This is one of my husband's favorite dinners, which works out very well for me because it is so easy! The great thing about this meal is that all of the prep work can be done ahead of time. I assembled the meatloaf in the pan, cut up the broccoli and put it in a pan with a small amount of water, and peeled and cut the potatoes and put them in a pan with chicken stock - and then put it all in the refrigerator in the morning. When it was time to make dinner, I just popped the meatloaf in the oven and put the pans on the stove. I like to make my own bread crumbs because it is hard to find pre-packaged bread crumbs that are whole wheat and dairy free. I walk you through how I make them below.
We made these same roasted garlic mashed potatoes last weekend - click here for the recipe! They are completely dairy free and taste every bit as good as traditional mashed potatoes made with butter and cream. The roasted garlic and chicken stock add plenty of flavor and richness.
To make the broccoli, just place it in a pan with a small amount of water (just enough to create steam), and cook over medium heat until tender - about 10 minutes.
1 pound grass-fed ground beef
1 Tbsp worcestershire sauce
1 organic free range egg
1/2 cup whole wheat bread crumbs
2 Tbsp ketchup
1. Preheat oven to 350 degrees.
2. If you make your own bread crumbs: place wheat bread in toaster and toast on medium setting; bread should be toasted enough that it is no longer soft, but crisp. Let toast cool and then break into pieces in small food processor. Grind toast pieces into small bread crumbs.
3. Combine all ingredients in a mixing bowl and mix together with hands until evenly combined. Place mixture in a bread pan and pat down until top is flat. Top meatloaf with additional ketchup, if desired.
4. Bake, uncovered, for 1 hour. Remove from oven and let stand for 10 minutes before serving.
What are the nutritional benefits of this meal? Compared with conventional beef, grass-fed beef is lower in total fat, higher in omega-3 fatty acids and higher in vitamins, particularly vitamin E. Broccoli is packed with vitamins C and K, and is also a good source of folate and calcium. Potatoes are an excellent source of vitamin C and a good source of potassium. Garlic contains flavonoids (a type of antioxidant), and is a great source of vitamins C and B6, and the mineral manganese.