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INGREDIENTS
| 2 tsp |
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10 mL |
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vegetable oil |
| 1 |
|
1 |
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onion, diced |
| 2 |
|
2 |
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garlic cloves, minced |
| 1 |
|
1 |
|
carrot, shredded |
| 2 |
|
2 |
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slices bread, finely chopped |
| 1 |
|
1 |
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egg |
| 1/2 cup |
|
125 mL |
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milk |
| 1 tbsp |
|
15 mL |
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EACH Dijon mustard and Worcestershire sauce |
| 1/2 tsp |
|
2 mL |
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salt |
| 1/4 tsp |
|
1 mL |
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pepper |
| 1 1/2 lb |
|
750 g |
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Extra Lean or Lean Ground Beef |
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Pepper Jelly Glaze (recipe follows) |
PREPARATION TIME: 15 minutes
COOKING TIME: 60 minutes
DIRECTIONS
1. Heat oil in skillet over medium-high heat. Cook onion, garlic and carrot, cooking 5 minutes until softened. Set aside.
2. Beat egg and milk together with a fork; blend in bread, mustard, Worcestershire, salt and pepper. Mix in ground beef and reserved onion, garlic and carrot. Pack into foil-lined 9 x 5-inch (2 L) loaf pan.
3. Top with 1/3 cup (75 mL) Pepper Jelly Glaze. Cook in 350°F (180°C) oven for 55-70 minutes until digital rapid-read thermometer inserted into centre of loaf reads 160°F (71°C). Using foil, lift meat loaf from pan, draining off any fat; tent with foil and let stand 10 minutes. Cut into slices and serve with remaining Pepper Jelly Glaze and mashed potatoes.
PEPPER JELLY GLAZE:
Combine 1/2 cup (125 mL) red pepper jelly, 1/4 cup (50 mL) apple sauce (optional), 2 tbsp (30 mL) ketchup and 1 tbsp (15 mL) Worcestershire sauce in microwave safe bowl. Microwave at HIGH (100%) power for 1-2 minutes until bubbling, stirring once.
Part of the Favourite Comfort Foods Recipe Collection
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NUMBER OF SERVINGS: 6 SERVINGS
NUTRITION INFORMATION PER SERVING
| 316 Calories |
|
10 g Fat |
| 27 g Protein |
|
29 g Carbohydrates |
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A good source of Iron (21 % RDI)
and an excellent source of Zinc (61 % RDI)
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TIP
Time Saver Strategies:
To save clean up time, place all the meat loaf ingredients together in a large sealable freezer bag; seal and mix by squishing the mixture around with your hands.
Cut the cooking time in half by making mini meat loaves. Divide ground beef mixture among 12 lightly greased muffin cups. Bake in 375°F (190°C) oven for 25-30 minutes until digital rapid-read thermometer inserted into centre of several meat loaves reads 160°F (71°C). For future quick individual meals, freeze mini meat loaves – just microwave heat and serve.
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