In a medium bowl, mix together beef, egg, breadcrumbs, soup mix, mustard, and 1 tablespoon of the BBQ sauce. Shape meat mixture into a loaf and place in a lightly greased, microwave-safe casserole dish or loaf pan. Cover dish with a microwave-safe lid or plate and microwave on high 9 to 12 minutes, until the center reaches 160 F. Keep covered and set aside.
Meanwhile, in a microwave-safe mixing bowl, combine water, milk, and a ½ teaspoon of the garlic salt. Stir in potato flakes until just moistened and top with butter. Cover bowl with a microwave-safe plate and microwave 3½ minutes on high. Carefully remove from microwave and fluff potatoes with fork while mixing in the melted butter. Cover and set aside. Place broccoli stem-side down into a microwave-safe mixing bowl with 2 inches of water in the bottom. Microwave on high 6 to 8 minutes, until the thickest part is easily pierced with a fork. With tongs, transfer broccoli to a serving bowl and cut into pieces with a knife and fork.
Glaze meatloaf with remaining 2 tablespoons of BBQ sauce; cover and microwave on high for 2 minutes. Slice meatloaf. Sprinkle mashed potatoes and broccoli with remaining ½ teaspoon garlic salt; serve hot.
NOTES: Jazz up the vegetables with cheese sauce, gravy, or a drizzle of BBQ sauce. Use a towel or oven mitts — the dishes will be hot!
Per serving: 476 calories, 21 grams fat (9 grams saturated fat), 42 grams total carbohydrates, 140 milligrams cholesterol, 1,038 milligrams sodium, 6 grams fiber, 33 grams protein.
