Sheet Pan Mini Meatloaves and Roasted Broccoli
Sheet Pan Mini Meatloaves and Roasted Broccoli
One pan bariatric friendly dinner in 20 minutes
Meatloaf usually takes a long time
I have always really loved meatloaf. Not only are there almost 20 meatloaf recipes on Bariatric Food Coach, but it was the entree served at my wedding reception. It’s so good!!!
There is still something about pulling a full size meatloaf out of the oven that brings me joy, but they do take 45-60 minutes to bake. Not only are ‘mini meatloaves’ faster to cook, they are also bariatric friendly sized protein entrees!
Sometimes I make my mini meatloaves in a muffin pan and they are more like meatloaf cups. (I prefer using my silicone muffin pan for those, oh and a cookie scoop!) Sometimes however, I just form little meatloaves and bake them on a cookie sheet.
This also allows room to add a veggie and make it a one pan dinner.
This particular time I prepped my meatloaves in advance knowing I would rushing at dinner time. I put all my ingredients in a large mixing bowl and formed little loves (maybe 2 ounces each) then put them on a paper plate and a gallon plastic bag.
When it was time to cook I just had to add them to the sheet pan. Bonus: meatloaf can be made so many different ways!!
Saving time on veggies
One of the most time consuming things about cooking is slicing, dicing, and chopping. This is why I often buy a bag of chopped fresh veggies to save myself some time.
I bought a bag of fresh chopped broccoli. Some of the pieces were still quite large so I did a quick chop on those and put them directly on the cookie sheet. I added the olive oil and seasoning and tossed directly on the sheet.
I baked the broccoli first for about 5 minutes, then removed from the oven and tossed them then added the meatloaf.
This made the cook time just 20 minutes!
More meatloaf recipes on Bariatric Food Coach
Sheet Pan Meatloaf and Roasted Broccoli
Ingredients
Meatloaf
- 1 lb lean ground beef
- 1 egg white
- 1/2 cup grated parmesan cheese reduced fat if available
- 2 tsp Worcestershire sauce
- 1 tsp liquid smoke
- 2 tsp barbecue sauce
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 tbsp barbecue sauce optional topping
Roasted Broccoli
- 1 bag chopped broccoli fresh
- 2 tsp olive oil
- 1/2 tsp salt
- 1/2 tsp pepper
- 1 tsp garlic powder
Instructions
- Heat oven to 425 F.
- Pour the bag of fresh, chopped broccoli on a large sheet pan. Use a knife to cut large pieces smaller. Add 2 tsp olive oil, 1/2 tsp salt, 1/2 tsp pepper and 1 tsp garlic powder. Toss and then spread out. Place in heated oven for five minutes.
- Meanwhile, prep the meatloaves (can also be prepped in and advance and refrigerated). In a large mixing bowl combine ground beef, grated parmesan cheese, egg white, Worcestershire, liquid smoke, 2 tsp barbecue sauce, 1/4 tsp salt, 1/4 tsp pepper. Combine well until mixture is adhering well.
- Form into small meatloaves about 2 ounces in size. After broccoli has been cooking for five minutes, remove from oven. Toss and move to one side of the sheet. Add meatloaves.
- Return to oven for 15 minutes (meatloaf should be 160F internal temperature)
- Remove from oven. Spread a little sauce on each meatloaf and serve.
Notes
Nutrition