The ever popular meat loaf gets a fibre boost from the addition of oats and bran. They make a pleasant change texturewise too.
450 g (1 lb) lean minced beef
30 g (1 oz) bran
90 g (3 oz) rolled oats
1 small onion, chopped
240 ml (8 fl oz) skimmed milk
1 tsp dried mixed herbs
1 tsp sea salt
30 g (1 oz) bran
90 g (3 oz) rolled oats
1 small onion, chopped
240 ml (8 fl oz) skimmed milk
1 tsp dried mixed herbs
1 tsp sea salt
Tomato Sauce
450 g (1 lb) canned tomatoes
3 tbsps tomato puree
1 clove garlic, crushed
1 onion, roughly chopped
1 green pepper, diced
1 tbsp cornflour
2 tbsps cold water
Sea salt and freshly ground black pepper
Raw cane sugar (optional)
3 tbsps tomato puree
1 clove garlic, crushed
1 onion, roughly chopped
1 green pepper, diced
1 tbsp cornflour
2 tbsps cold water
Sea salt and freshly ground black pepper
Raw cane sugar (optional)
accompaniments
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method
1. Mix together all the ingredients for the meat loaf and place the mixture in a loaf dish.
2. Smooth the top and cook for 15 minutes on HIGH. Leave to stand for 10 minutes before turning out.
3. To prepare the sauce, combine the tomatoes and their juice, the puree and garlic. Cook, uncovered, on HIGH for 8 minutes or until boiling.
4. Add the onion and green pepper and cook for 5 minutes on HIGH.
5. Combine cornflour with the water and stir into the sauce. Cook for 3 4 minutes on HIGH, or until thickened. Season with salt and pepper and add a pinch of sugar, if desired.
6. Pour the sauce over the meat loaf and reheat, if necessary, for 2 minutes on HIGH.
2. Smooth the top and cook for 15 minutes on HIGH. Leave to stand for 10 minutes before turning out.
3. To prepare the sauce, combine the tomatoes and their juice, the puree and garlic. Cook, uncovered, on HIGH for 8 minutes or until boiling.
4. Add the onion and green pepper and cook for 5 minutes on HIGH.
5. Combine cornflour with the water and stir into the sauce. Cook for 3 4 minutes on HIGH, or until thickened. Season with salt and pepper and add a pinch of sugar, if desired.
6. Pour the sauce over the meat loaf and reheat, if necessary, for 2 minutes on HIGH.
serving amount
serves 4
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