Meatloaf

4 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.

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Ingredients

??? onions ???
??? garlic, finely chopped ???
??? celery, finely chopped ???
??? carrots, finely chopped ???
??? canola oil ???
??? Tabasco sauce ???
??? apple cider vinegar ???
??? salt ???
??? ground pepper ???
??? allspice powder ???
??? pitted prunes, finely chopped ???
??? Italian parsley, fresh, finely chopped ???
??? mortadella sausage, or ham, finely chopped ???
??? eggs size large ???
??? ground beef, extra-lean ???
??? ground pork, lean ???
??? cornmeal (polenta) ???
??? soy beverage, unsweetened, fortified ???

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 (210 g)

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

Net Carbs

18 g

Protein

32 g

Vitamin A

27 %

Vitamin C

10 %

Calcium

5 %

Iron

24 %
More info

Claims

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

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
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

4 Reviews (4 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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