Recipe, photography and nutritional analysis by The Moodie Foodie
Okay, yes, meatloaf is a bit 1970s, but I still like it – a lot. It’s such an easy dish to make, and is always popular with the family. Oh, and if there are any leftovers (which I don’t think there will be), they are fan-meatloaf-tastic in a sandwich the next day. The secret to keeping this ’70s throwback healthy is to use extra lean mince and loads of vegetables. I’ve wrapped this one in lean ham, as it makes the most mouth-watering crispy top. And who could have meatloaf without a bit of garlic mash? I know I couldn’t. This lovely little dollop of potato-ey goodness is made with just a smidge of marg or butter so you will not regret it in the morning. Go on and make it tonight, you won’t be disappointed.
SERVES 4 PREPARATION 15 mins COOKING 1 hr
HALVE IT / DOUBLE IT / EAT IT TOMORROW / LOW IN KILOJOULES
- chef’s knife
- chopping board
- measuring cups
- garlic crusher
- measuring spoons
- loaf pan
- frying pan
- wooden spoon
- mixing bowl
- vegetable peeler
- potato masher
- cooking oil spray
- 100g lean ham, sliced into long strips
- 2 cups brown mushrooms, finely sliced
- 1 medium onion, chopped
- 2 celery stalks, chopped
- 1 garlic clove, crushed
- 500g extra lean beef mince
- 1 tbsp Worcestershire sauce
- 1-2 tsp Tabasco or hot sauce (optional)
- 1 tsp beef stock powder mixed with ¼ cup (60ml) water
- ½ cup chopped flat-leaf parsley
- 1 tsp chopped rosemary
- 2 tbsp plain flour
- steamed vegetables or salad, to serve
- 3 large potatoes
- ½ clove garlic, crushed
- ¼-½ cup (60-125ml) low-fat milk, warmed
- 2 tsp margarine or butter
- 1 tbsp chopped green onion (shallot) (optional)
- Preheat oven to 180C. Lightly spray a loaf pan with cooking oil and line with slices of ham, allowing them to overhang rim of pan so they can be folded back over meatloaf.
- Spray a frying pan with cooking oil and sauté mushroom, onion, celery and garlic until soft. Transfer mushroom mixture to a mixing bowl and add mince, Worcestershire sauce, Tabasco (if using), stock, herbs and flour. Mix well and transfer to loaf pan. Fold over ham to cover. Bake for 45 mins, until cooked through. Rest for 3-5 mins. (You will notice that there are gorgeous juices in the meatloaf pan. Don’t throw these away but rather use them for a lovely light gravy.)
- To make mash, peel and cube potatoes. Bring a saucepan of water to boil, add potato and boil for 8 mins or so, until cooked through. Drain and mash until smooth. Add garlic, warm milk, margarine and spring onion, if using. Season. Mix thoroughly and serve with meatloaf, along with your favourite green vegetables or salad.
Nutrition info (per serving):
1557 kilojoules, 12g total fat (5g sat fat).
For more recipes by The Moodie Foodie, click here.