Tasty Meat Loaf

Difficulty | Serves 6 | Book 4

Tasty meat loaf recipe

⅓ cup brown rice
3 slices multigrain bread
⅓ cup skim milk
½ cup carrots grated
½ cup zucchini grated
½ cup capsicum finely diced
2 tablespoons oyster sauce
1 small onion finely diced
500g very lean beef mince
2 egg whites
½ teaspoon dried mixed herbs
1 sachet 98% fat free Cream of Mushroom Cup a Soup
2 teaspoons salt-reduced beef stock powder
cooking spray

Per serve
Kilojoules982 (cals 235)
GI RatingMedium


Preheat oven 180ºC fan forced.

  1. Follow cooking instructions on rice packet, rinse and drain well, leave to one side.
  2. Soak bread with milk in a small bowl, leave to one side.
  3. Place vegetables into a large mixing bowl, then add all remaining ingredients into bowl including cooked rice and bread, mix well.
  4. Use your hands to mix ingredients together until you get a good consistency with mixture.
  5. Press mixture into a large loaf tin that has been coated with cooking spray, flatten top. Bake 60 minutes.

Suitable to be frozen.

NOTE: An adapted version of this recipe is also in More Cooking for 1 or 2 people

Dietitian's tip

Adding rice, bread and vegetables to a meat loaf provides fibre and decreases the amount of meat in the recipe. This will decrease the total kilojoule intake making it suitable for overweight people with diabetes.

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