HFG meat loaf
- 750g lean beef mince
- 1 1/2 cups soft wholemeal breadcrumbs
- 1/2 cup rolled oats
- 1 onion, finely chopped
- 2 cloves garlic, crushed
- 1/2 cup chopped fresh parsley
- 1 1/2 cups grated vegetables (carrot, kumara, pumpkin, courgette, etc)
- 1 egg
- 1 teaspoon curry powder
- 2 teaspoons mixed herbs
- 1 teaspoon salt
Total fat 11.8g
Saturated fat 3.7g
Dietary fibre 3.1g
- Mix all ingredients together in a bowl. Press into a medium sized loaf tin (around 22cm). Cover with foil and cook at 190°C for 30 minutes.
- Remove foil and cook for a further 20-30 minutes or until juices run clear when tested with a skewer. Serve hot or cold.
While this recipe uses beef mince, meat loaf can be made from pork, chicken or lamb mince. Use herbs and flavours to complement the type of mince used and you will get a delicious end result. Try the following:
- Pork and apple loaf
Use pork instead of beef mince and use grated apple instead of the grated vegetables. For added interest, replace the parsley with 1/4 cup chopped fresh sage. Serve with hot apple sauce, mashed potato and steamed vegetables for a delicious warming winter meal.
- Lamb, pea and rosemary loaf
Use lamb instead of beef mince and add 2 tablespoons of finely chopped fresh rosemary instead of the curry powder. Substitute a cup of frozen minted peas for 1 cup of the grated vegetables. Serve with mint sauce.
- Chicken and vegetable terrine
Use chicken instead of beef mince and remove the grated vegetables, parsley and curry powder. Place 1/3 of the mixture in a layer in the bottom of the loaf tin. Add a layer of cooked carrots (cut in half lengthwise) and top with another 1/3 of the mixture. Add a layer of cooked zucchini (cut in half lengthwise) and top with remaining chicken mixture. Served hot or cold, this makes a colour and inviting loaf.
- Tomato and oat topping
The Edmonds cookbook recommends spreading the following topping on your meat loaf before cooking; 2 tablespoons rolled oats, 1 tablespoon brown sugar, 2 tablespoons tomato sauce and 1/4 cup chopped parlsey (mix together before spreading). If you like a thicker topping, double the quantities.
This makes a great lunch box item.
Hanu de Jong
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