Buffalo reduces calories, fat in meatloaf

Enjoy one of America’s best-loved comfort foods. Ground bison has a real beef flavor. Using bison for the meatloaf reduces the calories and fat content.

The meatloaf takes only 15 minutes to bake. The secret is to bake it on a baking sheet, which allows hot air to circulate all around the meat for quick cooking.

What’s meatloaf without mashed potatoes? I use sweet potatoes mixed with chopped green bell pepper for a tasty side dish. And, they take only a few minutes to make using a microwave oven.

Helpful Hints:

• Grass-fed ground beef can be used instead of ground buffalo.

• Frozen chopped onion is used in the recipe to cut down on preparation time. Regular onion can be used instead.

Countdown:
• Heat oven to 400 degrees.
• Prepare ingredients.
• Make meatloaf and place in oven.
• Microwave potatoes.
Shopping List:
To buy: 1 package frozen chopped onion, 1 small container prepared reduced-fat pesto sauce, 1 small container plain bread crumbs, 3/4 pound ground buffalo, 3/4 pound sweet potatoes, 1 green bell pepper, and 1 can olive oil spray.
Staples: olive oil, egg, salt and black peppercorns.

Pesto Meatloaf

Yield 2 servings. Recipe by Linda Gassenheimer
Olive oil spray
½ cup frozen chopped onion, defrosted
½ cup prepared reduced-fat pesto sauce, divided use
¼ cup plain bread crumbs
¾ pound ground buffalo
1 egg white
Salt and freshly ground black pepper
Heat oven to 400 degrees. Line a baking sheet with foil and spray with olive oil spray. Mix onion, 2 tablespoons pesto sauce, bread crumbs, ground buffalo and egg white together. Add salt and pepper to taste. Divide in two, place on baking tray and shape into 2 loaves about 6 inches by 3 inches. Bake 15 minutes. Serve on two dinner plates and spoon remaining pesto sauce on top.
Per serving: 325 calories (28% from fat), 10.3 g fat (2.3 g saturated, 4.5 g monounsaturated), 111 mg cholesterol, 42.2 g protein, 12.9 g carbohydrates, 1.2 g fiber, 342 mg sodium.

Mashed Sweet Potatoes

Yield 2 servings. Recipe by Linda Gassenheimer
¾ pound sweet potatoes, about 2 ½-cups
1 cup coarsely chopped green bell pepper
1 tablespoon olive oil
Salt and freshly ground black
Microwave method: Wash potatoes, prick skin with a knife in several places, wrap in paper towel and microwave on high 5 minutes. Cut in half and scoop out flesh into a bowl and mash with a fork.
Stovetop method: Wash, peel and cut potatoes into 2-inch pieces. Place in a saucepan and cover with cold water. Cover with a lid and bring to a boil. Reduce heat and simmer 10 minutes. Drain. Mash potatoes with a fork.
To finish: Add green pepper to the mashed potatoes. Mix in oil and season with salt and pepper to taste.
Per serving: 215 calories (29% from fat), 6.9 g fat (1 g saturated, 3.3 g monounsaturated), no cholesterol, 3.1 g protein, 36.5 g carbohydrates, 5.9 g fiber, 95 mg sodium.