Meal Details
1. Southwest meatloaf
560 cals, 67p, 13c, 26f (per meal)
1/2 cup, shredded (56g)
1 tsp (3g)
2 1/2 lbs (1134g)
4 slice (128g)
1/2 cup (120mL)
1 tsp (3g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
In a medium bowl, soak the bread in the water. Break it up with your hands until it becomes pasty.
3
Add beef, garlic powder, chili powder and some salt and pepper to the bowl. Mix gently until combined.
4
Form beef mixture into small loaves (use number of loaves listed in the recipe details).
5
Place meat loaves on a baking sheet. Bake until meat loaves are browned and cooked through, 15-18 minutes.
6
Carefully top the meat loaves with shredded cheese. Return sheet to the oven until cheese melts, 1-2 minutes more. Serve.
2. Olive oil drizzled broccoli
140 cals, 5p, 4c, 9f (per meal)
4 dash (0g)
4 dash (2g)
8 cup (728g)
2 2/3 tbsp (40mL)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
3. Buttery white rice
245 cals, 3p, 37c, 9f (per meal)
4 dash, ground (1g)
3 tbsp (43g)
1 tsp (6g)
2 cup(s) (474mL)
1 cup (185g)
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.