Carb-Wise: Pan-Seared Mini Beef Meatloaves
over Butternut Squash Mash with Roasted Broccoli
Cooking time
25 minutes
Servings
2/4
Calories
650 /serving
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.
We will send you:
- 250g Ground beef
- 15ml Minced garlic
- 50g Diced onions
- 300g Broccoli florets
- 300g Diced butternut squash
- 60ml BBQ sauce
- 20g Panko
- 6g Pass the Mustard spices (mustard, sweet paprika, thyme, basil, kosher salt, black pepper)
Contains: Milk, Mustard, Wheat
You will need:
Medium pot
Medium oven-safe pan
Strainer
Sheet pan
Oil
Salt & pepper (S&P)
Parchment paper
2 or 4 tbsp Butter
Basting brush
Total Fat
37 g
Saturated Fat
15 g
Sodium
690 mg
Total Carb
50 g
Sugars
22 g
Protein
33 g
Fibre
7 g
Preparation
Make the mash
Preheat the oven to 450°F. Bring a medium pot of salted water to a boil. Add the squash and boil, 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.
Roast the broccoli
Meanwhile, on a lined sheet pan, toss the broccoli (halve if large) with a drizzle of oil, ⅓ of the spices and S&P. Roast, stirring halfway, 14 to 18 min., until tender.
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. Add the meatloaves* and cook, partially covered, 5 to 7 min. per side, until browned and cooked through.
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 and 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!
*Health Canada recommends cooking ground beef to a minimum internal temperature of 71°C.
