Recipes

Featured Recipe:

Autumn Meat Loaf with Mashed Sweet Potatoes



A brown sugar and Dijon mustard glaze gives this meat loaf a sweet and tangy flavor. I find that using ground veal makes a light meat loaf.   A secret to a quick-cooked meat loaf is to form it into small loaves on a baking sheet and to make sure your oven is at 400 degrees.   Using a baking sheet instead of a meat loaf pan allows the hot air to circulate around the sides of the meat loaf.

The whole dish takes only 25 minutes to prepare.   I like to use my microwave to save time and extra pots. The onion and mushrooms in the meat loaf and the sweet potatoes for the side dish can be cooked in a microwave oven.   Iíve given stove-top instructions if you donít have access to a microwave oven.


Helpful Hints:

  • Ground turkey can be substituted. Add 2 tablespoons plain bread crumbs if using ground turkey.
  • Chopped or diced onion (used in the meat loaf) and green bell pepper (used in the mashed potatoes) are available in the produce department.
  • To save washing another bowl, use the same bowl for the onion and mushrooms and then the potatoes.


Countdown:

  • Preheat oven to 400 degrees.
  • Prepare meat loaf.
  • Microwave potatoes.




ENTREE: AUTUMN MEAT LOAF

Olive oil spray
1/2 cup diced or coarsely chopped red onion
1/2 cup coarsely chopped mushrooms
1/4 cup brown sugar
1/4 cup Dijon mustard
3/4 pound ground veal
1 egg white
Salt and freshly ground black pepper

Preheat oven to 400 degrees.  
Place onion and mushrooms in a microwave-safe bowl and microwave on high 2 minutes.  
For stove-top, heat a small non-stick skillet over medium-high heat and spray with olive oil spray.   Add onions and mushrooms and sautť 3 minutes.

Mix brown sugar and mustard together.   Add half the sugar and mustard mixture to the ground veal along with the onions, mushrooms and egg white. Blend well.   Add salt and pepper to taste.   Line a baking tray with foil and shape meat into 2 loaves about 5-inches by 3-inches.   Bake 15 minutes. Remove from oven and spoon remaining sugar and mustard mixture as a glaze over both loaves.   Return to oven 5 more minutes. Remove from oven and serve, spooning pan juices over each loaf. Makes 2 servings.




SIDE DISH: MASHED SWEET POTATOES

3/4 pound sweet potatoes
1 medium green bell pepper, coarsely chopped (1 cup)
1 tablespoon olive oil
Salt and freshly ground black pepper to taste

Microwave method: Wash potatoes, prick skin with a knife in several places, wrap in paper towel and microwave on high 5 minutes.   Cut in half and scoop out flesh into a bowl and mash with a fork.

Stove-top method: Wash, peel and cut potatoes into 2-inch pieces.   Place in a saucepan and cover with cold water.   Cover with a lid and bring to a boil.   Reduce heat and simmer 10 minutes.   Drain.   Mash potatoes.

Add green pepper to the mashed potatoes. Mix in oil and season with salt and pepper to taste. Makes 2 servings.



SHOPPING LIST
Here are the ingredients you'll need for tonight's Dinner in Minutes:

To buy:

  • 1 container diced onion or 1 red onion
  • 2 ounces button mushrooms
  • 3/4 pound sweet potatoes
  • 1 container diced green bell pepper or 1 medium gr
  • 3/4 pound ground veal
  • jar Dijon mustard

Staples:

  • Olive oil spray
  • Brown sugar
  • egg
  • olive oil
  • salt
  • black peppercorns




NUTRITION INFORMATION

Entree Side Dish
Makes 2 servings.

Makes 2 servings.
Per Serving: Per Serving:

Nutrition Information

Calories 436 Calories from Fat 134.1
Percent of Cals from Fat   31%
 
Total Fat    14.9g
   Saturated    5.2g
   Monounsaturated    6.7g
Cholesterol    138mg
Sodium    498mg
Total Carbohydrate    32.7g
   Dietary Fiber    1.4g
Protein    42g
 

Nutrition Information

Calories 221 Calories from Fat 63
Percent of Cals from Fat   29%
 
Total Fat    7g
   Saturated    1g
   Monounsaturated    5g
Cholesterol    0mg
Sodium    96mg
Total Carbohydrate    37.8g
   Dietary Fiber    6.4g
Protein    3.3g
 

Linda Gassenheimer is the author of sixteen cookbooks including her newest, The Portion Plan: How to Eat the Foods You Love and Still Lose Weight and Good-Carb Meals in Minutes. Visit Linda on her web page at www.miamiherald.com or send her an email.

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