Beef & Broccoli Meatloaf

This meatloaf recipe was our Father's Day dinner! It's easy to prepare, and I cheated a bit to make it even easier by buying shredded broccoli--which then become broccoli slaw as a side dish! You can use any grated veggies in this recipe (such as carrots, spinach, celery, onions, etc) by finely grating them in the food processor. You can also combine 450g of lean ground beef and 450g of lean ground pork if you like. Garlic mashed potatoes rounded out this meal as the other side.

Tip: Since you will be kneading this mixture with your hands, drizzle a little olive oil on your hands to prevent sticking.

Makes 10 slices

Ingredients

900g lean ground beef
1 cup grated broccoli
2 green onions, finely sliced
1 small can (168g) tomato paste
2 tbsp low sodium soy sauce
2 tbsp Dijon mustard
2 large eggs
2 tbsp dried oregano
1 tbsp onion powder
1 tbsp garlic powder
1 tsp ground coriander
Sea salt and black pepper, to taste
Canola spray, for greasing loaf pan
Optional: Sriracha sauce to drizzle on top after slicing

Directions

Preheat oven to 375°F.  Grease a loaf pan with canola spray.

In a large mixing bowl, combine all ingredients and knead with your hands until uniform. Transfer meat mixture to loaf pan and press down to level the top of the loaf.

Place loaf pan on top rack in oven, and on bottom rack, place a metal cookie sheet to catch any fat drippings. Bake for 60 minutes, then drain excess fat into a metal bowl (discard oil into a plastic freezer bag when cooled). Set oven to broil, and place the meatloaf under the broil for an additional 5 minutes to brown the top. Remove from oven and allow meatloaf to rest for 15 to 20 minutes before removing from loaf pan. Slice and serve.

Nutrition (per slice)

Calories 201
Fat 6.7g
Carbohydrates 4.4g
Fibre 1.1g
Sugars 2.4g
Protein 29.7g

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