30-Minute Mini Meatloaves with Whipped Cauliflower & Green Beans
Comfort food but make it fast! This recipe incorporates a number of pantry ingredients and shortcuts like frozen cauliflower and steam-in-the-bag green beans to cut way down on prep time. Baking the meatloaf in a muffin tin reduces cook time by more than half and makes portion control easy.
Here's how we made over this recipe to be healthy and diabetes-friendly:
1. Meatloaf is one of those classic comfort-food recipes and makes for a delicious dinner—but with an average cook time of over an hour, it can be a challenge to fit in on a weeknight. We sped this recipe up by switching to mini meatloaves, which are made in a muffin tin rather than in a loaf pan. We also cut the saturated fat in the meatloaves by opting for 93%-lean ground beef rather than the more traditional 80- or 85%-lean.
2. By subbing in whipped cauliflower for traditional mashed potatoes, we made this recipe more diabetes-friendly: the swap saves at least 123 calories and 22 grams 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.
3. Rather than solely relying on salt, we used a mix of dried and fresh herbs and spices to flavor this dinner. 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.
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. In Makeover My Recipe, a fun cooking show geared toward beginner cooks, Mila Clarke Buckley 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.
To make ahead
Freeze mini meatloaves for up to 3 months.
Muffin tin with 12 (1/2-cup) cups