Servings: 4 people
Carbohydrate Serves: 2.5 per person
(1 carbohydrate serve = 15 grams of total carbohydrate)
Yes, I too wondered why he called himself Meat Loaf, but now I know. Named after this dish, he too was giving, generous and full of goodness and warmth. He may have had a dark crusty side to him, but underneath he was tender and always made you want more. This gestational diabetes meat loaf is honestly Moorish (pun totally intended) thanks to a hint of Moroccan spice and the added sweetness of the currants. Warning: You will be tempted to eat it straight from the pan like I did. (Main carbohydrate ingredients are listed in bold.)
- 750g / 1 ½ pounds lean mince beef
- 90g / 1 cup /2 ¾ ounces breadcrumbs (if making fresh* use approximately 3 slices of bread and if using packet crumbs, be sure to check nutritional panel for carbohydrate info. You want to be adding around 45g of carbohydrate here.)
- 1 brown onion, finely chopped (or pack in the flavour and use 3 tablespoons of my Caramelised Onion)
- 1 large zucchini, grated
- 2 tablespoons fresh parsley, finely chopped
- 2 teaspoons ground cumin
- 2 tablespoons worcestershire sauce
- 2 tablespoons tomato paste
- 1 egg, beaten
- 5 tablespoons currants (60g / 2 ounces), soaked for 5 minutes in hot water, drained slightly before adding
- Cumin Carrots to serve
- Green vegetables, steamed or blanched, to serve
Basting sauce (Thoroughly combine the following ingredients and set aside ready for basting.)
- 1 tablespoon worcesterchire sauce
- 1 tablespoon tomato paste
- 1 teaspoon ground cumin
- ¼ cup of water
Preheat oven to 220ºC / 180ºC fan-forced / 400ºF .
Lightly oil a 9cm x 19cm (4″ x 8″) loaf pan or bread tin (if you don’t have one line a large roasting pan with baking paper) and set aside.
Combine all ingredients in a large bowl and mix thoroughly with your hands. Tip into prepared loaf pan or shape into a loaf and place on prepared roasting pan.
Bake for 45 minutes, basting (spoon over basting sauce) every 15 minutes.
(NB. If you are cooking this on a roasting pan, when you finally remove the meatloaf from the oven, drain away any excess juice into a bowl or gravy jug and serve with the meal.)
Remove from oven. Cut into thick slices and serve with Cumin Carrots and green vegetables.
* Making fresh breadcrumbs
Use lower GI bread such as wholegrain or wholemeal (stale bread can be used here). Thoroughly toast slices and allow to cool before tearing into chunks and feeding into kitchen whizz. Process to desired crumb size. A good idea is to made double and freeze half in a well-sealed plastic bag.