Meatloaf Tonight? Make Potatoes, Too
Copyright 1994 Miami Herald
From Knight-Ridder/Tribune Information Services
Selected and Prepared by Tribune Media Services
By Linda Gassenheimer
My secret for making a quick meat loaf is to bake it on a baking sheet, which allows hot
air to circulate all around the meat for quick cooking.
A special on extra lean ground beef at the supermarket prompted me to create this
dinner, which uses sauteed vegetables to add flavor and lighten the loaf. Look for lean
ground sirloin at your market or choose a piece of lean meat and ask the butcher to trim
the fat and grind it for you.
While the meat loaf is cooking, you can whip up these tasty potatoes. Don't be put off by
the 16 garlic cloves; they are boiled with the potatoes, and add a pleasant, mild garlic
I use a few tablespoons of the water the potatoes are cooked in to make the mashed
potatoes light and fluffy. Just a little salt and pepper are needed. If you want a creamier
texture, mix in a couple of tablespoons of cream. Don't take time to peel the potatoes.
Just wash them and leave the skins on for added texture and color.
This meal contains a total of 681 calories per serving with 36.5 percent of calories from
To save time, use peeled baby carrots.
Use a potato ricer, masher or a food mill to mash the potatoes. If using a food processor,
use the plastic blade and pulse button. Don't overprocess.
When using dried herbs and spices, make sure they are fresh looking and no more than
6 months old.
(Makes 2 servings)
Vegetable oil spray
1/4 cup thinly sliced onion
1/2 medium carrot thinly sliced (1/4 cup)
1/2 pound ground lean beef (sirloin or chuck can be used)
2 teaspoons dried sage
2 teaspoons dried thyme
1/2 cup plain bread crumbs
1 egg white
Salt and freshly ground black pepper to taste
1 large tomato, sliced
Preheat oven to 400 degrees. Spray small nonstick frying pan with vegetable oil spray,
add onions and carrots and saute 5 minutes. Mix with sage, thyme and bread crumbs
and add ground beef. Add egg white, salt and pepper to taste. Mix well. Line baking tray
with foil and shape meat into a loaf, about 4 inches by 6 inches. Bake 10 minutes.
Serve with sliced tomatoes on the side.
(Nutritional information per serving: 438 calories; 26 grams protein; 26 grams
carbohydrate; 25 grams fat; 52 percent of calories as fat; 2.6 grams fiber; 84 milligrams
cholesterol; 304 milligrams sodium.)
GARLIC WHIPPED POTATOES
(Makes 2 servings)
1 pound russet potatoes
16 medium cloves garlic, peeled
5 tablespoons water (cooking water from potatoes)
Salt and freshly ground pepper to taste
Wash potatoes and cut into 1-inch pieces. Place in a large saucepan and add cold water to
cover. Cover with a lid and bring to a boil; cook 10 minutes. Add garlic cloves and
continue to boil 5 minutes. Remove 5 tablespoons cooking water, reserve, and drain
potatoes. Pass them through a potato ricer or food mill. Whisk in reserved water. Add
salt and pepper to taste.
(Nutritional information per serving: 243 calories; 6 grams protein; 57 grams
carbohydrate; .4 grams fat; 1 percent of calories as fat; 5.4 grams fiber; 0 milligrams
cholesterol; 19 milligrams sodium. A heart-healthy recipe. Exchanges: 1.4 vegetable, 3
TO BUY: 1/2 pound ground lean beef, dried sage, dried thyme, 1 large ripe tomato, 1
pound russet potatoes.
STAPLES: Plain bread crumbs, egg, onion, garlic, carrots, vegetable oil spray, salt, black