Comforting Meatloaf Dinner 558 calories


Mashed Cauliflower, Ratatouille, Meatloaf

Mash, Meatloaf, Ratatouille

Mashed Cauliflower, Meatloaf, and Ratatouille

An old fashioned dinner is the perfect end to a stressful day, the kind that feels like family love. My calorie limit is now 1200 -1300 per day, so I can enjoy a meal like this. It would be very easy to adjust calories, smaller portions, the veg are 1 cup servings, so halving them can subtract 120 calories. The ratatouille makes a lovely 140 calorie lunch. Of course, the meatloaf makes a wonderful sandwich, use the thin 100 calorie buns with a half serving for a 260 calorie lunch.

Mashed Cauliflower

  • 1 large head cauliflower steamed until soft
  • 2 Tbsp Olive Oil
  • 1/3-cup parmesan cheese
  • 2 Tbsp Horseradish sauce

Directions:

  1. Steam cauliflower until soft, mash.
  2. Mix in parmesan and the horseradish sauce.

Makes 6 1-cup servings
Cal 98 Carbs 5.8 g Fat 7.2 g Protein 4 g

Ratatouille

  • 1 part eggplant
  • 1 part onion
  • 1 part zucchini
  • 2 chopped tomatoes
  • 1/2 chopped peppers
  • 2-3 cloves garlic chopped
  • dried Italian herbs
  • handful of fresh basil chopped
  • dried red pepper flakes
  • salt & pepper
  • 2 Tbs olive oil

Directions:

  1. Sautee chopped onions in olive oil until soft, 10 minutes.
  2. Add chopped eggplant, peppers and zucchini.
  3. Add garlic and seasonings.
  4. Add chopped tomatoes.
  5. Simmer for 15 minutes

Makes 4 1-cup servings
Cal 141 Carb 15g Fat 8g Protein 6g

Meatloaf

  • 2 pound mix of ground meats and/or poultry
  • 1/2 cup bread crumbs
  • 3 egg whites
  • seasonings
  • garlic
  • pureed onion
  • topping (BBQ sauce, worcestershire sauce, etc)

Directions:

  1. Mix everything together well.
  2. Grease a loaf pan or 8×8 pyrex baking dish.
  3. Bake until internal temp reaches highest temp of all meat ingredients.

4 ounce serving:
Cal 319     Carb 20 g     Fat 14 g      Protein 28 g

Complete Dinner:
Cal 558 Carb 41g Fat 28g Protein 38g

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