Healthy Father's Day Recipes: Mashie-Topped BBQ Meatloaf
Mashie-Topped BBQ Meatloaf
1/5th of meatloaf (2 slices, about 3/4 inch thick): 234 calories, 5.5g total fat (2.5g sat. fat), 515mg sodium, 21.5g carbs, 3g fiber, 8.5g sugars, 23g protein
Dad will never guess there's cauliflower in those mashed potatoes... Never!
Prep:
25 minutes
Cook:
50 minutes
Ingredients:
Meatloaf
1 lb. extra-lean ground beef (4% fat or less)
3/4 cup finely chopped onion
3/4 cup finely chopped green bell pepper
1/4 cup whole-wheat panko breadcrumbs
1/4 cup (about 2 large) egg whites or fat-free liquid egg substitute
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/4 tsp. each salt and black pepper
2 tbsp. chopped fresh cilantro
1/4 cup + 2 tbsp. BBQ sauce with 45 calories or less per 2-tbsp. serving
Mashies
3 cups cauliflower florets (about 1/2 medium head of cauliflower)
5 oz. russet potato (about half of a medium potato), peeled and cubed
2 tbsp. light sour cream
1 tbsp. light whipped butter or light buttery spread
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/8 tsp. salt
Dash black pepper
Directions:
Preheat oven to 400 degrees. Spray a 9" X 5" loaf pan with nonstick spray.
In a large bowl, combine all meatloaf ingredients except BBQ sauce. Add 1/4 cup BBQ sauce, and mix thoroughly.
Transfer mixture to the loaf pan, and smooth out the top. Evenly top with remaining 2 tbsp. BBQ sauce.
Bake until cooked through, about 50 minutes.
Meanwhile, bring a medium pot of water to a boil. Add cauliflower and potato. Once returned to a boil, reduce heat to medium. Cook until very tender, 15 - 20 minutes.
Drain and transfer cauliflower and potato to a medium bowl. Add remaining mashie ingredients. Thoroughly mash and mix.
Carefully transfer meatloaf to a large plate, draining any excess liquid.
Evenly top with mashies, and smooth out the top.
MAKES 5 SERVINGS
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