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American meat loaf

Comfort food, and always popular; meat loaf with mashed potatoes and fresh vegetables.

For 4 to 5 servings:

• 1 packet (about 32g) onion soup mix
• 1/4 cup hot water
• 1/4 cup tomato or BBQ sauce
• 1 egg
• 450g minced beef or lamb
• 3/4 cup rolled oats

Optional topping:

• 1 Tbsp tomato paste
• 1 Tbsp water

Put the soup mix in a medium to large bowl. Add the hot water and stir with a fork to mix. Add the sauce and egg and mix again with the fork, then add the minced meat and the rolled oats.

Line a sponge roll or any other low-sided baking tray with a piece of baking paper or a non-stick liner.

Using damp hands, mix the minced meat as evenly as possible through the other ingredients, then form the mixture into an oval shape about 20cm long and place it on the prepared baking tray.

If desired, mix the tomato paste with the water and brush or rub this over the meat.

Bake uncovered at 180 degrees C for 1 hour if using fan-bake and for 1 1/4 hours without a fan. (If in doubt whether the loaf is cooked, bake for 10 minutes longer. When cut, there should be no pinkness in the centre).

To serve, cut in 8 or 10 thick slices and serve with gravy or tomato sauce, mashed potatoes, and half a plate of your favourite green vegetables and carrots.

Variations: For a moister loaf, mix a grated carrot or a grated zucchini into the uncooked loaf ingredients.

Approx nutritional analysis per serve of meatloaf, when serving 5
Energy 989 KJ, 235 kcals, Fat 9g, Carbohydrate 13g

From Alison Holsts Best Mince Recipes, Hyndman Publishing

Updated recipe section funded by the Diabetes Foundation.