Healthy food doesn’t have to take a century to make. With a little prep and one humble muffin pan, you can make breakfast, lunch, and snack foods in a portable size that are easy to take with you anywhere.
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<h4 class="recipe-ingredients__title">Ingredients</h4>
<ul class="recipe-ingredients__list">
<li> meatloaf </li>
<li>1 1⁄2 lbs lean ground turkey</li>
<li>2 egg whites</li>
<li>1⁄2 cup Italian breadcrumbs</li>
<li>1⁄2 cup diced onion</li>
<li>1⁄2 cup diced green pepper</li>
<li>1⁄2 cup diced carrot</li>
<li>1⁄2 cup low-sugar tomato ketchup</li>
<li>1 tsp Dijon mustard</li>
<li>2 tsp minced garlic</li>
<li>1 tbsp Worcestershire sauce</li>
<li>1 tsp onion powder</li>
<li>1⁄2 tsp salt</li>
<li>1⁄2 tsp black pepper</li>
<li>1⁄4 cup low-sugar BBQ sauce</li>
<li>Mashed cauliflower: 1 medium head cauliflower</li>
<li>Mashed cauliflower: 1⁄4–1⁄2 cup water</li>
<li>Mashed cauliflower: 1⁄3 cup low-sodium chicken broth</li>
<li>Mashed cauliflower: 2 tbsp light sour cream</li>
<li>Mashed cauliflower: 1⁄2 tsp onion powder</li>
<li>Mashed cauliflower: 1⁄2 tsp garlic powder</li>
<li>Mashed cauliflower: Salt and pepper, to taste</li>
<li>Mashed cauliflower: Chopped parsley or chives for garnish</li>
</ul>
<h2 class="block-title"><span>Directions</span></h2>
<li>Preheat oven to 400°, and lightly coat a 12-cup muffin tin with non-stick cooking spray; set aside.</li>
<li>In a large bowl, mix all meatloaf ingredients except BBQ sauce with your hands. Once mixture is thoroughly combined, fill each cup with 2oz meatloaf mixture. Brush 2 Tbsp BBQ sauce onto the tops of each cup.</li>
<li>Lightly coat a piece of aluminum foil with cooking spray, and cover muffin tin. Bake cups for 15 minutes.</li>
<li>Once meatloaf cups are in oven, make cauliflower mash: Cut cauliflower head into small florets. Place florets in a microwave-safe bowl with water, cover with plastic wrap, and microwave for 3 to 5 minutes, or until fork-tender.</li>
<li>Place cauliflower in a food processor. Add broth, sour cream, and seasonings, and puree until creamy.</li>
<li>Remove meatloaf cups from oven, and remove foil cover; set aside.</li>
<li>Scoop mashed cauliflower into a piping bag, and then pipe onto each meatloaf cup.</li>
<li>Place meatloaf cups back into the oven, and bake uncovered for an additional 20 minutes or until internal temperature reaches 165°.</li>
<li>Garnish with parsley and/or chives, and drizzle 2 Tbsp BBQ sauce onto the tops. Serve hot along with extra mashed cauliflower.</li>
<h5 class="post-actions__title">Want a copy on the go?</h5>
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