Healthy and Hearty Meatloaf with Mashed Potatoes and Cheese

Healthy and Hearty Meatloaf with Mashed Potatoes and Cheese : A Comforting Dinner Classic

This dish is the ultimate comfort food, combining a flavorful meatloaf with creamy mashed potatoes and a gooey cheddar cheese topping. It’s a well-balanced, nutritious meal that’s perfect for families looking to enjoy a healthy, satisfying dinner.

Ingredients for the Meatloaf:

• 2 pounds of ground beef (85% lean)
• 1/2 cup of whole wheat breadcrumbs (high in fiber, promoting digestive health)
• 1/2 cup of skim or low-fat milk (heart-healthy choice)
• 1 medium onion, finely chopped (rich in antioxidants)
• 2 cloves of garlic, minced (boosts immune system)
• 2 large eggs (excellent source of protein)
• 1 teaspoon Worcestershire sauce
• 1/2 teaspoon of black pepper
• 1/2 teaspoon of sea salt (for balanced sodium intake)
• 1 teaspoon dried thyme (anti-inflammatory properties)
• 1/2 cup of tomato ketchup (low-sugar option for a healthier meal)
• 2 tablespoons of brown sugar (optional for sweetness)

Ingredients for the Mashed Potatoes:

• 2 pounds of peeled and diced potatoes (rich in potassium, great for blood pressure management)
• 1/2 cup of unsweetened almond milk (dairy-free option for those with lactose intolerance)
• 1/4 cup of unsalted butter (healthier fat choice)
• Salt and pepper to taste

Ingredients for the Topping:

• 1 1/2 cups of shredded low-fat cheddar cheese (calcium-rich for bone health)
• Fresh parsley, chopped (rich in vitamins and antioxidants)

Step-by-Step Instructions:

1. Preheat the Oven:

Preheat your oven to 350°F (175°C). Lightly grease a 9x13-inch baking dish with olive oil or cooking spray, which is a healthier fat alternative, beneficial for heart health.

2. Prepare the Meatloaf:

In a small bowl, combine breadcrumbs and milk. Let the mixture sit for 5 minutes to soften the breadcrumbs.

In a large bowl, mix the ground beef, soaked breadcrumbs, chopped onion, garlic, eggs, Worcestershire sauce, salt, pepper, and thyme. These ingredients are high in protein and packed with essential vitamins to support a balanced diet.

Form the meat mixture into a loaf shape and place it in the prepared baking dish.

In a small bowl, combine the ketchup and brown sugar to make the topping. Spread it evenly over the meatloaf.

3. Bake:

Place the meatloaf in the oven and bake for 50 to 60 minutes, or until the internal temperature reaches 160°F (71°C), ensuring it's properly cooked for food safety.

4. Prepare the Mashed Potatoes:

While the meatloaf bakes, boil the diced potatoes in a large pot of water. Potatoes are a great source of fiber and potassium, helping to maintain heart and digestive health. Cook until tender (about 15-20 minutes), then drain.

Add the cooked potatoes back to the pot along with the almond milk and butter. Mash until smooth and creamy. Season with salt and pepper to taste.

5. Assemble the Dish:

Once the meatloaf is finished baking, spread the creamy mashed potatoes on top of it. Sprinkle the shredded cheddar cheese evenly over the mashed potatoes.

Place the dish back in the oven and broil for 3-5 minutes, or until the cheese is melted and bubbly.

6. Serve:

Remove the dish from the oven and allow it to rest for 10 minutes. Garnish with freshly chopped parsley for a burst of color and an extra dose of vitamins A and C.

Why This Recipe is a Nutritional Powerhouse:

• Lean Protein: The 85% lean ground beef provides essential protein for muscle repair while being lower in saturated fat.
• Heart-Healthy: Using unsweetened almond milk and low-fat cheddar cheese ensures this dish supports heart health by lowering cholesterol levels.
• Digestive Health: Potatoes are rich in fiber, supporting a healthy digestive system, while garlic and onions are known for their immune-boosting properties.

Nutritional Benefits:

Each serving is packed with protein, essential fats, and fiber, making it a balanced meal that promotes overall wellness. With modifications like using almond milk and reduced-fat cheese, this recipe is perfect for individuals looking to enjoy a nutritious yet delicious meal that aligns with their health and fitness goals.

Health Tips:

• Use Whole Grains: Swap out regular breadcrumbs for whole wheat breadcrumbs to increase fiber intake.
• Go Low-Sodium: Opt for low-sodium ketchup and Worcestershire sauce to keep sodium levels in check, especially for heart health.
• Healthy Fats: Use olive oil or avocado oil instead of butter for an even healthier fat source.

This delicious meatloaf with mashed potatoes and cheese offers a comforting yet nutritious meal that the whole family will enjoy. The recipe incorporates healthy ingredients that support heart health, immune function, and digestion, making it not only tasty but also beneficial for overall well-being.