Meatloaf

Meatloaf

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.

6 servings
Preparation 20 min
Cooking 1 h

Standing 10 min

330 calories per serving 


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
2 tbsp Worcestershire sauce   30 mL
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
2 eggs size large    
750 g ground beef, extra-lean    
3/4 cup bread crumbs   100 g
1/4 cup milk, partly skimmed, 2%   65 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 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 Worcestershire sauce, vinegar, salt, pepper, and allspice. Finely chop the prunes and parsley. Add this mixture to the vegetables.
  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). 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

Nutrition Facts

per 1 serving (200g)

Amount

% DV*

* DV = Daily Value

Calories

330

Fat

13 g

20 %

Saturated 4.5 g
+ Trans 0.3 g

24 %

Cholesterol

135 mg

Sodium

610 mg

25 %

Carbohydrate

22 g

7 %

Fibre

3 g

10 %

Sugars

7 g

Protein

31 g

Vitamin A

25 %

Vitamin C

10 %

Calcium

8 %

Iron

30 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 1 serving
Grain Products: ½ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

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