Active Time:30 minsTotal Time:30 minsServings:4Jump to Nutrition Facts
Active Time:30 minsTotal Time:30 minsServings:4
Active Time:30 mins
Active Time:
30 mins
Total Time:30 mins
Total Time:
Servings:4
Servings:
4
Jump to Nutrition Facts
Jump to recipe
Here’s how we made over this recipe to be healthy and diabetes-friendly:
Another benefit to making mini meatloaves: it helps take the guesswork out of portion size! That’s especially important for diabetes, since tracking carbohydrates in mixed dishes like this one can be challenging. Each serving (which includes 2 mini meatloaves, 1 cup green beans & 2/3 cup cauliflower) provides 24 grams of carbohydrates, or about 1½ carbohydrate exchanges.
Meatloaf and mashed potatoes might be a classic combination, but whipped cauliflower makes the meal more diabetes-friendly: the swap saves 22 grams of carbs per serving. By using a combination of Greek yogurt and olive oil instead of butter, we maintained the creaminess but eliminated at least 3 grams of saturated fat per serving.
This dinner is packed with dried and fresh herbs and spices—from the onion powder and paprika in the meatloaves to the chives and lemon zest that top the veggies, you get tons of delicious flavors, with just the right amount of salt. Since people with diabetes are at a higher risk for developing heart disease, it’s a good idea to limit sodium where you can.
Having diabetes doesn’t mean you have to give up all of your favorite foods. You just need the know-how (and easy cooking tips) to make better choices. InMake Over My Recipe, a fun cooking show geared toward beginner cooks, Mila Clarke takes classics like mac and cheese, meatloaf, brownies and more comfort foods and uses simple tricks to make them healthier—but just as delicious as ever.
Tips from the EatingWell Test Kitchen
Can I make this with ground turkey or ground chicken?
Swapping the meat here is absolutely possible. While we haven’t tested those alternatives, we recommend choosing 93%-lean ground turkey or chicken. Anything leaner than that will result in meatloaf that’s on the dry side. Note that if you use chicken or turkey it will change the overall nutrition numbers as well. The mixture may also be a little more sticky; using wet hands will help you handle the raw meat more easily.
Can I make this on a baking sheet if I don’t have a muffin tin?
Of course you can! Line your baking sheet with foil coated with cooking spray. Divide the mixture evenly into 8 servings, then shape into rounds or mini loaves on the baking sheet, allowing plenty of room between them. Bake as directed, but check a bit sooner, at 15 minutes, for doneness.
I don’t have frozen cauliflower; can I use fresh cauliflower instead?
Great news—yes! Fresh cauliflower is a great substitute for frozen. You can even experiment with different varieties, such as purple, orange or green cauliflower. Use the same method for steaming, but cut the cooking time in half.
Can I use riced cauliflower?
What if I can’t find steam-in-the-bag fresh green beans?
No problem at all. If steam-in-the-bag fresh beans aren’t available, purchase an equal amount of fresh green beans from the produce section of your store and follow our directions for makingSteamed Fresh Green Beans. If you can’t find fresh, frozen green beans make a great substitute. Look for plain frozen beans without any sauces or seasonings, and follow the package directions for cooking.
There’s no way I can eat all of these meatloaves; can I freeze them?
If your belly is full and your family is fed, go ahead and freeze your meatloaves. Let them cool before transferring to a freezer-safe container. Seal it airtight, label and date it, then freeze and enjoy within 3 months.
