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Meatloaf served with potatoes and vegetables

Preparation: 5 mins

Cooking: 40 mins

Serves 4, costs under £5.00

Ingredients

  • 1 Pack Lean Minced Beef (500g) (lean)
  • 1 Cup Wholemeal Breadcrumbs (100g)
  • 1 Onion (60g)
  • 3 Carrots (240g)
  • 2 Tablespoons Ketchup (30g)
  • 2 Tablespoons Chopped Parsley (6g)
  • 1 Egg (0)
  • 2 Tablespoons Barbecue Sauce (30g)
  • 5 Potatoes (1kg)
  • 1 Pack Green Beans (225g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

1. Preheat the oven to 180°C / 160°C fan oven / 325°F / gas mark 4. Line a baking tray with greaseproof/ baking paper.

2. Peel onion and one of the carrots then grate. Peel potatoes and cut into approximately 2.5cm chunks. Peel and slice the other carrots then finely chop parsley.

3. Place the mince into  a large bowl, add grated onions, grated carrot, breadcrumbs (see notes how to make fresh breadcrumbs), tomato ketchup, parsley and egg. Mix well using hands and add black pepper if desired.

4. Shape mixture into an approximately 10cmx18cm rectangle on the baking tray. Bake in oven for 25-30 minutes.

5. Meanwhile place the potatoes in a large pan and cover with boiling water. Bring the water back to the boil then reduce the heat and simmer for approximately 20 minutes.  

6. Place the sliced carrots and green beans into another pan, cover with boiling water and bring to the boil then reduce heat and simmer for approximately 10 minutes. 

7. Remove meatloaf from the overn and drain any excess fat. Spread the barbecue sauce over the top of the meatloaf and return to the oven for 5- minutes. Remove from oven and stand for 5 minutes before slicing.

8. Check the potatoes and vegetables are cooked through using a fork then drain and serve with the meatloaf.

Nutritional Information


Per 100g
Per 496g serving (% ref. intake)

Energy Kcals
109.00
540.00 (27.00%)
Energy Kj
458.00
2271.00 (27.00%)
Protein
7.70g
38.20g
Total Fat
3.00g
14.90g (21.00%)
Saturated Fat
1.20g
6.00g (30.00%)
Carbohydrates
13.60g
67.50g
Total Sugars
2.20g
10.90g (12.00%)
NSP Fibre
1.30g
6.40g
Sodium
117.00g
580.00g
Salt
0.30g
1.50g (26.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.