As an introduction to this video I want to
remind you Always follow sanitary guidelines while preparing food. Washing hands, avoiding
cross contamination from raw meats and fresh foods by using separate cutting boards and always keep a clean and sanitized work area. Some of these recipes include cooking meat.
It is best to use a food thermometer to check the internal temperature of meat for doneness. Remember to watch your food portions and while shopping for food and ingredients, remember to read the food labels. That is especially helpful for diabetics watching their carbohydrates, proteins,
fats and sodium. All of the food I am preparing in this video is available in the Dining with
Diabetes curriculum. And the recipe is included on the video. And finally, always remember
to follow your healthcare providers instructions concerning your specific dietary diabetic
needs. Welcome to Dining with Diabetes. My name is Don Zimmer, with the MSU extension office from Michigan State University. Today we’re going to be making mini meatloafs uh potato salad served with a seasoned green bean and red pepper And the reason we make a mini meatloaf
is for portion control. We’re just going to mix everything together in one pan, which is going to be very easy. Start with our meat. We have some quick oats. We need a little
bit of onion with this. Quick cut to peel those off. Of course in our book it calls
for minced onion. And of course as we know minced is as small as we can make it. I like to tell people cut until you get tired
and then you’ll have your mince. We’re looking for about a 1/3 cup and I have that here. We’re going to measure it when we’re done. So we’re pretty close there to 1/3 cup. And that’s going to go right in. We need a little more binder with that.
We’re going to use a little bread crumb. Try to look at your bread crumbs again. Try to find one with no sodium if you can. 3/4 cups of evaporated skim milk.
And so the beauty of this is, so this has zero fat, zero cholesterol. Once
again we’re watching our nutrition in this. And 3/4 cups. What do we have next? So just some, an egg. I always like to crack it in the bowl first. Sometimes you get some
shells. Tablespoon of chili powder. And it may look like a lot,
right this large table spoon but We need a little flavor in there if
we’re going to cut out our salt. 1/4 teaspoon garlic. 1/8 teaspoon salt. And you can measure that.
That’s more of a big pinch; 1/8 teaspoon. 1/8 teaspoon black pepper So the best way to mix this of course
is with your hands if you have some handy dandy kitchen gloves. Get right into that bowl. And then we’re going to bake that in our mini muffin tin. Once again the reason for that is
so we can watch our portion control. We’re going to know exactly what we’re eating
and our size. A lot of the whole meatloafs, you make them in a big loaf, sometimes you
cut a thick piece or a skinny piece. This way, you’re going to know exactly how big
your portion is going to be. Today our number of servings is going to be six. So of course a typical muffin pan comes in twelve. And we’re just going to portion out six and try
to space them out so that they’re going to cook more evenly in the oven. And as I didn’t mention yet, so
our oven is going to be set at 375 and they’re going to bake 25 minutes. Since you have your hand dirty already
go ahead and start just portioning them up. Sometimes I’ll split the bowl in half. Try to get three and three from each one. It’s a good way to start. Keeps you from having to go back
the second time and adding more. And a lot of times the old recipes of meatloaf had
the ketchup drizzled on the top for a little flavoring
and coloring. Today we’re going to use a little barbecue sauce on each one. We’re just going to give it a little color on top. It’s about half tablespoon per. Alright. We’ll see how those come out. So today with our carbohydrate choice we’re going
to try to do a more nutritious carbohydrate by adding the sweet potato. So we’re going to start with about 1 cup of each of these. And they’re going to need a quick peel. And you’ll notice in the recipe it calls for
a chop. And so a chop typically just means random sizes. I’m going to try to make them more
of a diced, little bit larger. I like to think of it about the size of a finger
when you’re doing your potato salad. And the one thing between the sweet
potatoes and the white potatoes once again of course the sweet potato has more nutrients. They also cook slower.
So when we cook our potatoes today we’re going to start with our white potatoes first and give them a little head start. And as our recipe suggests, it says put
the white potatoes in a sauce pan. Give them about a five minute head start
on the red potato, on the sweet potato If you do use sweet potatoes or white
potatoes for some other dishes, if you can leave the skins on, that’s going to increase your fiber. Which is always beneficial as
a nutrient. But with our potato salad we don’ t want
that tough skin in with our dressing. It’ll make it a little tougher to um, enjoy in the mouth. So we can wait on that a little bit
until our white potatoes start to boil. And let’s see what else we have in our ingredients. Some garlic. And a nice trick for mincing the garlic, if you just lay it flat and sort
of mash it gently with your knife, it ought to squeeze out of that skin pretty easy. Because you’ll find that garlic happens to be a bit sticky and likes to hold onto that skin. And don’t be afraid if you like garlic it calls for half of a clove, but this is a pretty
small one. Let’s just put the whole thing in. And once again this is going to be minced.
So we’re going to chop as I said until you get tired. Some celery. And the beauty of the celery is
there’s nearly no calories in it. It’s very healthy for you. High in fiber. We need a quarter cup of onion, diced again. We can use up the rest of this onion we started
from our meatloaf. And then we’re pretty good. Next we have to make our dressing. For our dressing today we’re going
to of course try to be healthier. So we’re going to use a non fat yogurt.
The Greek thickens it a bit, gives you a little more texture. We’re going to
use a little bit of mayonnaise with it also. And some mustard. 2 tablespoons of light
mayonnaise. And sometimes it helps when you’re
measuring a thick food to have a little pusher to get it out of there 2 tablespoons of plain fat free yogurt again. One and a half teaspoons
mustard. So then again we can kind of eye-ball it on our measure If we use our spoon to scoop it out of there. Now we’re going to look for a little bit of lemon juice. And so of course it’s easy with a nice juicer
like this. It’ll catch all our seeds and our pulp. See our potatoes are starting to boil here. After I get this lemon juice measured
in we’ll put our sweet potato in. Once again one and a half teaspoons of lemon juice. So like I said now that our
white potatoes have started to boil, we’ll put our sweet potatoes in. We’ll give
them another five minutes to finish. You can always check them with a fork for tenderness. And then in the mean time we’re
going to stir our dressing and then when our potatoes are
tender we’re going to give them a quick rinse in some cold water to stop those from cooking. Mix them with our onion and
celery and garlic and dress it. The cooling of the potatoes
actually stops the cooking. And so that’s our benefit there. And make sure you can drain off as much
of that water from the potatoes as you can We don’t want a weepy salad. So we’re going to put our potatoes in. We have our celery, onion, and garlic. And of course
our dressing is going to go in there. And a quick mix, just to coat. Sometimes I like to add a bit of color,
we have some fresh parsley here. A quick chop and our book suggests for a
little bit of texture and crunch we have some chopping peanuts and so those
can get sprinkled right on. And we’re just about to our 25 minutes on our meatloaves.
In the meantime we have a plate ready as I said we wanted to compliment our protein with
our salad. So we made some green beans on the side with a little sweet pepper. What’s
our portion size here? I think it’s about a half cup. We have a bit of starch. We have our
vegetables. And our mini meatloaves. So we’re going to check with our insta-read thermometer, make sure we get to 160 degrees because of the ground meat. And here we are. 160. Coming up now, yep 160 degrees. 162. Once again the beauty of the mini meatloaf is we can control our portion. And so instead of trying to decide how big a slice we need, we get one out and our portion is measured. Our nutrition is measured. And we can enjoy it. Thank you for joining us for this Dining with Diabetes
session. Hopefully you will join us again next time In the meantime, enjoy cooking
and eat nutritiously.