McAlester News-Capital, McAlester, OK

Features

February 11, 2014

Sausage and tangy sauce jazz up meatloaf

McALESTER — A tangy, sweet sauce glazes this meatloaf made with ground sirloin and turkey sausage.

My secret for quick meatloaf is to bake it on a sheet pan, which allows hot air to circulate all around the meat for quick cooking. The side dish of sweet potatoes and green beans takes only minutes to make in the microwave.

This meal contains 601 calories with 27 percent of calories from fat.

Fred Tasker’s wine tip: Meatloaf cries out for a soft red like malbec from Argentina.

Helpful Hints

• To quickly defrost frozen onion and bell pepper, place in a colander in the sink and rinse with hot water. Press out the water before proceeding.

• Low-salt or no-salt-added ketchup is available in most supermarkets.

Countdown

• Heat oven to 400 degrees.

• Prepare meatloaf ingredients.

• Make meatloaf.

Shopping List

Here are the ingredients you’ll need for tonight’s Dinner in Minutes.

• To buy: 1 package low-fat, Italian-style turkey sausage (1/4 pound needed); 1/2 pound 95 percent lean ground beef; 1 package chopped/diced frozen green bell pepper; 1 package chopped/diced frozen onion; 1 package brown sugar; 1 bottle Dijon mustard; 3/4 pound sweet potatoes; 1/2 pound green beans; 1 bottle cayenne.

• Staples: Olive oil, minced garlic, low-salt ketchup, salt, black peppercorns.

Glazed Meatloaf

1/4 pound low-fat, Italian-style turkey sausage

1/2 pound 95 percent-lean ground beef

2 teaspoons minced garlic

1 cup diced frozen green bell pepper, defrosted

1 cup chopped/diced frozen onion, defrosted

Salt and freshly ground pepper

1/4 cup low-salt ketchup

2 tablespoons brown sugar

2 tablespoons Dijon mustard

Heat oven to 400 degrees. Line a baking tray with foil and place in oven while it heats.

Remove sausage from its casing and mix with the ground beef. Add the garlic, green bell pepper, onion and salt and pepper to taste. Mix well. Shape meat into 2 loaves, about 3 inches wide and 6 inches long.

Remove baking tray from oven and place loaves on the tray. Bake 10 minutes. Meanwhile, mix ketchup with brown sugar and mustard. Remove meatloaves from oven and spread the ketchup mixture over them. Return meatloaves to the oven and bake 5 minutes. Makes 2 servings.

Per serving: 359 calories (28 percent from fat), 11.1 g fat (3.8 g saturated, 4.4 g monounsaturated), 114 mg cholesterol, 37.0 g protein, 28.4 g carbohydrates, 2.0 g fiber, 800 mg sodium.

Sweet Potatoes and Green Beans

3/4 pound sweet potatoes

1 tablespoon olive oil

1/4 teaspoon cayenne

1/2 pound green beans, cut into 2 inch pieces (about 2 cups)

Salt and freshly ground pepper

Peel potatoes and cut into strips about the same size as the green beans. Mix oil and cayenne in a medium-size bowl. Add potatoes and green beans, and toss, coating well. Cover bowl with a plate or plastic wrap and microwave on high 5 minutes. Add salt and pepper to taste. Makes 2 servings.

Per serving: 242 calories (26 percent from fat), 7.1 g fat (1 g saturated, 4.9 g monounsaturated), 0 cholesterol, 4.8 g protein, 42.4 g carbohydrates, 8.3 g fiber, 101 mg sodium.

Linda Gassenheimer is the author, most recently, of “Fast and Flavorful: Great Diabetes Meals from Market to Table.” Her website is dinnerinminutes.com. Follow her on Twitter @lgassenheimer. linda@dinnerinminutes.com

1
Text Only | Photo Reprints
Features
Seasonal Content
AP Video
Texas Scientists Study Ebola Virus Smartphone Powered Paper Plane Debuts at Airshow Southern Accent Reduction Class Cancelled in TN Raw: Deadly Landslide Hits Indian Village Obama Chides House GOP for Pursuing Lawsuit New Bill Aims to Curb Sexual Assault on Campus Russia Counts Cost of New US, EU Sanctions 3Doodler Bring 3-D Printing to Your Hand Six PA Cops Indicted for Robbing Drug Dealers Britain Testing Driverless Cars on Roadways Raw: Thousands Flocking to German Crop Circle At Least 20 Chikungunya Cases in New Jersey Raw: Obama Eats Ribs in Kansas City In Virginia, the Rise of a New Space Coast Raw: Otters Enjoy Water Slides at Japan Zoo NCAA Settles Head-injury Suit, Will Change Rules Raw: Japanese Soldiers Storm Beach in Exercises Raw: Weapons Fire Hits UN School in Gaza Raw: Rocket Launches Into Space With Cargo Ship Broken Water Main Floods UCLA
NDN Video
Heartwarming 'Batkid Begins' Documentary is Tear-Jerker Orlando Bloom 'Takes a Swing' at Justin Bieber In Ibiza Pitch Invading Morons Cause Chaos - @TheBuzzeronFOX Sadie Doesn't Want Her Brother to Grow Up "Maxim" Hotness! See Jessica Alba's Sizzling Spread Two women barely avoid being hit by train Broken Water Main Floods UCLA Orlando Bloom and Justin Bieber Reportedly Came To Blows In Ibiza Meet the Man Behind Dumb Starbucks Chris Pratt Adorably Surprises Kids at a 'Guardians of the Galaxy' Screening NOW TRENDING: Peyton Manning dancing at practice "The Bachelorette" Makes Her Decision Thieves pick the wrong gas station to rob Golden Sisters on '50 Shades' trailer: 'Look At That Chest!' Staten Island Man's Emotional Dunk Over NYPD Car - @TheBuzzeronFOX GMA: Dog passes out from excitment to see owner Baseball Hall of Famers Inducted 'Hunger Games: Mockingjay Part 1' Sneak Peek Florida Keys Webcam Captures Turtles Hatching Morgan Freeman Sucks Down Helium on 'Tonight Show'
Parade
Magazine

Click HERE to read all your Parade favorites including Hollywood Wire, Celebrity interviews and photo galleries, Food recipes and cooking tips, Games and lots more.