Chicago Sun-Times

Kids will love tasty air fryer meatloaf with barbecue sauce KASHA, BEAN AND CORN TACOS

AIR FRYER MEATLOAF WITH BARBECUE SAUCE

Makes: 4 servings

Preparatio­n time: 15 minutes

Cooking time: about 30 minutes; standing time: 6 to 8 minutes

INGREDIENT­S

1 pound lean ground beef

1/2 cup panko crumbs

1/4 cup minced onion

1 egg, lightly beaten

2 tablespoon­s minced parsley

3/4 cup mild barbecue sauce, divided 1 tablespoon Worcesters­hire sauce 1 clove garlic, minced

1 teaspoon paprika

1/2 teaspoon coarse salt

1/2 teaspoon pepper

Heat air fryer to 350 degrees. In a large bowl, combine beef, panko crumbs, onion, egg, parsley, 1/4 cup barbecue sauce, Worcesters­hire sauce, garlic, paprika, salt and pepper. Shape the mixture into a loaf and place on rack in air fryer. Air fry 20 minutes. Spoon remaining barbecue sauce over meatloaf; continue to cook 8 to 10 minutes or until internal temperatur­e reaches 165 degrees. Let meatloaf stand 6 to 8 minutes, slice and serve. (Recipe adapted from SwirlsOfFl­avor.com, Gwynn Galvin.)

Per serving: 275 calories, 25 grams protein, 6 grams fat (20% calories from fat), 2.3 grams saturated fat, 27 grams carbohydra­te, 62 milligrams cholestero­l, 671 milligrams sodium, 1 gram fiber.

Carb count: 2.

SQUASH-RICE CASSEROLE

Makes: 10 servings Preparatio­n time: 15 minutes Cooking time: about 30 minutes

INGREDIENT­S

1 medium onion, chopped

8 cups sliced zucchini squash (about 2 1/2 pounds)

2 cups cooked rice (cooked in unsalted chicken broth)

1 cup fat-free sour cream

1 cup shredded 50% reduced-fat sharp cheddar cheese

1/4 cup freshly grated Parmesan cheese, divided

1/4 cup Italian-seasoned breadcrumb­s 1 teaspoon coarse salt

1/2 teaspoon pepper

2 large eggs, lightly beaten

Microwave onion on high (100% power) for 3 minutes; drain. Add squash and microwave 10 to 12 minutes or until softened. Drain; partially mash with potato masher. Combine zucchini mixture, cooked rice, sour cream, cheddar cheese, 2 tablespoon­s Parmesan cheese, breadcrumb­s, salt, pepper and eggs in a large bowl; mix well. Spoon mixture into a 9-by-13-inch baking dish. Microwave on high for 10 to 12 minutes or until bubbly. Heat broiler. Sprinkle with remaining Parmesan cheese. Broil 1 to 3 minutes or until lightly browned.

Per serving: 151 calories, 9 grams protein, 4 grams fat (24% calories from fat), 1.9 grams saturated fat, 18 grams carbohydra­te, 46 milligrams cholestero­l, 405 milligrams sodium, 1 gram fiber.

Carb count: 1.

LINGUINE WITH MUSHROOMS

Makes: 4 servings

Preparatio­n time: 15 minutes Cooking time: about 25 minutes, plus linguine

INGREDIENT­S

8 ounces linguine

1 tablespoon olive oil

1 large onion, finely chopped

1 teaspoon minced garlic

1 (8-ounce) package sliced white mushrooms

1 (4-ounce) package assorted sliced mushrooms (gourmet blend)

1/2 cup cubed cooked ham (optional) 3/4 cup unsalted chicken broth 1/4 cup half-and-half

Coarse salt and pepper to taste

1 cup frozen petite green peas

Cook linguine according to directions, omitting oil. Meanwhile, in a large, nonstick skillet, heat oil on medium-high. Add onion and cook, stirring occasional­ly, 8 minutes or until softened and golden. Add garlic and cook 30 seconds, stirring constantly. Add mushrooms and cook, stirring occasional­ly, 10 minutes or until tender. Stir in ham (if desired), broth, half-and-half, salt and pepper; bring to a boil. Cook 3 minutes or until slightly thickened, stirring occasional­ly. Place peas in colander; drain linguine over peas. Return linguine and peas to pot; add mushroom sauce. Toss to coat. Serve immediatel­y.

Per serving: 329 calories, 13 grams protein, 6 grams fat (17% calories from fat), 1.7 grams saturated fat, 56 grams carbohydra­te, 5 milligrams cholestero­l, 79 milligrams sodium, 5 grams fiber.

Carb count: 4.

Go meatless: Cook and stir 1/2 cup whole kasha in a large, nonstick skillet on mediumhigh for 2 minutes or until hot and slightly toasted; spoon into a bowl. In same skillet, heat 1 tablespoon olive oil. Stir in 1 1/2 cups chopped onion and 1 cup chopped green bell pepper; cook and stir 5 minutes or until softened. Add 2 tablespoon­s chili powder and 1 tablespoon minced garlic; cook and stir 1 minute or until fragrant. Add reserved kasha and 2 cups boiling water. Simmer, covered, 7 minutes or until kasha is almost tender. Stir in 1 (15-ounce) can rinsed reduced-sodium pinto beans, 1 cup thawed frozen corn and 1 teaspoon coarse salt. Cook 3 more minutes or until kasha is tender. Spoon into 8 taco shells. Top with any shredded cheese, shredded lettuce, chopped tomatoes and reduced-fat sour cream.

TIP: Kasha is roasted buckwheat. Look for it with the grains or in the ethnic foods section. Kasha usually comes as whole or medium granulatio­n.

MOROCCAN BEEF KEBABS

In a large bowl, combine 2 tablespoon­s chopped cilantro, 2 tablespoon­s olive oil, 3 cloves minced garlic, 2 teaspoons cumin, 1 teaspoon paprika and 1/4 teaspoon cayenne pepper; mix well. Cut 1 1/4 pounds boneless beef top-sirloin steak, 1 medium onion and 1 medium green bell pepper into 1-inch pieces. Place marinade, meat and vegetables into a resealable plastic bag; turn to coat. Refrigerat­e 4 hours, turning once. Remove meat and vegetables from bag, discarding marinade. Alternatel­y thread meat and vegetables onto four 12-inch skewers. Broil 3 to 4 inches from heat for 8 to 10 minutes for medium-rare to medium doneness, turning once. Season with coarse salt to taste. Serve with couscous and a red-tipped lettuce salad. Add pita bread.