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Personal Pan Meatloaf |
Ingredients
| 3 oz |
85 g |
Lean ground beef |
| ½ oz |
14 g |
Diced Onion |
| 1 oz |
28 ml |
BBQ sauce |
| ½ oz |
15 ml |
Vegetable oil |
| pinch |
(of each) |
Salt/pepper |
| ½ oz |
15 ml |
Ketchup |
| 1 oz |
30 g |
Crust-less bread, small crumbs |
| 3 oz |
85 g |
Mini Carrots |
| 3 oz |
85 g |
Creamy mashed potatoes |
Method:
Heat oil, sauté onions for 2 minutes – allow to cool. Season ground beef with salt, pepper, ketchup, BBQ sauce, bread and onions – mix well. Form mixture into non-stick loaf mould or muffin pan. Bake at 350°F or 180°C for 30-45 mins or until internal temperature of 160°F or 71°C is reached. Remove loaf from oven allow to set for 3 mins. Keep hot.
Heat mini carrots (or leave raw) and mashed potatoes.
Turn out meat loaf onto warm plate, add carrots, mashed potatoes. Serve.
Tips:
Meat loaves can be made ahead, stored chilled or frozen and used as needed. Meatloaf also can be used to make great kids sandwiches.
Per Serving: 562 Calories, 30 g protein, 26 g fat, 22 g carbohydrate, 2 g fibre, 639 mg sodium; excellent source of iron (34% DV) and an excellent source of zinc (88% DV).