Name: Beef and Vegetable Meat Loaf
Prep time: 20 min
Cook time: 50 min
Total time: 70 min
Ingredients: 2 tsps mustard; 1 serving rolled oats; 1 large egg, lightly beaten; 1/4 tsp chili powder; 1/4 tsp pepper; 100 g extra lean ground beef; 1/3 cup chopped carrots; 1/2 cup pieces or slices mushrooms; 3 tbsps chopped onion; 3 tbsps parsley; 3 tbsps tomato paste; 1/3 cup chopped red pepper; 45 ml water

Ingredients

2 tsps mustard

1/2 cup rolled oats

1 large egg, lightly beaten

1/4 tsp chili powder

1/4 tsp pepper

100 g extra lean ground beef

1/3 cup carrots, chopped

1/2 cup mushrooms, sliced

3 tbsps onion, chopped

3 tbsps parsley

3 tbsps tomato paste

1/3 cup red pepper, chopped

45 ml water

Directions

1.	spray 9 x 5" loaf pan with non-stick cooking spray.
2.	In a large bowl combine beef, rolled oats, mushrooms, carrots, red pepper, onion and parsley. Mix well.
3.	In a second bowl stir together tomato paste, water, egg, mustard, pepper and chili powder.
4.	Lightly combine with meat mixture just until mixed.
5.	Turn into prepared pan. Bake in 190 °C oven for 50 minutes or until firm to the touch.
6.	Pour off any fat and let stand for 5 minutes. Cut into 5 slices.

Nutritional Summary

There are 123 calories in 1 serving of Beef and Vegetable Meat Loaf.

Calorie Breakdown: 36% fat, 35% carbs, 28% prot.

Nutrition Facts

Serving Size

per serve

Amount Per Serving

Calories

123

% Daily Values*

Total Fat

4.99g

6%

Saturated Fat

1.613g

8%

Trans Fat

0g

Polyunsaturated Fat

0.313g

Monounsaturated Fat

1.769g

Cholesterol

60mg

20%

Sodium

134mg

6%

Total Carbohydrate

10.97g

4%

Dietary Fiber

2.2g

8%

Sugars

2.53g

Protein

8.84g

Vitamin D

0mcg

1%

Calcium

23mg

2%

Iron

1.33mg

7%

Potassium

272mg

6%

Vitamin A

119mcg

13%

Vitamin C

25mg

28%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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