Bran and Oat Meat Loaf
Ingredients
- 1 lb lean minced beef
- 1 oz bran
- 3 oz rolled oats
- 1 small onion chopped
- 8 floz skimmed milk
- 1 tsp dried mixed herbs
- 1 tsp sea salt
tomato sauce
- 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
Instructions
- Mix together all the ingredients for the meat loaf and place the mixture in a loaf dish.
- Smooth the top and cook for 15 minutes on HIGH. Leave to stand for 10 minutes before turning out.
- To prepare the sauce, combine the tomatoes and their juice, the puree and garlic. Cook, uncovered, on HIGH for 8 minutes or until boiling.
- Add the onion and green pepper and cook for 5 minutes on HIGH.
- 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.
- Pour the sauce over the meat loaf and reheat, if necessary, for 2 minutes on HIGH.
Calories: 350 kcal
Carbohydrates: 40 g
Protein: 33 g
Fat: 8g
Saturated Fat: 3 g
Trans Fat: 1 g
Cholesterol: 71 mg
Sodium: 839 mg
Potassium: 1168 mg
Fiber: 9 g
Sugar: 12 g
Vitamin A: 547 IU
Vitamin C: 40 mg
Calcium: 162 mg
Iron: 7 mg