Featured Recipe: Glazed Meatloaf with Sweet Potatoes and Green Beans


Copyright Linda Gassenheimer

A tangy, sweet sauce glazes this meatloaf made with ground sirloin and turkey sausage.  My secret for making a quick meat loaf is to bake it on a baking sheet, which allows hot air to circulate all around the meat for quick cooking.  The Sweet Potatoes and Green Beans side dish takes only minutes to make in the microwave.

Recipes

GLAZED MEATLOAF

1/4 pound low-fat, Italian-style turkey sausage

1/2 pound 95 percent lean ground beef

2 teaspoons minced garlic

1 cup chopped/diced frozen green bell pepper, defrosted

1 cup chopped/diced frozen onion, defrosted

Salt and freshly ground black pepper

1/4 cup low-salt ketchup

2 tablespoons brown sugar

2 tablespoons Dijon mustard

Preheat oven to 400 degrees. Line a baking tray with foil and place in oven while it preheats. Remove sausage meat from its casing and mix with the ground beef.  Add the garlic, green bell pepper, onion and salt and pepper to taste.  Mix well. Shape meat into 2 loaves, about 3 inches wide and 6 inches long.  Remove baking tray from oven and place loaves on the tray.  Bake 10 minutes.  While meatloaves bake, mix ketchup, brown sugar and mustard together.  Remove meatloaves from oven and spread the ketchup mixture over them.  Return meatloaves to the oven and bake 5 minutes.  Makes 2 servings.

SWEET POTATOES AND GREEN BEANS

3/4 pound sweet potatoes

1 tablespoon olive oil

1/4 teaspoon cayenne pepper

1/2 pound green beans, cut into 2 inch pieces (about 2 cups)

Salt and freshly ground black pepper

Peel potatoes and cut into strips about the same size as the green beans. Mix oil and cayenne in a medium-size bowl and toss potatoes and green beans in oil making sure to coat all of the potatoes and beans.  Cover bowl with a plate or plastic wrap and microwave on high 5 minutes.  Remove. Add salt and pepper to taste.  Makes 2 servings.

Nutrition Information

GLAZED MEATLOAF:Per serving: 359 calories (28 percent from fat), 11.1 g fat (3.8 g saturated, 4.4 g monounsaturated), 114 mg cholesterol, 37.0 g protein, 28.4 g carbohydrates, 2.0 g fiber, 800 mg sodium. SWEET POTATOES AND GREEN BEANS:Per serving: 242 calories (26 percent from fat), 7.1 g fat (1.0 g saturated, 4.9 g monounsaturated), no cholesterol, 4.8 g protein, 42.4 g carbohydrates, 8.3 g fiber, 101mg sodium.

Shopping List

To buy: 1 package low-fat, Italian-style turkey sausage (1/4 pound needed), 1/2 pound 95 percent lean ground beef, 1 package chopped/diced frozen green bell pepper, 1 package chopped/diced frozen onion, 1 package brown sugar, 1 bottle Dijon mustard, 3/4 pound sweet potatoes, 1/2 pound green beans, and 1 bottle cayenne pepper.

Staples: Olive oil, minced garlic, low-salt ketchup, salt and black peppercorns

 

Helpful Hints

  • A quick way to defrost the onions and green bell peppers is to place them in a colander in the sink and run hot water through them. Be sure to squeeze all of the moisture out.
  • Low-salt or no-salt-added ketchup is available in most supermarkets.

Countdown:

  • Preheat oven to 400 degrees.
  • Prepare meatloaf ingredients.
  • Make meatloaf.
  • While meatloaf bakes make sweet potatoes and green beans.