Mini Meatloaves, CrispBroccoli and MustardGlazedPotatoes

• 분량: 4 servings
• 활동 시간: 10 minutes
• 총 시간: 35 minutes

재료

1/4 cup plain breadcrumbs

2 tablespoons dried onion flakes

1 teaspoon paprika

1/2 teaspoon chili powder

1 teaspoon garlic powder

1 teaspoon salt

1/2 teaspoon ground black pepper

1 pound 85% ground beef

1 large egg

1 tablespoon tomato paste

1 tablespoon Worcestershire sauce

1/4 cup barbeque sauce, store bought or homemade

1 tablespoon fresh parsley, finely chopped, for garnish (optional)

1 tablespoon whole grain mustard

1 tablespoon extra-virgin olive oil

1 pound baby yellow potatoes, quartered

1/4 teaspoon salt

3 cups broccoli florets

1 tablespoon extra-virgin olive oil

1/4 teaspoon salt

방향

Preheat the oven and prepare a sheet pan: Preheat oven to 400℉. Line a sheet pan with parchment paper. If you want to prevent grease drippings from the meatloaf from transferring to the potatoes and broccoli, crinkle a piece of aluminum foil and place on the sheet pan to create a divider. This isn’t necessary but can help your potatoes and broccoli stay crispy.

Make the meatloaf seasoning mixture: In a small bowl, combine the breadcrumbs, onion flakes, paprika, chili powder, garlic powder, salt, and ground black pepper.

Make the meatloaf mixture: Add the ground beef into a large mixing bowl and use a fork or your hands to break up the mixture slightly. Add the dried seasoning mixture to the bowl, along with the egg, tomato paste, and Worcestershire sauce. Use a fork or your hands—I always mix meatloaf by hand—to mix the beef mixture well but being sure to not overmix. The meat mixture should be loosely combined versus tightly compacted.

Shape the mini meatloaves: Shape the meatloaf mixture into a circle. Use your hand to score the meat mixture into four quarters and shape each quarter into a miniature loaf shape. Place the mini meatloaves on one side of the parchment lined baking sheet.

Glaze the mini meatloaves: Use a spoon to top each mini meatloaf with 1 tablespoon of barbecue sauce, spreading it evenly across the top.

Prepare the potatoes: In a medium mixing bowl, whisk together the whole grain mustard and 1 tablespoon of extra virgin olive oil. Add the potatoes and salt and toss to coat the potatoes evenly in the mustard mixture. Spread potatoes on the other half of the parchment line baking sheet. You’ll use this same bowl to prepare the broccoli.

Bake meatloaves and potatoes: Bake the meatloaves and potatoes for 10 minutes. In the meantime, prepare the broccoli.

Prepare the broccoli: Rinse and dry out the mixing bowl you used to prepare the potatoes. Add the broccoli, 1 tablespoon of olive oil, and salt. Toss to coat the broccoli.

Add broccoli to sheet pan and bake: Carefully remove the sheet pan from the oven after 10 minutes. Use a spatula to push potatoes to one side of the sheet pan to make room for the broccoli. Add the broccoli to the sheet pan and return to the oven. Bake for an additional 15-20 minutes until the meatloaves are cooked through. The meatloaves are finished cooking when the internal temperatures reaches 160℉. The potatoes should be golden and crisp on the outside and tender on the inside. The edges of the broccoli florets should be lightly browned. Alternatively, you can cut a slice of meatloaf to check for doneness. The meatloaf is finished when the meat is browned all the way through. If you push on the top of a meatloaf and it retains its shape, it’s done. If the meatloaf easily indents and doesn’t return to its original shape, it’s likely still raw and needs to cook longer.

Garnish and serve: Garnish meatloaves and veggies with finely chopped fresh parsley if desired and serve.

영양 정보

• 칼로리: 612 kcal
• 지방 전체: 29 g
• 포화 지방: 9 g
• 불포화 지방: 0 g
• 콜레스테롤: 147 mg
• 나트륨: 1302 mg
• 탄수화물 전체: 49 g
• 식이섬유: 8 g
• 총 당류: 11 g
• 단백질: 40 g