Meatloaf
1 1/4 lbs. extra-lean ground beef (4% fat or less)
1 cup finely chopped green bell pepper
3/4 cup finely chopped onion
1/2 cup fat-free liquid egg substitute or egg whites
1/2 cup quick-cooking oats
1/4 cup ketchup
2 tsp. garlic powder
1/2 tsp. each salt and black pepper

Mashies

20 oz. (about 3 medium) white potatoes, peeled and cubed
2 1/2 tbsp. light sour cream
1 1/2 tbsp. light whipped butter or light buttery spread
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/4 tsp. salt
1/8 tsp. paprika
Optional seasoning: black pepper