Classic BBQ Meatloaf and Lemon Roasted Broccoli

Name: Classic BBQ Meatloaf and Lemon Roasted Broccoli
Prep time: 15 min
Cook time: 1 h
Total time: 1 h 15 min
Cuisine: American
Ingredients: 1.3 lb lean ground meat, turkey; 4 tbsp (60 g) unsweetened BBQ sauce; 1 large egg, beaten; 1 medium onion, finely chopped; 1 cup (90 g) oats, ground, or breadcrumbs or unflavored casein protein; 3 tbsp (45 g) grated Parmesan cheese; 2 tsp garlic powder; 2 tsp onion powder; 2 tsp chili powder; 2 tsp paprika; 2 lb frozen broccoli, defrosted; 2 tbsp (30 g) lemon juice; 2 tbsp (30 g) minced garlic; 1 tbsp (15 g) olive oil; 1 tbsp lemon pepper; 1 tbsp garlic powder; 1 tbsp onion powder

5 steps

Prep:15minCook:1h

Every Sunday night my mom would prepare a meatloaf, and it was my job to put it in the oven Monday night for dinner so it would be ready when she got back from work. Meatloaf is a comfort food for me, and I tried to make it a bit healthier by cutting back the sugar (no sugar filled ketchup or BBQ sauce). I used my homemade BBQ sauce recipe here, so check that out below, or simply use your favorite sauce: https://s.samsungfood.com/qmvi5

Updated at: Fri, 26 Apr 2024 23:49:44 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories316.6 kcal (16%)

Total Fat10.8 g (15%)

Carbs25.8 g (10%)

Sugars4 g (4%)

Protein31.8 g (64%)

Sodium488 mg (24%)

Fiber7.8 g (28%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

Meatloaf

1.3 lblean ground meat

turkey

60gunsweetened BBQ sauce

1egg

large, beaten

1onion

medium, finely chopped

1 cupoats

ground, or breadcrumbs or unflavored casein protein

45gParmesan cheese

grated

2 tspgarlic powder

2 tsponion powder

2 tspchili powder

2 tsppaprika

Broccoli

2 lbfrozen broccoli

defrosted

30glemon juice

30gminced garlic

15golive oil

1 Tbsplemon pepper

1 Tbspgarlic powder

1 Tbsponion powder

Instructions

Step 1

Preheat your oven to 350F, and line 2 cookie sheets with parchment paper

Step 2

In a large bowl, mix together the broccoli and the spices. Add to one of your sheets

frozen broccoli2 lb

lemon juice30g

minced garlic30g

olive oil15g

lemon pepper1 Tbsp

garlic powder1 Tbsp

onion powder1 Tbsp

Step 3

Rinse the bowl, and use it for the meatloaf. Crack in the egg, and mix together all the ingredients except the meat. Add in the meat after combining everything else first. Transfer the mix to the other pan, and shape into a meatloaf. You can also use a bread pan if you like (this is normally what I prefer)

lean ground meat1.3 lb

unsweetened BBQ sauce60g

egg1

onion1

oats1 cup

Parmesan cheese45g

garlic powder2 tsp

onion powder2 tsp

chili powder2 tsp

paprika2 tsp

Step 4

Bake the meatloaf for about 1 hour at 350. The broccoli should take about 45 minutes, so after 15 minutes, put that in the oven. Cook the meatloaf to at least 180F, and the broccoli is to your liking. Optionally, brush the meatloaf with BBQ sauce during baking

Step 5

Slice the meatloaf (makes about 12 slices, so 1 serving is 2 pieces), and serve with your broccoli. I find that meatloaf is always better the next day actually, as it's less likely to fall apart (and sometimes I prefer it cold imo)