Carb-Wise: Pan-Seared Mini Beef Meatloaves
over Butternut Squash Mash with Roasted Broccoli
Cooking time
25 minutes
Servings
2/4
Calories
610 /serving
Nosh on a delicious dose of nostalgia with meatloaf and mash, done the carb-conscious way. Rather than one big loaf, you’ll make adorable individual-size ground beef meatloaves, starting them on the stovetop and finishing them under the broiler with a glaze of flavour-packed BBQ sauce. Upgrade regular tater mash with butternut squash for velvety depth and add a generous portion of roasted broccoli. In less than half an hour, you’ve improved on a dinnertime classic.
We will send you:
- 250g Ground beef
- 15ml Minced garlic
- 50g Diced onions
- 200g Broccoli florets
- 300g Diced butternut squash
- 45ml BBQ sauce
- 20g Panko
- 6.5g Pass the Mustard spices (mustard, sweet paprika, thyme, basil, kosher salt, black pepper)
Contains: Milk, Mustard, Wheat
You will need:
Medium pot
Medium oven-safe pan
Strainer
Sheet pan
Oil
Salt & pepper (S&P)
Parchment paper
2 or 4 tbsp Butter
Basting brush
Total Fat
35 g
Saturated Fat
15 g
Sodium
720 mg
Total Carb
47 g
Sugars
21 g
Protein
31 g
Fibre
7 g
Preparation
Make the mash
Preheat the oven to 450°F. Bring a medium pot of salted water to a boil. Boil the squash, 14 to 16 min., until very tender. Reserving ½ cup cooking water (double for 4 portions), drain and return to the pot. Off the heat, add 2 tbsp butter (double for 4 portions). Mash, gradually adding the reserved cooking water until you achieve your desired consistency; season with S&P. Keep warm.
Roast the broccoli
Meanwhile, on a lined sheet pan, toss the broccoli with a drizzle of oil, ⅓ of the spices and S&P. Roast, stirring halfway, 14 to 18 min., until tender.
Prepare & cook the meatloaves
Meanwhile, in a large bowl, combine the beef, panko, onions, garlic, ½ the BBQ sauce, ½ the remaining spices and S&P. Form into 2 small loaves (double for 4 portions). In a medium, oven-safe pan, heat a drizzle of oil on medium-high. Cook the meatloaves*, partially covered, 5 to 7 min. per side, until browned and cooked through.
Finish & serve
When the broccoli is tender, remove from the oven and switch the oven to broil. Brush the meatloaves with the remaining BBQ sauce; season with the remaining spices. Broil the meatloaves, 2 to 3 min., until the BBQ sauce has browned. Divide the mash and broccoli between your plates. Top the mash with the meatloaves. Bon appétit!
*Health Canada recommends cooking ground beef to a minimum internal temperature of 71°C.
