Mini beef and sage meatloaves with kumara mash
Individual mince beef meat loaves flavoured with sage, tomato and grated parsnip and drizzled with maple syrup and topped with kumara mash. Perfect food to feed the family
Serves: 6
Time to make: 55 mins
Hands-on time: 10 mins
Ingredients
- spray oil
- 1 cup wholemeal fresh breadcrumbs
- 6 tablespoons skim milk
- 1 tablespoon oil
- 1 onion, finely chopped
- 2 cloves garlic, finely chopped
- 1 teaspoon dried sage or 8 fresh sage leaves, roughly chopped
- 600g beef mince
- ¹/³ cup tomato paste
- 2 teaspoons mustard
- 1 egg
- 1 cup grated parsnip
- ¼ teaspoon salt
- ground black pepper, to taste
- 4 cups steamed or boiled Brussels sprouts or broccoli florets, to serve
- Topping
- 2 tablespoons maple syrup
- 4 cups mashed kumara
- 3 tablespoons chopped fresh parsley
Instructions
1 Preheat oven to 180°C. Spray 6 mini loaf pans or bun pans with oil. In a bowl, place breadcrumbs, pour over milk and leave to soak.
2 In a pan, heat oil over medium. Add onion, garlic and sage and cook until softened.
3 In a bowl, place remaining loaf ingredients and mix together. Stir in soaked crumbs and onion mixture. Spoon into the prepared pans, level surface and bake for 20 minutes until firm and browned. Leave for 5 minutes before turning out.
4 Brush meatloaves with maple syrup and top with the kumara mash. Garnish with parsley and freshly ground black pepper. Serve the meatloaves with the sprouts.
Variations
Make it gluten free: Use gluten-free breadcrumbs and check tomato paste and mustard are gluten free.
HFG tip
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.
Nutrition Info (per serve)
-
Calories 453cal
-
Kilojoules 1900kJ
-
Protein 31g
-
Total fat 10g
-
–Saturated fat 3g
-
Carbohydrates 55g
-
–Sugars 22g
-
Dietary fibre 10g
-
Sodium 340mg
-
Calcium 110mg
-
Iron 4.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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