Cook Mode(Keep screen awake)IngredientsMeatloaves1tablespoonketchup1teaspoonpacked light brown sugar½teaspooncider vinegar⅓cupwhole-wheat panko breadcrumbs¼cupnonfat plain Greek yogurt1large egg, beaten1tablespoonWorcestershire sauce1teaspoongarlic powder1teaspoononion powder1teaspoonpaprika¼teaspoonsalt¼teaspoonground pepper1pound93%-lean ground beefWhipped Cauliflower & Green Beans20ouncesfrozen cauliflower florets¼cupnonfat plain Greek yogurt½teaspoonsalt, divided1tablespoonchopped fresh chives116-ounce packagesteam-in-bag fresh green beans2teaspoonsextra-virgin olive oil1teaspoonlemon zest
Cook Mode(Keep screen awake)
Ingredients
Meatloaves
1tablespoonketchup
1teaspoonpacked light brown sugar
½teaspooncider vinegar
⅓cupwhole-wheat panko breadcrumbs
¼cupnonfat plain Greek yogurt
1large egg, beaten
1tablespoonWorcestershire sauce
1teaspoongarlic powder
1teaspoononion powder
1teaspoonpaprika
¼teaspoonsalt
¼teaspoonground pepper
1pound93%-lean ground beef
Whipped Cauliflower & Green Beans
20ouncesfrozen cauliflower florets
½teaspoonsalt, divided
1tablespoonchopped fresh chives
116-ounce packagesteam-in-bag fresh green beans
2teaspoonsextra-virgin olive oil
1teaspoonlemon zest
DirectionsTo prepare meatloaves:Preheat oven to 400°F. Lightly coat 8 muffin-tin cups with cooking spray. Stir ketchup, brown sugar and vinegar together in a small bowl; set aside.Combine panko, yogurt, egg, Worcestershire, garlic powder, onion powder, paprika and 1/4 teaspoon each salt and pepper in a large bowl. Add beef and gently mix until just combined. Divide the mixture between the prepared muffin cups (avoid packing too tightly). Brush the top of each mini meatloaf with some of the ketchup mixture. Bake until an instant-read thermometer inserted in the center registers 160°F, 18 to 20 minutes.Meanwhile, prepare whipped cauliflower & green beans:Bring about 1 inch of water to a boil in a large saucepan fitted with a steamer basket. Add cauliflower and steam until very tender, 10 to 12 minutes. Drain and return to the pot. Add yogurt and 1/4 teaspoon salt. Using an immersion blender (or food processor), puree until smooth. Sprinkle with chives.Steam green beans in the microwave according to package directions. Drain well and transfer to a bowl. Add oil, lemon zest and the remaining 1/4 teaspoon salt; toss to coat.Serve the meatloaves with the beans and cauliflower.Ali RedmondTo make aheadFreeze mini meatloaves for up to 3 months.EquipmentMuffin tin with 12 (1/2-cup) cupsOriginally appeared: EatingWell.com, April 2021
Directions
To prepare meatloaves:Preheat oven to 400°F. Lightly coat 8 muffin-tin cups with cooking spray. Stir ketchup, brown sugar and vinegar together in a small bowl; set aside.Combine panko, yogurt, egg, Worcestershire, garlic powder, onion powder, paprika and 1/4 teaspoon each salt and pepper in a large bowl. Add beef and gently mix until just combined. Divide the mixture between the prepared muffin cups (avoid packing too tightly). Brush the top of each mini meatloaf with some of the ketchup mixture. Bake until an instant-read thermometer inserted in the center registers 160°F, 18 to 20 minutes.Meanwhile, prepare whipped cauliflower & green beans:Bring about 1 inch of water to a boil in a large saucepan fitted with a steamer basket. Add cauliflower and steam until very tender, 10 to 12 minutes. Drain and return to the pot. Add yogurt and 1/4 teaspoon salt. Using an immersion blender (or food processor), puree until smooth. Sprinkle with chives.Steam green beans in the microwave according to package directions. Drain well and transfer to a bowl. Add oil, lemon zest and the remaining 1/4 teaspoon salt; toss to coat.Serve the meatloaves with the beans and cauliflower.Ali RedmondTo make aheadFreeze mini meatloaves for up to 3 months.EquipmentMuffin tin with 12 (1/2-cup) cups
To prepare meatloaves:Preheat oven to 400°F. Lightly coat 8 muffin-tin cups with cooking spray. Stir ketchup, brown sugar and vinegar together in a small bowl; set aside.
Combine panko, yogurt, egg, Worcestershire, garlic powder, onion powder, paprika and 1/4 teaspoon each salt and pepper in a large bowl. Add beef and gently mix until just combined. Divide the mixture between the prepared muffin cups (avoid packing too tightly). Brush the top of each mini meatloaf with some of the ketchup mixture. Bake until an instant-read thermometer inserted in the center registers 160°F, 18 to 20 minutes.
Meanwhile, prepare whipped cauliflower & green beans:Bring about 1 inch of water to a boil in a large saucepan fitted with a steamer basket. Add cauliflower and steam until very tender, 10 to 12 minutes. Drain and return to the pot. Add yogurt and 1/4 teaspoon salt. Using an immersion blender (or food processor), puree until smooth. Sprinkle with chives.
Steam green beans in the microwave according to package directions. Drain well and transfer to a bowl. Add oil, lemon zest and the remaining 1/4 teaspoon salt; toss to coat.
Serve the meatloaves with the beans and cauliflower.
Ali Redmond
To make ahead
Freeze mini meatloaves for up to 3 months.
Equipment
Muffin tin with 12 (1/2-cup) cups
Originally appeared: EatingWell.com, April 2021
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Nutrition Facts(per serving)332Calories12gFat24gCarbs33gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
