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Main mealMain CourseBalancedBeefPoultry€€

Healthy Meatloaf with Cauliflower Mash

Name: Healthy Meatloaf with Cauliflower Mash
Prep time: 30 min
Cook time: 45 min
Total time: 75 min
Yield: 6
Ingredients: 500 g Beef, ground, 90% lean meat / 10% fat, raw; 400 g Turkey, ground, 93% lean/ 7% fat, raw; 100 g Oats, whole grain, rolled, old fashioned; 1 medium Onions, yellow, raw; 1 medium Carrots, mature, raw; 1 medium Squash, summer, green, zucchini, includes skin, raw; 2 piece Eggs, Grade A, Large, egg whole; 1 clove Garlic, raw; 2 clove Garlic, raw; 1 tbsp Sauce, oyster, ready-to-serve; 1 tsp Salt, table, iodized; 0.5 tsp Spices, pepper, black; 1 tsp Spices, pepper, red or cayenne; 1 bunch Parsley, fresh; 100 g Tomato, puree, canned; 1 tbsp Vinegar, balsamic; 1 tsp Mustard, prepared, yellow; 1 head Cauliflower, raw; 1 tbsp Oil, olive, extra virgin; 2 tbsp Yogurt, Greek, plain, whole milk; 1 pinch Spices, nutmeg, ground; Salt, table, iodized; Chives, raw

This healthy meatloaf with vegetables paired with cauliflower mash is a great choice for a weekend lunch, and it's also suitable for special occasions. A gourmet dish with a high protein content and low carbohydrate content.

Prep time30 min

Cook time45 min

Total time75 min

Servings6

Recipe

For the meat mixture

Beef, ground, 90% lean meat / 10% fat, raw500 gTurkey, ground, 93% lean/ 7% fat, raw400 gOats, whole grain, rolled, old fashioned100 gOnions, yellow, raw1 mediumCarrots, mature, raw1 mediumSquash, summer, green, zucchini, includes skin, raw1 mediumEggs, Grade A, Large, egg whole2 pieceGarlic, raw1 cloveGarlic, raw2 cloveSauce, oyster, ready-to-serve1 tbspSalt, table, iodized1 tspSpices, pepper, black0.5 tspSpices, pepper, red or cayenne1 tspParsley, fresh1 bunch

For the glaze

Tomato, puree, canned100 gVinegar, balsamic1 tbspMustard, prepared, yellow1 tsp

For the side dish (Cauliflower mash)

Cauliflower, raw1 headOil, olive, extra virgin1 tbspYogurt, Greek, plain, whole milk2 tbspSpices, nutmeg, ground1 pinchSalt, table, iodizedChives, raw

Large mixing bowlBaking trayBaking paper and aluminum foilGrater and knifeLarge pot (for cooking the cauliflower)Immersion blender or blender

Per servingTotal

Calories:422.5 kcal2535 kcal

Protein:37.7 g226.4 g

Carbohydrates:23.6 g141.8 g

Fiber:5.6 g33.3 g

Water:298.3 ml1790.1 ml

Fat:19.9 g119.4 g

Micronutrients

Sugar:5 g29.8 g

Saturated fat:6.1 g36.9 g

Cholesterol:166.2 mg996.9 mg

Sodium:573.2 mg3439.2 mg

Potassium:1081.8 mg6490.9 mg

Calcium:100.3 mg601.7 mg

Iron:5 mg29.9 mg

Magnesium:94.6 mg567.9 mg

Zinc:7.1 mg42.8 mg

Phosphorus:489.7 mg2937.9 mg

Vitamin C:64.8 mg388.7 mg

Vitamin A:166.8 µg1000.9 µg

Vitamin D:0.7 µg4.1 µg

Vitamin B12:2.8 µg17 µg

Instructions

1Prepare the vegetables for the meatloaf. Chop the onion, and grate the carrot and zucchini. Key step: Squeeze the grated zucchini firmly in a cloth to remove all excess water (you can also salt it first to speed up the water release).
2Preheat the oven to 180 °C. Line a baking tray with baking paper. Cut the top off a whole head of garlic (for the side dish) so the cloves are visible, drizzle it with a little olive oil, and wrap it tightly in aluminum foil.
3In a bowl, combine both types of meat, oats, the squeezed zucchini, carrot, onion, crushed garlic (2 cloves), parsley, eggs, and seasonings (salt, pepper, paprika, worcestershire). Mix gently with your hands – do not overwork the mixture.
4Shape the mixture into a loaf in the center of the baking tray. Place the wrapped head of garlic in foil next to the loaf on the tray.
5In a small bowl, mix the ingredients for the glaze. Brush the loaf with half of the glaze. Place everything (the loaf and the garlic) in the oven and bake for 45 minutes.
6While the meat is baking, prepare the side dish. Clean the cauliflower and cut it into florets. Cook it in salted boiling water or steam it for approximately 10-12 minutes, until completely tender. Drain well.
7After 45 minutes of baking, remove the tray from the oven. Brush the loaf with the remaining glaze. Check the garlic in the foil – if it's soft, remove it, otherwise return it to the oven together with the loaf for an additional 10–15 minutes.
8Place the hot, drained cauliflower into a blender. Squeeze the soft, sweet cloves from the roasted garlic head directly into the cauliflower. Add Greek yogurt, nutmeg, salt, and pepper. Blend until smooth and creamy in texture.
9Remove the baked loaf from the oven and let it rest for 10 minutes before slicing. Serve with hot cauliflower mash sprinkled with chives.

Nutritional benefits

Adding grated zucchini and carrot increases the portion volume by approximately 25% without a significant increase in calories, contributing to a greater feeling of fullness.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.