Introduction
This Broccoli Meatloaf is a delicious and healthy way to enjoy a hearty meal while burning belly fat. Packed with nutritious ingredients like broccoli, oat flakes, and mozzarella cheese, this meatloaf is both satisfying and beneficial for your health. Pair it with sautéed vegetables for a complete meal.
Ingredients:
- 1 broccoli (300-400 g), chopped
- 1/2 teaspoon baking powder
- 1/2 tablespoon salt
- 2 eggs
- 1 cup (110 g) oat flakes
- 1 tablespoon sesame seeds
- Green onion, chopped
- 2 cloves garlic, minced
- 1/2 teaspoon salt
- 1/3 teaspoon pepper
- 100 g (3.5 oz) mozzarella cheese, grated
- Olive oil, for cooking
- 1/2 onion, finely chopped
- 1 zucchini, grated
- 1/3 teaspoon salt
- 1/4 teaspoon pepper
Nutrition Information
This recipe serves approximately 4-6 people. The nutritional information per serving is as follows:
- Calories: 250
- Protein: 12g
- Carbohydrates: 18g
- Dietary Fiber: 4g
- Sugars: 3g
- Fat: 14g
- Saturated Fat: 5g
- Cholesterol: 80mg
- Sodium: 700mg
Preparation Time
- Preparation Time: 20 minutes
- Cooking Time: 30 minutes
- Total Time: 50 minutes
Step-by-Step Instructions
Step 1: Preheat the Oven
- Preheat your oven to 200°C (400°F).
Step 2: Prepare the Broccoli
- Steam the Broccoli:
- Steam the broccoli until it’s tender and can be easily mashed.
Step 3: Prepare the Meatloaf Mixture
- Mash the Broccoli:
- In a large mixing bowl, mash the steamed broccoli.
- Combine Ingredients:
- Add 1/2 teaspoon baking powder, 1/2 tablespoon salt, 2 eggs, 1 cup oat flakes, 1 tablespoon sesame seeds, chopped green onion, 2 minced garlic cloves, 1/2 teaspoon salt, 1/3 teaspoon pepper, and 100g grated mozzarella cheese to the mashed broccoli.
- Mix well until all ingredients are thoroughly combined.
Step 4: Bake the Meatloaf
- Grease the Baking Dish:
- Grease a baking dish with olive oil.
- Spread the Mixture:
- Spread the broccoli mixture evenly in the greased baking dish.
- Bake:
- Bake in the preheated oven for 20-30 minutes or until the top is golden brown.
Step 5: Sauté the Vegetables
- Heat the Pan:
- In the meantime, heat some olive oil in a pan over medium heat.
- Sauté Onion and Zucchini:
- Add the chopped 1/2 onion and 1 zucchini to the pan.
- Season with 1/3 teaspoon salt and 1/4 teaspoon pepper.
- Sauté until the vegetables are tender and slightly caramelized.
Step 6: Serve
- Serve the Meatloaf:
- Remove the meatloaf from the oven and let it cool slightly before slicing.
- Plate the Dish:
- Serve the meatloaf with the sautéed vegetables on the side for a complete and delicious meal.
Cooking Tips
- Enhance Flavor: You can add your favorite spices and herbs to the meatloaf mixture to enhance the flavor.
- Texture: Don’t overcook the broccoli; it should still have some texture to it.
- Vegetable Variations: Experiment with different vegetables for the sautéed side to keep things exciting.
Conclusion
This Broccoli Meatloaf is not only delicious but also a great way to incorporate more vegetables into your diet. It’s easy to make and pairs perfectly with sautéed vegetables for a nutritious and satisfying meal. Enjoy this tasty dish and feel good about eating healthy!
