Lighter Blue-Plate Special (Everyday Food)

Eating right doesn’t have to mean giving up favorite foods. Some you’ll need to eat in moderation — creme brulee comes to mind — and some can be lightened. This full-meal recipe from the current issue of Martha Stewart’s Everyday Food magazine fits the latter category. You’ll get a plate filled with meatloaf, mashed potatoes and green beans that add up to less than 330 calories and 6 grams of fat.

The meatloaf is made with panko, the crunchy Japanese breadcrumbs that have moved from being a trendy specialty item to a supermarket staple. Check the ingredient list before you buy, because some brands contain trans fat. And if possible, reach for whole-wheat panko, which you’ll find in natural food stores and upscale markets. If you don’t have panko, I think you could substitute regular plain dry breadcrumbs. I’d cut the amount to 2 tablespoons, however, because a tablespoon of regular breadcrumbs weighs about twice as much as a tablespoon of panko. Or toast a piece of whole-wheat bread, cut off the crusts, and whirl the toast into crumbs in the food processor before you add the carrots, celery, onion and egg white.

LIGHTER BLUE-PLATE SPECIAL

Yield: 4 servings

2 small carrots, chopped
2 celery stalks, chopped
1/4 medium onion
1/4 cup panko (Japanese breadcrumbs)
1 large egg white
3/4 pound ground beef sirloin
Coarse salt
Ground black pepper
4 tablespoons homemade or store-bought barbecue sauce, divided
1 pound baking potatoes, peeled and sliced
3/4 cup low-fat buttermilk
1 pound green beans, stem ends removed
1 teaspoon olive oil

1. Preheat oven to 450 degrees. In a food processor, chop carrots, celery, onion and panko with egg white until smooth, about 1 minute. Transfer to a large bowl; mix in beef, 1 teaspoon salt and 1/4 teaspoon pepper.

2. On a foil-lined baking sheet, form meat mixture into a 6-inch-long loaf. Brush with 2 tablespoons barbecue sauce. Bake until an instant-read thermometer inserted in loaf registers 160 degrees, 25 to 40 minutes, brushing halfway through with remaining 2 tablespoons sauce.

3. Meanwhile, in a medium saucepan, cover potatoes with cold salted water by 1 inch. Bring to a boil; reduce to a simmer and cook until potatoes are easily pierced with a knife, 15 to 20 minutes. Drain; return to pan. Stir over medium heat until a starchy film forms on bottom of pan, about 1 minute. Remove from heat; mash with buttermilk until smooth. Season with salt and pepper. Keep warm.

4. While potatoes cook, set a steamer basket in a saucepan filled with 1 inch water; bring to a gentle boil. Add green beans; cover and cook until crisp-tender, 4 to 6 minutes. Transfer to a bowl; add oil, season with salt and pepper, and toss.

5. Serve meatloaf with mashed potatoes and green beans.

Per serving: 327 calories; 5.9g fat; 2.2g sat. fat; 24.7g protein; 45.2g carbs; 7g fiber.