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Loaded Mini Meatloaves

meal-of-the-week

Serves 6

Prep time: 5 minutes

Cook time: 18 minutes*

Per serving: 220 calories, 4g fat, 1.5g saturated fat, 80mg cholesterol, 410mg sodium, 22g carbohydrate, 2g fiber, 19g protein.

* 5 minute stand time extra


 

1 to 1 1/4 lbs. 96% lean ground beef

1 small zucchini, grated†

3/4 cup quick oats or rolled oats

1/2 medium onion, finely minced

1/4 cup plus 6 tbsp. barbecue sauce, divided

1/4 cup salsa

1 egg, lightly beaten

2 tsp. salt-free grill seasoning

3 garlic cloves, minced

 

  1. Preheat oven to 450°F. Coat a 12-cup muffin pan with nonstick cooking spray.
  1. In a large bowl combine beef, zucchini, oats, onion, 1/4 cup of the barbecue sauce, plus salsa, egg, seasoning and garlic. Distribute meatloaf mixture evenly into muffin cups. Brush remaining 6 tablespoons barbecue sauce over the top of each mini meatloaf.
  1. Bake 18 to 20 minutes or until an instant-read thermometer registers 155°F. Remove from oven; let stand 5 minutes. Using a small spatula, loosen edges around each mini meatloaf. Transfer to a platter, and serve.

†Use a clean paper towel to squeeze and remove excess moisture from zucchini prior to adding to mixing bowl.

 

Make it a meal: Serve with mashed potatoes and French green beans.

[[Talking Points]]

Culinary: What’s the difference between quick-cooking and rolled oats?

Quick oats are the most processed of the oat varieties. They are pre-cooked and dried. Then they are rolled and pressed slightly thinner than rolled oats. Rolled oats absorb more liquid and cook faster than steel-cut oats. They also hold their shape during the cooking process.

Nutrition: Navigating Ground Beef Types

Ground Beef – 73% Lean, 27% Fat

Ground Chuck – 80% Lean, 20% Fat

Ground Sirloin – 85% Lean, 15% Fat

Ground Round – 90% Lean, 10% Fat

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