Really Great Tasting!
This is one of my favourites! This meatloaf goes with all kinds of meal plans. You can have it as a main meal or as a snack. I have used it as a bodybuilding meal but it can also be used as a healthy weight loss diet as well.
Note that it is high in protein and carbs, so, if you plan to use it as part of your weight loss diet, it is a good idea to make sure that the portion size is within your planned calorie intake. It is very easy to go overboard and eat more than you need because it can be very more-ish!
Things You’ll Need
500 g of lean steak mince
150 g of porridge oats
1 finely chopped onion
1 large egg
1 clove of garlic
1 tbsp. of tomato puree
1 chilli (optional)
Seasoning of your choice
I prefer a steak seasoning but beware of seasoning that come right off the shelves of grocery stores! A lot of them will be high in sugar and salt. Just be aware of the content that these contain before pouring them onto your food. There is no harm in using seasoning that is high in salt and sugar so long as you are aware and use them in moderation. To stay as clean as possible, use fresh Italian herbs. This also gives the meatloaf a great taste!
The first thing to do is to pre-heat your oven, so turn it on and set it at 180 degrees or whatever that represents on your own oven; and then grease the dish that you will be cooking in with a small amount of olive or vegetable oil.
Next, we need to chop the onion and garlic finely. I also like to grind the porridge oats. Of course, this is not necessary but I find that the meatloaf has a far better texture this way. To grind the oats, you can use a food processor or manually with just your hands. I have used both; using a food processor makes the job faster!
Put the mince beef into a large mixing bowl and break it up so that it is no longer in one large block. This will help to distribute all of the other ingredients evenly when you come to mixing.
Add the ground oats, chopped onion and garlic, tomato puree and seasoning. Also crack the egg into this mixing bowl.
Mix the content all together with your hands. It is better to mix this with your hands instead of a food processor because you can keep the mixture fairly coarse.
Once you are satisfied that the content is mixed thoroughly enough and there are no lumps of porridge oats or other ingredients clumped together, you can shape it up, ready for the oven. You should aim to make a big sausage shape, about 3 inches high and 4 inches wide. It doesn’t matter how long it is, as long as it fits into the dish that you plan to cook it in. Once you are happy with the shape, place it into the cooking dish.
Depending on your dietary needs, you can add a glaze to the uncooked meatloaf at this point. If you are watching your calorie intake, you could beat an egg and brush this onto the meatloaf. If you are not being as strict, you can use ketchup or any other sauce of this consistency. I know I keep going on about all of the extra calories, but, please, be aware of your ingredients, and you should use everything in moderation. It would be fairly easy to make this a very high-calorie dish with all of those extra bits and pieces added.
Whether you choose to glaze your meatloaf or not, it is now ready to go into the pre-heated oven. You should leave it cooking for around 30 minutes. Make sure that it is cooked thoroughly before serving. It is a good idea to cut it in half, just to check. Once cooked, you can slice and serve.
As I said at the beginning, this meal is fairly versatile. Remember that the meatloaf itself does have an uncertain amount of carbohydrates, so, if you are counting your calories and macro-nutrients, you may need to account for this. If you have no idea what I am talking about, please contact me.
This meatloaf goes great with:
Rice and stir fry vegetables
Rice and Salsa (Look out for this salsa recipe in a future post in Jim’s kitchen; it’s a great tasting low fat alternative for many sauces).
I hope that this article has been useful to you. Please, let me know if you run into any problems.
Good luck, and let me know how it turns out for you. Don’t forget that this meal can become more-ish, so don’t eat it all at once! 🙂