Basic meat-loaf

Serves: 6 (makes 1 meat loaf)

Time to make: 1 hr 10 mins

Hands-on time: 10 mins

Ingredients

More weights & measures

450g lean beef mince

½ cup fresh wholegrain breadcrumbs

½ cup rolled oatsoatmeal uncookedX

1 egg, lightly beaten

1 courgettezucchiniX, grated

2 carrots, grated

2 spring onions, finely chopped

1 clove garlic, finely chopped

1 tablespoon fresh parsley, chopped

1 teaspoon salt-reduced soy sauce

freshly ground black pepper, to taste

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Instructions

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1 Preheat oven to 180°C. Use your hands to mix all ingredients together well in a large bowl. Line a loaf tin with greaseproof paper and press mixture into tin. Smooth the top evenly.

2 Place in oven and cook for 50 minutes to 1 hour or until juices run clear. (If you have a meat thermometer, check the internal temperature of your meat loaf has reached a temperature of 74°C for at least 15 seconds.) Serve.

HFG tip

Make it a meal

Make this meat loaf a complete meal by serving with at least 2 cups salad or 1 1/2 cups cooked vegetables, and some potatoes, rice or pasta. A classic meal combination is meat loaf served with mashed potatoes, a little gravy or chutney and some steamed green veges.

Nutrition Info (per serve)

Calories 182 cal

Kilojoules 760 kJ

Protein 21 g

Total fat 6 g

Saturated fat 2 g

Carbohydrates 10 g

Sugar 2 g

Dietary fibre 2 g

Sodium 130 mg

Calcium 40 mg

Iron 3.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.