Quick Fix: Pair an autumn meatloaf with tasty sweet potatoes

By Linda Gassenheimer

McClatchy Newspapers

A brown sugar and Dijon mustard glaze gives tonight's meatloaf a sweet and tangy flavor.

I find that ground veal makes a light meatloaf. Forming small loaves and baking them on a sheet pan at 400 degrees makes this a fast dish, too, because it allows the hot air to circulate directly around the meat. The whole dish takes only 25 minutes.

I save time and extra pots by using my microwave -- in this case for the onion and mushrooms in the meatloaf and the sweet potatoes on the side. Add a green salad if you wish.

This meal contains 657 calories per serving with 30 percent of calories from fat.

Helpful hints

Ground turkey can be substituted (add 2 tablespoons plain bread crumbs).

Chopped or diced onion and bell pepper are available in the produce department.

To save washing, use the same bowl for the onion and mushrooms and then the potatoes.

Autumn Meatloaf

½ cup diced or coarsely chopped red onion

½ cup coarsely chopped mushrooms

¼ cup brown sugar

¼ cup Dijon mustard

¾ pound ground veal

1 egg white

Salt and freshly ground pepper

Heat oven to 400 degrees.

Place onion and mushrooms in a microwave-safe bowl; microwave on high 2 minutes. (Or spray a nonstick skillet with oil and saute the vegetables over medium-high heat for 3 minutes.)

Stir brown sugar into mustard. Add half the mixture to the ground veal along with the onions, mushrooms and egg white. Blend well. Add salt and pepper to taste.

Line a baking tray with foil. Shape meat into 2 loaves about 5 inches by 3 inches. Bake 15 minutes. Remove from oven and spread remaining sugar-mustard mixture over loaves. Bake 5 more minutes. Serve, spooning pan juices over each loaf.

Yield: Serves 2.

Approximate nutritional analysis per serving: 436 calories (31 percent from fat), 14.9 grams fat (5.2 grams saturated, 6.7 grams monounsaturated), 138 milligrams cholesterol, 42 grams protein, 32.7 grams carbohydrates, 1.4 grams fiber, 498 milligrams sodium.

Mashed Sweet

Potatoes

¾ pound sweet potatoes

1 medium green bell pepper, coarsely chopped (1 cup)

1 tablespoon olive oil

Salt and freshly ground pepper

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 flesh into a bowl; mash with a fork. (Or peel potatoes, cut into 2-inch pieces and boil in water to cover until tender, about 10 minutes. Drain and mash.)

Stir bell pepper into mashed potatoes. Mix in oil and season to taste with salt and pepper.

Yield: Serves 2.

Approximate nutritional analysis per serving: 221 calories (28 percent from fat), 7 grams fat (1 gram saturated, 5 grams monounsaturated), no cholesterol, 3.3 grams protein, 37.8 grams carbohydrates, 6.4 grams fiber, 96 milligrams sodium.