Comfort food but make it fast!
Baking the meatloaf in a muffin tin reduces cook time by more than half and makes portion control easy.
Here’s how we made over this recipe to be healthy and diabetes-friendly:
1.
Ali Redmond
Another benefit to making mini meatloaves: it helps take the guesswork out of portion size!
That’s especially important for diabetes, since tracking carbohydrates in mixed dishes like this one can be challenging.
Having diabetes doesn’t mean you have to give up all of your favorite foods.
You just need the know-how (and easy cooking tips) to make better choices.
Swapping the meat here is absolutely possible.
While we haven’t tested those alternatives, we recommend choosing 93%-lean ground turkey or chicken.
Anything leaner than that will result in meatloaf that’s on the dry side.
Note that if you use chicken or turkey it will change the overall nutrition numbers as well.
Can I make this on a baking sheet if I don’t have a muffin tin?
Of course it’s possible for you to!
Line your baking sheet with foil coated with cooking spray.
Bake as directed, but check a bit sooner, at 15 minutes, for doneness.
I don’t have frozen cauliflower; can I use fresh cauliflower instead?
Fresh cauliflower is a great substitute for frozen.
you could even experiment with different varieties, such as purple, orange or green cauliflower.
Use the same method for steaming, but cut the cooking time in half.
Can I use riced cauliflower?
What if I can’t find steam-in-the-bag fresh green beans?
No problem at all.
If you’ve got the option to’t find fresh, frozen green beans make a great substitute.
Look for plain frozen beans without any sauces or seasonings, and follow the package directions for cooking.
There’s no way I can eat all of these meatloaves; can I freeze them?
If your belly is full and your family is fed, go ahead and freeze your meatloaves.
Let them cool before transferring to a freezer-safe container.
Seal it airtight, label and date it, then freeze and enjoy within 3 months.
Lightly coat 8 muffin-tin cups with cooking spray.
Stir ketchup, brown sugar and vinegar together in a small bowl; set aside.
Add beef and gently mix until just combined.
Divide the mixture between the prepared muffin cups (avoid packing too tightly).
Brush the top of each mini meatloaf with some of the ketchup mixture.
Bake until an instant-read thermometer inserted in the center registers 160F, 18 to 20 minutes.
Add cauliflower and steam until very tender, 10 to 12 minutes.
Drain and return to the pot.
Add yogurt and 1/4 teaspoon salt.
Using an immersion blender (or food processor), puree until smooth.
Steam green beans in the microwave according to package directions.
Drain well and transfer to a bowl.
Add oil, lemon zest and the remaining 1/4 teaspoon salt; toss to coat.
Serve the meatloaves with the beans and cauliflower.
To make ahead
Freeze mini meatloaves for up to 3 months.
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day.
(-) Information is not currently available for this nutrient.
