This is the perfect time of year for meatloaf and potatoes. My secret for making a quick meatloaf is to bake it on a baking sheet, which allows hot air to circulate all around the meat for quick cooking.
To speed the baking of the sweet potatoes, I microwave them for 5 minutes and then finish baking them in the oven on the same baking sheet as the meatloaf.
Serve washed, ready-to-eat lettuce with shredded carrots and dressing to complete the meal.
Maple Syrup-Glazed Meatloaf
Vegetable oil spray
1/2 cup chopped frozen onion
1/2 cup chopped frozen green bell pepper
3/4 pound extra lean ground beef
2 teaspoons ground sage
1/4 cup plain bread crumbs
3 tablespoons maple syrup, divided use
1 egg white
Salt and freshly ground black pepper
Preheat oven to 400 degrees. Line a baking sheet with foil.
Place onion and green bell pepper in a microwave-safe bowl and microwave 1 minute on high to defrost. Add beef, sage and bread crumbs and mix it all together. Add 2 tablespoons maple syrup, egg white and salt and pepper to taste. Mix well.
Shape meat into 2 loaves, about 4 inches by 6 inches. Return to the 400-degree oven and bake meat loaves 10 minutes.
Remove from oven and spoon remaining 1 tablespoon maple syrup over top. Return to oven for 3 minutes. A meat thermometer should read 145 degrees.
Per serving: 400 calories (26 percent from fat), 11.5 g fat (4.1 g saturated, 4.9 g monounsaturated), 108 mg cholesterol, 40.2 g protein, 32.5 g carbohydrates, 1.4 g fiber, 245 mg sodium.
Yield: 2 servings.
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