Meatloaf for Singles

2 Reviews
100% would make this recipe again

This very flavourful, moist, and firm meatloaf, is made in a small quantity, ideal for single cooks.

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Preparation : 25 min Cooking : 45 min Standing : 10 min Cooking Dish : 30 x 11 x 7 cm baking pan
270 calories/serving

Ingredients

1/4 cup quinoa 45 g
1/2 onions 100 g
1 clove garlic, finely chopped
1/2 stalk celery, finely chopped 35 g
1/2 carrots, finely chopped 50 g
1/2 tbsp canola oil 8 mL
10 drops Tabasco sauce 0.63 mL
1/2 tbsp apple cider vinegar 8 mL
1/2 tsp salt
1/2 tsp ground pepper 2 g
1/8 tsp allspice powder 0.4 g
7 pitted prunes, finely chopped 4 tbsp
1 tbsp Parsley and Garlic Base 15 mL
1 eggs size large
460 g ground beef, extra-lean
2 tbsp soy beverage, unsweetened, fortified 30 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 30 x 11 x 7 cm baking pan.
  2. Place the quinoa in a fine strainer and hold it under cold running water until the water runs clear, then drain well. To cook, use two parts liquid to one part quinoa. Combine the liquid and quinoa with salt to taste in a saucepan, bring to a boil, then reduce to a simmer. Cover and cook until the grains are translucent and the germ has spiralled out from each grain, about 15 minutes. Set aside.
  3. Meanwhile, 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.
  4. Take the pan off the heat, then add the Tabasco sauce, vinegar, salt, pepper, and allspice. Finely chop the prunes then add them to the pan. Stir in the Parsley and Garlic base then mix well.
  5. In a large bowl, beat the eggs lightly, using a fork, then add the beef, cooked quinoa, 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). Put the preparation into the oiled baking pan.
  6. Cook in the middle of the oven 40 min to 1 h 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 (190 g)

Amount

% Daily Value

Calories

270

Fat

12 g

19 %

Saturated 3.9 g
+ Trans 0.3 g

21 %

Cholesterol

110 mg

Sodium

340 mg

14 %

Carbohydrate

13 g

4 %

Fibre

2 g

8 %

Sugars

4 g

Net Carbs

11 g

Protein

26 g

Vitamin A

18 %

Vitamin C

7 %

Calcium

4 %

Iron

24 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Niacin, Vitamin B12, Vitamin K, Zinc
Good source of  :
Iron, Magnesium, Manganese, Phosphorus, Potassium, Vitamin A, Vitamin B2, Vitamin B6
Source of  :
Copper, Fibre, Folacin, Pantothenic Acid, Selenium, Vitamin B1, Vitamin D, 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
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (2 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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