Meatloaf for Singles

Meatloaf for Singles

This very flavourful, moist, and firm meatloaf, is made in a small quantity, ideal for single cooks.

4 servings
Preparation 20 min
Cooking 45 min

Standing 10 min

290 calories per serving 
Cooking dish: 30 x 11 x 7 cm baking pan


Ingredients

1/2 onions   100 g
1 clove garlic, finely chopped    
1/2 stalk celery, finely chopped   35 g
1/2 carrots, finely chopped   50 g
1/2 tbsp canola oil   8 mL
1 tbsp Worcestershire sauce   15 mL
1/2 tbsp apple cider vinegar   8 mL
1/2 tsp salt   3 g
1/2 tsp ground pepper   2 g
1/8 tsp allspice powder   0.4 g
7 pitted prunes, finely chopped   4 tbsp
1 tbsp Parsley and Garlic Base (Recipe)   15 mL
1 eggs size large    
460 g ground beef, extra-lean    
1/3 cup bread crumbs   45 g
2 tbsp milk, partly skimmed, 2%   30 mL

Before you start

A food processor would make things easier to chop the vegetables and prunes.

Method

  1. Preheat the oven to 175°C/350°F. Lightly oil a 30 x 11 x 7 cm baking pan.
  2. Prepare the vegetables: Finely chop the onion, garlic, carrot, and celery. Heat the oil in a pan over medium heat, then add the vegetables and sauté 5 min, with occasional stirring. Add a little salt, cover, then lower the heat. Cook 5 min.
  3. Take the pan off the heat, then add the Worcestershire sauce, vinegar, salt, pepper, and allspice. Finely chop the prunes then add them to the pan. Stir in the Parsley and Garlic base then mix well.
  4. In a large bowl, beat the eggs lightly, using a fork, then add the beef, bread crumbs, and milk. Mix well, then incorporate the vegetable mixture. Using your hands, blend the mixture together until it is just combined well (do not over-mix). Put the preparation into the oiled baking pan.
  5. Cook in the middle of the oven 40 min to 1 h until a thermometer inserted into the centre of the meatloaf registers 68°C/155°F. Let the meatloaf stand 5-10 min before slicing and serving.

Nutrition Facts Table

Nutrition Facts

per 1 serving (170g)

Amount

% DV*

* DV = Daily Value

Calories

290

Fat

12 g

19 %

Saturated 4 g
+ Trans 0.3 g

21 %

Cholesterol

110 mg

Sodium

460 mg

19 %

Carbohydrate

16 g

5 %

Fibre

2 g

8 %

Sugars

6 g

Protein

27 g

Vitamin A

20 %

Vitamin C

8 %

Calcium

6 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ¾ serving
Grain Products: ½ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Added Sugar
Source of :
Calcium, Copper, Magnesium, Manganese, Pantothenic Acid, Selenium, Vitamin D, Vitamin E
Good source of :
Folacin, Iron, Phosphorus, Potassium, Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6
Excellent source of :
Niacin, Vitamin B12, Vitamin K, Zinc

More info


This recipe is in the following categories: Beef | Lunch box | Main courses/Entrées | Diabetes-friendly | Halal | High Iron | Bake

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