Meatloaf and Mashed Potato Muffins

Meatloaf and mashed potatoes, for many of us there is nothing more comfort food that this childhood favorite. Meatloaf dips perfectly with smooth mashed potatoes, but most recipes are not, should we say, lean. We knew that with a bit of creativity this popular dish could be adapted to a Metabolic Research Center program-friendly meal. After several attempts, we’ve created the perfect lighted up comfort meal.

We started by making these with the mashed potatoes at the bottom, that was a DISASTER, don’t try that at home:). The potatoes soaked up all the moisture from the meat and turned some sort of soupy mess. In the final recipe we made the mashed potatoes separate, and piped them on top using a zipper bag, but honestly, that was for the picture, normally we’d just throw a dollop over the top. If you’ve got leftover potatoes at home this would be the perfect way to use them.

The MRC Kitchen team measured this recipe out to be perfect for your weight loss program, but if you are also serving the family, feel free to give them a larger serving of potatoes on top. We served ours with sautéed green beans and cherry tomatoes, asparagus or broccoli would also be great. If you’d like to skip the potatoes all together use mashed cauliflower. If you want MORE potatoes, try our Cauli-Mash recipe, it uses both cauliflower and potatoes, allowing you to have a much larger potato portion.

Mashed Potatoes:

Ingredients

• 6 oz. potatoes, peeled
• 1/2 tsp each: salt, pepper
• 1/8 tsp garlic powder (optional)
• 1 TBSP grass-fed butter (optional – replaced 1/3 healthy fat serving)

Directions:

1. Boil potatoes in water until tender.
2. Drain well, pat dry with paper towel to ensure all excess water is removed.
3. Mash or blend in small food processor.
4. Set aside.
5. If you love garlic, add a bit more or sauté a bit of fresh garlic for a savory mash.

Meatloaf:

Ingredients

• 12 oz. lean ground beef, buffalo, or turkey breast
• 1 egg
• 1 tsp yellow mustard (you won’t taste the mustard — if you like mustard flavor use 2 tsp)
• 1 tsp each: salt and pepper
• ½ tsp each: garlic and onion powder (if you love onion increase to 1 tsp)
• ¼ tsp Montreal Steak seasoning (adds a meatysausage-likeke flavor)- optional
• ¼ tsp each: parsley, oregano

Directions:

1. Preheat oven to 350 F.
2. Mix all ingredients together, do not over mix.
3. Form into 9 equal portions.
4. Place a small piece of parchment paper (or aluminum foil muffin cup) in 9 muffin cups.
5. Press meat into each muffin cup.
6. Cook for 15 -20 minutes, until “muffins” are cooked thru.
7. Remove muffins from pan, place on paper towel to absorb any excess grease.
8. Top each meatloaf with mashed potatoes, spread potatoes evenly over all 9 muffins.
9. May top with diced tomatoes, homemade BBQ sauce, or Walden Farms Ketchup or BBQ sauce.

This recipe makes 3 servings. You can have 3 muffins per meal. Three muffins replaced a 4 oz protein serving and 1 starch serving. Add a vegetable for a complete meal. Seems like there is too much protein? It’s okay! We use 12 oz of ground beef and 1 egg, after cooking the meat will have reduced down just enough to allow for the 1 egg to be part of the total protein count.

Servings: 3 | Replaces: 1 protein, 1 starch

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