Lean Beef Meatloaf with Mashed Cauliflower and Green Beans

Ingredients

• lean ground beef (93%) 6 oz
• cauliflower 2 cups
• green beans 1.5 cups
• egg 1 large
• onion 1/4 cup
• ketchup (low sugar) 2 tbsp

Method

1. Prepare the oven and ingredients. Preheat your oven to 350°F (175°C). Chop the onion finely to ensure it mixes well in the meatloaf. Rinse the green beans and trim the ends.
   Tip: Using a sharp knife makes chopping onions easier and safer.
2. Mix the meatloaf ingredients. In a large bowl, combine the 6 oz of lean ground beef, 1 large egg, 1/4 cup chopped onion, and 2 tablespoons of low sugar ketchup. Mix gently with your hands or a spoon until all ingredients are evenly incorporated. Avoid overmixing to keep the meatloaf tender.
   Tip: Wash your hands thoroughly before and after handling raw meat.
3. Shape and bake the meatloaf. Shape the meat mixture into a loaf shape and place it on a baking sheet lined with parchment paper or in a loaf pan. Bake in the preheated oven for about 35-40 minutes, or until the internal temperature reaches 160°F (71°C).
   Tip: Use a meat thermometer to check doneness for safety and juiciness.
4. Steam the green beans. While the meatloaf is baking, steam 1.5 cups of green beans. You can do this by placing them in a steamer basket over boiling water for about 5-7 minutes, or until crisp-tender.
   Tip: Do not overcook green beans to preserve their bright color and nutrients.
5. Prepare mashed cauliflower. Steam or boil the cauliflower until very tender, about 10-15 minutes. Drain well and mash using a potato masher or fork until smooth. You can add a small amount of water or broth if needed to achieve a creamy texture.
   Tip: For extra flavor, add a pinch of salt or a teaspoon of olive oil when mashing.
6. Plate and serve. Slice the meatloaf and serve it alongside the mashed cauliflower and steamed green beans. Enjoy your balanced and nutritious meal!
   Tip: Let the meatloaf rest for 5 minutes after baking to retain juices.

Pro tips

• Use fresh ingredients for the best flavor and nutrition.
• Resting the meatloaf after baking helps keep it moist and easier to slice.