Super Food Ideas - - WEEK 3 -


700g pork and veal mince 1 egg, lightly beaten 1 cup fresh bread­crumbs 1 brown onion, finely chopped 1 red cap­sicum, finely chopped ¹⁄³ cup finely chopped fresh basil leaves, plus ex­tra leaves, to serve 400g can diced toma­toes 250g mini roma toma­toes, halved 1 gar­lic clove, crushed 750g chat pota­toes, chopped 2 ta­ble­spoons ex­tra vir­gin olive oil 1 ta­ble­spoon chopped fresh flat-leaf pars­ley leaves 2 ta­ble­spoons grated parme­san 200g green beans, steamed, to serve

1 Pre­heat oven to 200°C/180°C fan-forced. Grease a large roast­ing pan. 2 Com­bine mince, egg, bread­crumbs and half the onion, cap­sicum and basil in a bowl. Sea­son. Trans­fer to pre­pared pan. Shape firmly into a 12cm x 22cm loaf. 3 Com­bine toma­toes, gar­lic and re­main­ing onion, cap­sicum and basil in a bowl. Sea­son with salt and pep­per. Spoon over and around meat­loaf. Bake for 1 hour 15 min­utes or un­til meat­loaf is cooked through. 4 Mean­while, place potato in a saucepan. Cover with cold wa­ter. Bring to the boil. Boil for 10 to 15 min­utes or un­til ten­der. Drain. Cool for 10 min­utes. Toss with oil and pars­ley. 5 Slice meat­loaf. Sprin­kle with ex­tra basil and parme­san. Serve with potato and beans. NU­TRI­TION: (per serve) 2919kj; 24.9g fat; 7.3g sat fat; 53.4g pro­tein; 58.5g carbs; 10.7g fi­bre; 154mg chol; 554mg sodium.

Newspapers in English

Newspapers from Australia

© PressReader. All rights reserved.