Food & Drink

The perfect fall dinner for 2: Maple-Glazed Meatloaf

Yes, you can make Maple Syrup-Glazed Meatloaf for two.
Yes, you can make Maple Syrup-Glazed Meatloaf for two. Linda Gassenheimer/TNS

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.