Meat Loaf and Mashed Potatoes
- 1/4 teaspoon canola oil
- 1/4 teaspoon chopped garlic
- 1/4 cup each finely diced carrots, red pepper, celery, and onion
- Salt and freshly ground black pepper
- 1 pound 90 percent lean ground beef
- 1/4 cup shredded Parmesan
- 1/4 cup low-sodium chicken broth
- 1 large egg
- 1 cup cooked brown lentils
- 2 cups packed spinach leaves, steamed, drained, and chopped
- Cooking spray
- 6 small Yukon Gold potatoes, halved
- 1 tablespoon extra virgin olive oil
- 1 tablespoon chopped fresh parsley
- Fresh parsley
- Preheat oven to 350 degrees F.
- Heat oil in a saute pan over medium heat. Add garlic and all vegetables except spinach and saute for 4 minutes. Sprinkle with salt and pepper.
- In a large bowl, break up beef well with your hands. Stir in cooked vegetables, Parmesan, broth, and egg. Add lentils and mix. Add spinach and mix again. Season with salt and pepper.
- Coat a 3- by 8-inch loaf pan with cooking spray. Place meat mixture in pan and push down. Bake 35 minutes or until internal temperature reaches 140 degrees F.
- Meanwhile, to make the potatoes, fill a large saucepan with water. Add potatoes and bring to a boil over medium-high heat. Cook for 30 minutes or until fork-tender. Drain well and place in a large bowl. Mash potatoes with a fork. Drizzle with oil and season with salt and pepper.
- Let meat loaf rest in the pan for 15 minutes before slicing, then serve with potatoes topped with parsley.
Per serving: 438 kcal cal., 15 g fat (5 g sat. fat), 46 g carb., 6 g fiber, 2 g sugar, 30 g pro., 120 mg calcium, 6 mg iron. Percent Daily Values are based on a 2,000 calorie diet