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Meatloaf

3 Reviews
100% would make this recipe again

The chopped prunes and sautéed vegetables add a slightly sweet taste, which is well balanced by the addition of vinegar. The final result is a flavourful, moist, and firm meatloaf with a yummy crust. Leftovers make very tasty sandwiches.

Preparation : 20 min Cooking : 1 h Standing : 10 min
380 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Kid-friendly
  • Diabetes-friendly

Ingredients

1/2 onions 100 g
2 cloves garlic, finely chopped
1 stalk celery, finely chopped 70 g
1 carrots, finely chopped 100 g
1 tbsp canola oil 15 mL
10 drops Tabasco sauce
1 tbsp apple cider vinegar 15 mL
1 tsp salt 5 g
1 tsp ground pepper 3 g
1/4 tsp allspice powder 1 g
15 pitted prunes, finely chopped 1/2 cup
1/4 cup Italian parsley, fresh, finely chopped 22 g
70 g mortadella sausage, finely chopped
2 eggs size large
500 g ground beef, extra-lean
260 g ground pork, lean
3/4 cup cornmeal (polenta) 100 g
1/4 cup soy beverage, unsweetened, fortified 65 mL

Before you start

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

Method

  1. Preheat the oven to 175°C/350°F. Lightly oil a baking dish or sheet.
  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 Tabasco sauce, vinegar, salt, pepper, and allspice. Finely chop the prunes, parsley, and mortadella (or ham). Add this mixture to the vegetables.
  4. In a large bowl, beat the eggs lightly, using a fork, then add the beef, pork, cornmeal, and soy 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). In the prepared dish, form the mixture into a loaf, about 14-15 cm wide.
  5. Cook in the middle of the oven 1 h to 1 h 15 min 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

per 1 Serving (210g)

Amount

% Daily Value

Calories

380

Fat

18 g

28 %

Saturated 6.2 g
+ Trans 0.3 g

32 %

Cholesterol

140 mg

Sodium

560 mg

23 %

Carbohydrate

22 g

7 %

Fibre

4 g

16 %

Sugars

5 g

Protein

32 g

Vitamin A

27 %

Vitamin C

10 %

Calcium

5 %

Iron

24 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 serving
Grain Products : ¾ serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ½ servings

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Fruits 0
Vegetables ½
Meat and Alternatives 3 ½
Fats 3

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Members' Reviews

3 Reviews (3 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Beef | Pork | Lunch box | Main courses/Entrées | High Vitamin D | High Iron | High Fibre | Diabetes-friendly | Bake