Moroccan Inspired Meat Loaf
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.)
Ingredients
- 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.
Worcestershire sauce is a great secret ingredient. My mother used to use a lot and I have rediscovered. It works really well in meat loaf and the cumin. Good to see it featuring. Great recipe.
Hi K. Yes it’s been a major discovery for me. I previously only used it in Bloody Marys. How the times have changed!
why does meatloaf get such a bad rap? Until I made it it was in the category in my mind of unappetisng things american children in sitcoms hate eating (along with brussel sprouts)! I have made it a couple of times (and will definately try this delish looking version) and always enjoyed it very much. Same goes for brussel sprouts :)Thanks Lis x
Hi Daniella. Like you I’m a total convert now. I think that previously there was a tendency to overcook meat loaf so it came out dry and crumbly (‘ewwwww’). The great thing with this recipe is the grated veggies/ moist currants and basting help keep it tender and juicy. Despite trying many times to be one with the Brussel, I just can’t. If you have a good recipe, please let me know. They only one I’ve heard of (which is unmentionable here on GDRecipes) is the deep-friend Brussels at Sydney restaurant Porteno. But you didn’t hear that from me.
Hi I am loving your recipe ideas! This is my 3rd pregnancy and have had diabetes each time, after nearly 15 weeks of the Low GI diet I am getting very bored :( so I now have some lovely looking recipes to try!
Just wondering with this recipe, is a zucchini what us brits call a courgette or an aubergine? I can never remember :) Also, the breadcrumbs, are we talking white bread, anything containing white breadcrumbs gives me highs so how would wholemeal fair in this dish? Thanks x
So glad you’re enjoying the inspiration. Regarding the breadcrumbs. You really just need to find a brand of bread that has the lowest GI and total carbohydrate count. White would probably be higher than most wholegrain breads. Take a look at the nutritional panel on the packet. See what the ‘total carbohydrate’ listing is per serve or slice. Although the recipe asks for around 1 cup of crumbs, it’s more important you don’t overdo the carbs here. So work out what about 45 grams of carbs is in slices, then toast it and crumb it. Hope that helps. Lisa x
I think I forgot to mention that yes, a zucchini is a courgette. Also good for you for continuing to explore every GDM avenue – even on your 3rd time round. Does it get any easier?? Enjoy the recipes! Lisa x
What would a currant be referred to in the USA? I can’t find it in the local grocery store.
In Canada, currants are just currants. I get them dried at a local bulk food store along with all the other dried fruit. They look like miniature raisins. :) I’m assuming, based on the need to soak them, that the recipe refers to dried ones, not fresh.
Hi Robyn – that’s correct. We’re using dried ones here. I soak mine whenever I cook with them actually. It gets them all nice and re-plumped :) Lisa x
I made this when I found out I had pregnancy diabetes. It was hard making meals with a picky husband. He loved it. I like it so much better then others. It’s became a favorite meal