A one pot meal, in the Instant Pot, for under 350 calories? Yep! You got it dude. This lightened-up meatloaf AND mash is made in the Instant Pot in just 25 minutes. And you know what? I think I may just stick to cooking my meatloaf in the Instant Pot from this day forward. It’s quick and easy to do, plus it locks in all the moisture and juices so you don’t run the risk of ending up with a dried out meatloaf for dinner!
The mash and the meatloaf are both cooked in the Instant Pot together at the same time. Leaving you with a pretty hands-off dinner that everyone is sure to enjoy.
I’m calling this ‘mash’ because it’s not JUST mashed potatoes. I lightened them up by adding in a whole head of cauliflower. Trust me when I say that you likely won’t even notice. The cauliflower takes on the same flavors and texture that come along with the mashed potatoes. I used some plain fat-free greek yogurt and reduced-fat milk to fluff those potatoes and cauliflower up too.
Feel free to sub in any kind of ‘sauce’ for the tomato sauce too. BBQ sauce is a really good alternative to give your meatloaf a more smoky flavor.
I served my Skinny Meatloaf & Mash with a side of steamed green beans and had no complaints at the dinner table. Traditional comfort food with a healthified twist that you don’t have to feel guilty about. And for under 350 calories in a slice of meatloaf AND some good mash? It’s a win-win!
TheSkinnyFork.com This Skinny Meatloaf & Mash is made in the Instant Pot in just 25 minutes. Only 350 calories for both to be on your dinner plate. Truly a great guilt-free comfort food one pot meal. Prep Time: 10 Minutes • Cook Time: 25 Minutes
Servings: 6 • Serving Size: 1/6 Meatloaf & Mash • Calories: 340 • Fat: 17 g • Saturated Fat: 6 g • Carb: 28 g • Fiber: 3 g • Protein: 20 g • Sugar: 4 g • Sodium: 214 mg
• 1 Lb. Lean Ground Beef
• 1/4 C. Salt-Free Tomato Sauce
• 1/4 C. Whole Wheat Bread Crumbs
• 1 Whole Large Egg
• 1 Tbsp. Worcestershire
• 1 Tsp. Garlic Powder
• Salt & Pepper to Taste
• 2 Russet Potatoes, Cubed & Peeled (If Desired)
• 1 Head of Cauliflower, Cut into Florets
• 2 C. Water
• 2 Garlic Coves Minced
• 1/4 C. Plain Fat-Free Greek Yogurt
• 1/4 C. Reduced Fat Milk
• Salt & Pepper to Taste
Place the 2 cubed potatoes, head of cauliflower, 2 C. water and 2 minced garlic cloves into the base of the instant pot.
In a large bowl, mix together the 1 Lb. ground beef, 1/4 C. tomato sauce, 1/4 C. bread crumbs, 1 egg, 1 Tbsp. Worcestershire, 1 Tsp. garlic powder and salt & pepper.
Form the meat into a loaf shape and place it onto a piece of foil that is sized to fit into the instant pot.
Set the metal wire rack into the instant pot over the potatoes and set the meatloaf on the foil over the rack.
Secure the lid, set the steam valve to ‘sealed’ and cook on manual for 25 minutes.
Once done, allow the pressure to drop naturally.
When the pressure pin has dropped, open the lid and remove the meatloaf. Slice it into 6 even pieces and set aside.
Add the 1/4 C. greek yogurt, 1/4 C. milk, and salt & pepper to taste to the potatoes in the instant pot. Beat/mash those potatoes to your liking.
Divide the potatoes and meatloaf evenly among plates and enjoy right away!
Nutritional Claims: Peanut Free • Tree Nut Free • Soy Free • Shellfish Free •Pork Free • Crustacean Free • Celery Free • Mustard Free • Sesame Free • Lupine Free • Mollusk Free •Alcohol Free • Sulphite Free