Italian meatloaf

Rating:

Average: 4 (1 vote)

Serves: 4
Time to make: 55 mins, prep 20 mins, cook 35 mins
Total cost: $12.68 / $3.17 per serve
(at time of publication)

Dairy free Diabetes friendly High fibre High iron High protein

Ingredients
Nutrition info.

Full ingredients list:

1 small onion, grated
500g lean beef mince
1 cup (90g) fresh wholegrain breadcrumbs
1 small carrot, peeled, grated
1 small zucchini, grated
2 tablespoons sun-dried tomato pesto
1 egg, lightly beaten
2 tablespoons chopped flat-leaf parsley
Mash
2 x 400g cans cannellini beans, rinsed, drained
1 large potato, peeled, boiled
1/2 cup skim milk
1 clove garlic, crushed
steamed vegetables, to serve

Nutritional information (per serve)

Kilojoules:

1,920kJ

Calories:

459cal

Protein:

42.8g

Total fat:

13.7g

Saturated fat:

4.4g

Carbohydrates:

35.9g

Sugars:

9.1g

Dietary fibre:

14.2g

Sodium:

572mg

Calcium:

168mg

Iron:

7.1mg

Instructions

Instructions and steps:

Step 1 Preheat oven to 180ºC. Line the base and sides of a medium loaf tin with baking paper, overhanging by 2cm on the two long sides.

Step 2 Place all meat loaf ingredients into a large bowl and season with pepper. Using clean hands, mix until well combined. Spoon into prepared loaf tin, pressing down firmly.

Step 3 Bake for 25 minutes, remove from oven and drain any excess fat from tin. Return to oven for a further 10 minutes, or until firm to the touch and meat loaf comes away from sides of tin.

Step 4 Meanwhile, place cannellini beans, potato and milk in a small saucepan over medium-low heat. Simmer for 5 minutes. Remove from heat and transfer mixture to a food processor. Add garlic and process until smooth. Set aside and keep warm.

Step 5 Remove meat loaf from oven and cool for several minutes before removing from tin (using paper ‘handles’). Cut into thick slices and serve with mash and steamed veg. Garnish with salad leaves, if desired.