Italian meat loaf
Time to make: 1 hr 10 mins
( Hands-on time: 10 mins )
Total cost: $ 12.48 / $ 2.08 per serve
(at time of publication)
- 450g lean beef mince
- 1/2 cup fresh wholegrain breadcrumbs
- 1/2 cup rolled oats
- 1 egg, lightly beaten
- 1 courgette, grated
- 2 carrots, grated
- 2 spring onions, finely chopped
- 1 clove garlic, finely chopped
- 1 teaspoon tomato paste
- 1 tablespoon chopped fresh rosemary
- 1 tablespoon chopped fresh basil
- freshly ground black pepper, to taste
- 1/4 cup red wine
- 400g can cherry tomatoes, drained
- 2 tablespoons balsamic vinegar
Total fat 6g
Saturated fat 2g
Dietary fibre 3g
1 Preheat oven to 180°C. Use your hands to mix all ingredients — except half the cherry tomatoes — together well in a large bowl. Line a loaf tin with greaseproof paper and press mixture into tin. Smooth the top evenly.
2 Arrange the remaining cherry tomatoes on top of the meat loaf.
3 Place in oven and cook for 50 minutes-1 hour or until juices run clear. (If you have a meat thermometer, check the internal temperature of your meat loaf has reached a temperature of 74°C for at least 15 seconds.) If tomatoes are browning too quickly, cover with tinfoil.
4 Ten minutes before the end of cooking, drizzle balsamic vinegar over tomatoes. Remove meat loaf from oven and to serve, garnish with fresh basil, rosemary or parsley if you prefer.
Make it a meal
Make this meat loaf a complete meal by serving with at least 2 cups salad or 1 1/2 cups cooked vegetables, and some potatoes, rice or pasta. A classic meal combination is meat loaf served with mashed potatoes, a little gravy or chutney and some steamed green veges.
Hanu de Jong
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