Meatloaf is a perennial favourite among younger generations at the table. And the best thing about baking up a batch of individual meatloaves is that they cook in half the time they would take if prepared in a larger loaf pan. These are deliciously moist and easily frozen for quick dinners later on. Look for a barbecue sauce without sugar as a primary ingredient. If desired, ground turkey or chicken can replace the beef.
Tip
After baking, let items cool for at least 5 minutes in the muffin tray. This will ensure items stay intact when removed and will also go a long way toward preventing burnt fingers.
BBQ Meatloaves
Ingredients
- 1 cup (250 mL) grated zucchini
- 1 large organic egg
- 2 shallots, chopped
- 2 garlic cloves, minced
- 1/2 cup (125 mL) quick-cook oats
- 1/2 cup (125 mL) barbecue sauce, divided
- 3 Tbsp (45 mL) tomato paste
- 1 tsp (5 mL) dried thyme
- 1 tsp (5 mL) ground cumin
- 1/2 tsp (2 mL) salt
- 1/4 tsp (1 mL) black pepper
- 1 lb (450 g) grass-fed ground beef
Nutrition
Per serving:
- calories213
- protein18g
- fat9g
- saturated fat3g
- trans fat0g
- carbohydrates15g
- sugars7g
- fibre1g
- sodium293mg
Directions
01
In colander, place zucchini; sprinkle with salt and let sit for 30 minutes. Squeeze zucchini with your hands to remove excess liquid.
02
Preheat oven to 375 F (190 C). In large bowl, whisk egg. Stir in zucchini, shallots, garlic, oats, 1/4 cup (60 mL) barbecue sauce, tomato paste, thyme, cumin, salt, and black pepper. Gently mix in ground beef. Divide mixture among 12 standard-sized greased muffin cups and spread on remaining 1/4 cup (60 mL) barbecue sauce.
03
Cook for 25 minutes, or until an internal temperature of 165 F (75 C) is reached when an instant-read thermometer is inserted into centre of meat. Let cool for 5 minutes before unmoulding.
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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