Recipes // Main Dish Beef and Pork // Meat Loaf With Mashed Sweet Potatoes

Meat Loaf With Mashed Sweet Potatoes


By Rocco DiSpirito, Excerpted from the book COOK YOUR BUTT OFF! by Flavorworks Inc

Yield 1 main course

Prep time approximately 15 minutes

Processing time approximately 15 minutes

Calorie Burn 141

Calories 175.5

Net-Calories 34.5


  • 1 small sweet potato, peeled and grated on large holes of a box grater (about ³⁄₄ cups)
  • 2 tablespoons water
  • Kosher salt and freshly ground black pepper
  • ½ cup puffed brown rice
  • ¼ cup fat-free reduced-sodium chicken stock (such as Kitchen Basics)
  • 3 ounces 96% lean ground beef (such as Laura’s Lean)
  • 1½ teaspoons egg white powder (such as Deb El Just Whites)
  • 1 tablespoon no-sugar-added ketchup (such as AlternaSweets)


  1. Preheat the oven to 400°F.
  2. Place the grated sweet potatoes on a large microwave-safe plate and stir in the water. Season with salt and pepper, cover with waxed or parchment paper, and microwave on high until soft and fully cooked, about 5 minutes. Set aside.
  3. Meanwhile, combine the puffed brown rice, stock, beef, and egg white powder in a large bowl and using a heavy-duty whisk, beat the mixture together until you have one homogenous mass. Season with salt and pepper.
  4. Spoon the mixture into a small six-inch nonstick ovenproof skillet into a flat layer about 1 inch thick.
  5. Place the pan over medium-high heat and begin to cook while evenly spreading the ketchup over the top.
  6. Transfer the pan to the oven on the middle rack and bake until the meat loaf is cooked through, about5 minutes.
  7. Remove the meat loaf from the skillet, slice it, and place it on a plate. Spoon the sweet potatoes next to the slices and serve.
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