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Carb wise pan searedmini beef meatloaves - Extra large standard

Carb-Wise: Pan-Seared Mini Beef Meatloaves

over Butternut Squash Mash with Roasted Broccoli

610 cals

25 mins

Description

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.

Contains:

Milk, Mustard, Wheat

Ingredients

for 2 servings

(Double for 4 portions)

  • 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)

Nutrition

Total fat

35g

Saturated Fat

15g

Sodium

720mg

Total carbs

47g

Sugar

21g

Protein

31g

Fibres

7g

Recipe Instructions

Carb-Wise: Pan-Seared Mini Beef Meatloaves - Step #1 Make the mash
Step 1: 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.
Carb-Wise: Pan-Seared Mini Beef Meatloaves - Step #2 Roast the broccoli
Step 2: 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.
Carb-Wise: Pan-Seared Mini Beef Meatloaves - Step #3 Prepare & cook the meatloaves
Step 3: 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.
Carb-Wise: Pan-Seared Mini Beef Meatloaves - Step #4 Finish & serve
Step 4: 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!