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Mini Meat Loaves
Meat loaves are a great way to pack in extra nutrients and taste great when served hot or cold. For dinner, serve alongside a leafy green salad and some potatoes or alternatively, let them cool and slice for a sandwich filling.
Prep: 30 mins
Cook: 40 mins
Serves 4
Good source of iron
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IngredientsBeef
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Method |
Nutrition Information Per Serving
Serving size: 310g| Energy kJ (kcal) | 1289 (308) |
| Protein (g) | 34.4 |
| Fat (g) | 11.1 |
| Saturated (g) | 3.4 |
| Carbohydrate (g) | 15.7 |
| Sugars (g) | 7.5 |
| Sodium (mg) | 321 |
| Iron (mg) | 7.4 |
| Zinc (mg) | 6.3 |
| Vitamin B12 (ug) | 2.2 |
| Vitamin D (ug) | NA |
| Selenium (ug) | 7.6 |
- Squeeze the spinach in your hands to remove extra moisture.
- Pan-fry a little of the beef mince mixture to check for seasoning before cooking.
- Meatloaf is great hot or cold. Cold meatloaf makes a great filling for sandwiches.
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Beef
Place the oil in a small frying pan and place over low heat. Add the onion and garlic and cook gently until the onion is soft, 5-7 minutes. Remove from the heat and allow to cool.Place the beef mince, breadcrumbs, eggs, Dijon mustard, Worcestershire sauce, nutmeg and parsley in a bowl and season. Add the cooled onion and garlic and mix well.
Mix through the wilted spinach. Divide the mixture between the dishes. Place a small fresh bay leaf on each.
Mix together the tomato juice, sugar and vinegar and pour over each mini meatloaf. Place dishes in a shallow baking tray and cover with a baking paper and foil lid, sealing well.
Place in the oven and bake for 25-30 minutes. Remove from the oven and remove the baking paper and foil lid, before returning to the oven for a further 15 minutes.
Remove from the oven and leave to sit for 10 minutes if serving hot, otherwise leave to cool before slicing.