WHY IT’S LIGHT Made with lean sirloin, and studded with chopped carrots, celery, and onion, this meatloaf is just as delicious as the diner classic, but better for you. The meat mixture is bound with an egg white, not the whole egg, as well as the flaky Japanese breadcrumbs known as panko. Even the potatoes are lighter, since they are mashed with low-fat buttermilk (rather than butter, cream, or whole milk).

　　

Ingredients

serves 4

　　2 small carrots, chopped

　　2 celery stalks, chopped

　　1/4 medium onion, chopped

　　1/4 cup panko (Japanese breadcrumbs)

　　1 large egg white

　　3/4 pound ground beef sirloin

　　Coarse salt and ground pepper

　　1/4 cup homemade or store-bought barbecue sauce

　　1 pound russet potatoes, peeled and sliced 1/2 inch thick

　　3/4 cup low-fat buttermilk

　　1 pound green beans, stem ends removed

　　1 teaspoon olive oil

　　

Step 1

Preheat oven to 450°F. Process carrots, celery, onion, and panko with egg white in a food processor until finely chopped and combined, about 1 minute. Transfer to a large bowl; mix in beef, 1 teaspoon salt, and 1/8 teaspoon pepper.

　　

Step 2

On a foil-lined rimmed baking sheet, form meat mixture into a 6-inch-long loaf; brush with half the barbecue sauce. Bake until an instant-read thermometer inserted in loaf registers 160°F, 25 to 30 minutes, brushing halfway through with remaining sauce.

　　

Step 3

Meanwhile, in a medium saucepan, cover potatoes with cold water by 1 inch. Bring to a boil; add salt. Reduce to a simmer, and cook until potatoes are easily pierced with the tip of a paring knife, 15 to 20 minutes. Drain; return to pan. Stir over medium until a starchy film forms on bottom of pan, about 1 minute. Remove from heat; mash with buttermilk until smooth. Season with salt and pepper.

　　

Step 4

While potatoes cook, set a steamer basket in a pot filled with 1 inch of simmering water. Add green beans; cover, and cook until crisp-tender and bright green, 4 to 6 minutes. Transfer to a bowl; add oil, season with salt and pepper, and toss.

　　

Step 5

Serve meatloaf with mashed potatoes and green beans.

　　

nutrition information

Step 6

(Per Serving)

　　

Step 7

Calories: 327

　　

Step 8

Fat: 5.9g (2.2g Saturated Fat)

　　

Step 9

Protein: 24.7g

　　

Step 10

Carbohydrates: 45.2g

　　

Step 11

Fiber: 7g

　　Everyday Food: Light