Less mince for more meatloaf
This recipe doubles very nicely. If doubling use 1 ½ cups oat bran, not the full amount.
To cook meatloaf: pre-heat oven to 120 C.
1 Tin red speckled (sugar) beans, mashed
1 clove of garlic crushed or ½ tsp minced garlic (dried or bottled)
200gm lean mince
1 cup chopped onion
1 apple grated
1 cup oat bran
60 ml tomato sauce
1 tsp of dried mixed herbs
¼ tsp paprika
Roughly mash beans and combine the egg and tomato sauce together with the bean mash, then add the rest of the ingredients, except the mince, and mix well. Lastly add the mince and mix well.
Spoon the mixture into a medium loaf pan and bake for 1 hour at 180 C. Allow about 10 minutes standing time before slicing.
I serve this with either sweet potato mash or spaghetti (I mix whole wheat and durum wheat) and peas or beans.
You can make this into burger patties. Just flatten a handful of the mixture which should be about 1cm thick and approximately 8cm in diameter (across). Serve on a roll with salad.
For meat balls, divide the mixture and shape into balls, bake in the oven at 180 C for about 45 minutes to an hour. As there is no sauce they are a bit dry but are perfect to serve as a cocktail, part of a picnic or in a lunch box as finger food.
Including the spaghetti, the calorie count per serving, is 766 Calories. Since everything in this meal, except the tomato sauce is low GI, the meal falls into a low GI category, even if you make burgers and serve them on white rolls.