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 25 min
Cooking 45 min

Standing 10 min

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


Ingredients

1/4 cup quinoa   45 g
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
10 drops Tabasco sauce   0.63 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    
2 tbsp milk, skimmed, 0%   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. Place the quinoa in a fine strainer and hold it under cold running water until the water runs clear, then drain well. To cook, use two parts liquid to one part quinoa. Combine the liquid and quinoa with salt to taste in a saucepan, bring to a boil, then reduce to a simmer. Cover and cook until the grains are translucent and the germ has spiralled out from each grain, about 15 minutes. Set aside.
  3. Meanwhile, 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.
  4. Take the pan off the heat, then add the Tabasco 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.
  5. In a large bowl, beat the eggs lightly, using a fork, then add the beef, cooked quinoa, 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.
  6. 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 (190g)

Amount

% DV*

* DV = Daily Value

Calories

270

Fat

12 g

19 %

Saturated 4 g
+ Trans 0.3 g

21 %

Cholesterol

110 mg

Sodium

340 mg

14 %

Carbohydrate

13 g

4 %

Fibre

2 g

8 %

Sugars

5 g

Protein

26 g

Vitamin A

20 %

Vitamin C

8 %

Calcium

4 %

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 :
Copper, Fibre, Folacin, Pantothenic Acid, Selenium, Vitamin B1, Vitamin D, Vitamin E
Good source of :
Iron, Magnesium, Manganese, Phosphorus, Potassium, Vitamin A, 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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