Meatloaf cups

 

Mashed Potatoes

Mashed Potatoes:

• 1 lb (453g) potatoes, peeled and diced 

• 1/2 cup (56g) reduced-fat Mexican shredded cheese

• ¼ cup (20g) grated parmesan cheese

• 2 tbsp (24g) light butter  

• 3 tbsp (45mL) unsweetened almond/cashew milk

• 1/4 cup (60g) 0% Greek Yogurt

• 2 tsp (10g) minced garlic 

• Black pepper and salt to taste

Meatloaf Cups:

• 1lb (16oz) 96% lean ground beef

• 1 large egg (50g)

• 1/4 cup (60g) no-sugar-added ketchup

• 1/4 cup (20g) grated parmesan cheese

• 1/2 cup (16g) corn flakes, crushed (you can also use panko crumbs or dry oats)

• 1/2 cup (60g) white or yellow onion, finely diced

• 1 tbsp (15g) minced garlic 

• 2 tsp (10g) worcestershire sauce

• 1 tsp (4g) black pepper

Toppings:

• 1/4 cup (60g) no-sugar-added ketchup

• Fresh parsley, green onion, and black pepper to taste

Directions:

1. Preheat the oven to 350 degrees F and spray 8 holes in a muffin tin with non-stick spray.

2. In a large pot over high-heat, cover potatoes with water and a pinch of salt. Bring to a boil and cook until potato chunks are completely tender, about 16 to 18 minutes. Drain and return to the pot.

3. Add butter, milk, garlic and greek yogurt to the pot with potatoes. Use a potato masher to mash until smooth, then season with salt, pepper, and fold in the cheese.

4. Add meatloaf cup ingredients to a large bowl and use your hands to mash together and combine.

5. Divide meat mixture into 8 equal pieces, ~80g each, and form into large meatballs. Press each ball into the prepared spots in your muffin tin. 

6. Bake meatloaf cups in your oven for 20-25 minutes, until browned on top. Let cool for a few minutes before removing from the muffin tin. Most of the fat will cook out of the meat and remain in the muffin tin. Set meatloaf cups on a paper towel to soak up excess grease, and safely drain fat from the muffin tins.

7. Dollop 1/8 mashed potatoes on your plate, top with a meatloaf cup and smear tops with ketchup. Sprinkle it with parsley, green onion, pepper, and enjoy!

Makes 8 servings, each: 

Cal: 244, F: 7.5g, C: 20.5g (2g fiber, 4g sugar), P: 21g 

Enjoy in 70 min: Prep: 40 min Cook: 30