Ingredients
- 60g (1/3 cup) burghul
- 185ml (3/4 cup) boiling water
- 500g lean beef mince
- 1 carrot, peeled, coarsely grated
- 2 eggs, lightly whisked
- 40g (1/4 cup) pitted kalamata olives in brine, drained, chopped
- 1/4 cup firmly packed coarsely chopped fresh continental parsley
- 1/2 teaspoon freshly ground black pepper
- 2 tablespoons tomato paste
- 1/2 teaspoon granulated sweetener (Hermesetas Gold brand)
- 300g green beans, topped
Method
- Step 1Preheat oven to 220°C. Place the burghul and 125ml (1/2 cup) of the boiling water in a large bowl. Set aside for 5 minutes to soak. Add the mince, carrot, egg, olives, parsley and pepper, and stir until well combined. Spoon meatloaf mixture into eight 250ml (1-cup) capacity mini loaf pans. Cover with foil and bake in preheated oven for 12 minutes or until cooked through.
- Step 2Meanwhile, combine the remaining water, tomato paste and sweetener in a bowl and set aside until required. Cook the beans in a saucepan of simmering salted water for 2 minutes or until bright green and tender crisp.
- Step 3Serve meatloaves with the beans and tomato sauce.
- High protein
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1363 kj
Energy
14g
Fat Total
5g
Saturated Fat
7g
Fibre
34g
Protein
186mg
Cholesterol
361.06mg
Sodium
3g
Carbs (sugar)
13g
Carbs (total)
All nutrition values are per serve
Notes
- Author: Jane Charlton
- Image credit: Ben Dearnley
- Publication: Australian Good Taste
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