
- 0:20 Prep
- 0:55 Cook
- 4 Servings
- Capable cooks
Meatloaf is a great family dinner option not only because it incorporates so many vegetables, but it’s also filling and inexpensive.
Ingredients
- 4 slices white bread
- 2 1/2 tablespoons olive oil
- 4 green onions, thinly sliced
- 2 garlic cloves, finely chopped
- 750g pork and veal mince
- 1 egg
- 1 tablespoon Rosella green tomato chutney
- 1/3 cup pitted kalamata olives, thinly sliced
- 1/3 cup chopped fresh flat-leaf parsley leaves
- 1/4 cup finely grated parmesan
- baby rocket, to serve
Method
- Step 1Preheat oven to 180°C/160°C fan-forced. Grease a 7cm-deep, 11cm x 21cm loaf pan. Line with baking paper, extending paper 4cm from edge of pan on long sides.
- Step 2Place bread in a food processor. Process for 5 seconds or until coarse crumbs form. Transfer 2 cups breadcrumbs to a medium bowl. Set aside.
- Step 3Process remaining breadcrumbs until fine crumbs form. Place 3/4 cup fine breadcrumbs in a large bowl. Set aside. Add any remaining fine breadcrumbs to coarse breadcrumbs.
- Step 4Heat 2 teaspoons oil in a small frying pan over medium heat. Add onion and garlic. Cook, stirring often, for 2 to 3 minutes or until onion has softened.
- Step 5Add onion mixture, mince, egg, chutney, olives and half the parsley to fine breadcrumbs. Season with salt and pepper. Mix until well combined. Press into prepared pan. Smooth surface.
- Step 6Add parmesan and remaining oil and parsley to coarse breadcrumb mixture. Season with salt and pepper. Mix until well combined. Spread evenly over mince mixture, pressing to secure.
- Step 7Bake for 50 minutes or until golden and cooked through. Set aside 2 portions (see note). Serve with rocket.
- High protein
- Low carb
- Low sugar
Nutrition
2189 kj
Energy
27g
Fat Total
7g
Saturated Fat
2g
Fibre
50g
Protein
161mg
Cholesterol
523.27mg
Sodium
4g
Carbs (sugar)
19g
Carbs (total)
All nutrition values are per serve
Notes
To freeze: Cool meatloaf completely. Wrap in plastic wrap, then foil. Freeze for up to 1 month. Thaw in fridge overnight. Next day’s lunch: For lunch, cool completely. Serve between 2 slices of crusty bread with salad leaves and extra green tomato chutney.
- Author: Gemma Luongo
- Image credit: Chris L Jones
- Publication: Super Food Ideas
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