Meatloaf with Barbecue Sauce, Vegetables and Mashed Potatoes

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Meatloaf with Barbecue Sauce, Vegetables and Mashed Potatoes
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Health Score:
72 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 45 min.
Preparation
Calories:
986
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie986 cal.(47 %)
Protein53 g(54 %)
Fat54 g(47 %)
Carbohydrates71 g(47 %)
Sugar added18 g(72 %)
Roughage9 g(30 %)
Vitamin A2 mg(250 %)
Vitamin D0.7 μg(4 %)
Vitamin E3.1 mg(26 %)
Vitamin K64.2 μg(107 %)
Vitamin B₁1.7 mg(170 %)
Vitamin B₂0.8 mg(73 %)
Niacin27.2 mg(227 %)
Vitamin B₆1.4 mg(100 %)
Folate134 μg(45 %)
Pantothenic acid3 mg(50 %)
Biotin31 μg(69 %)
Vitamin B₁₂7.1 μg(237 %)
Vitamin C62 mg(65 %)
Potassium2,551 mg(64 %)
Calcium263 mg(26 %)
Magnesium165 mg(55 %)
Iron8.2 mg(55 %)
Iodine31 μg(16 %)
Zinc9.9 mg(124 %)
Saturated fatty acids26.7 g
Uric acid382 mg
Cholesterol229 mg
Complete sugar34 g

Ingredients

for
4
For the barbecue sauce
250 grams Ketchup
150 milliliters Beef broth
3 Tbsps strong Coffee
3 garlic cloves
2 Tbsps Molasses
1 Tbsp soy sauce
1 Tbsp sharp Mustard
1 Tbsp lemon juice
1 tsp sweet ground paprika
¼ tsp cayenne pepper
¼ tsp ground ginger
salt
For the meatloaf
800 grams mixed Ground meat
1 onion
20 grams butter
1 stale White roll
1 egg
2 Tbsps Tomato paste
1 tsp Mustard
salt
freshly ground peppers
For the mashed potatoes
700 grams potatoes
2 Tbsps butter
200 milliliters milk
salt
freshly ground peppers
freshly grated Nutmeg
2 Tbsps scallions
For the vegetables
400 grams carrots
400 grams green Beans
2 Tbsps butter
salt
freshly ground peppers
How healthy are the main ingredients?
potatocarrotKetchupTomato pasteCoffeeMustard

Preparation steps

1.

For the barbecue sauce: Peel and crush the garlic, sprinkle with a little salt and with the flat side of a knife, mash to a paste.

2.

Place the garlic paste in a saucepan with the remaining barbecue sauce ingredients and bring to a boil, reduce to a simmer and cook until the flavors have blended, about 15 minutes. Let sit overnight.

3.

For the meatloaf: Preheat the oven to 180°C (approximately 350°F). Soak the bread soak in water and squeeze once softened. Peel onion and chop finely. Heat the butter in a skillet, and saute the onion until translucent.  In a bowl, mix the ground meat, onion, bread, egg, tomato paste, mustard and spices and knead into a loaf. Place in a greased roasting pan and roast until cooked through, about 1 hour. About 10 minutes before the loaf is done, generously brush with the barbecue sauce. 

4.

For the mashed potatoes: Peel and rinse the potatoes and cook in a pot of boiling salted water  until knife-tender, about 25 minutes. Heat the butter and milk in a saucepan and season with salt, pepper and nutmeg. Add the potatoes and mash with a potato masher Season to taste and stir in chives.

5.

For the vegetables: Peel the carrots and cut diagonally into slices.

6.

Rinse and trim the beans.

7.

Cook the carrots in a pot of boiling salted water until crisp-tender, about 2 minutes. Remove with a slotted spoon, rinse under cold water and drain.

8.

Add 1 tablespoon salt to the cooking water and cook the beans until crisp-tender, about 8 minutes. Drain, rinse under cold water and drain well.

9.

Toss the carrots and beans in butter and season with salt and pepper.

10.

Cut the loaf into slices and serve with mashed potatoes and vegetables. Serve the remaining barbecue sauce on the side.