Chili Meat Loaf with Ratatouille Sauce
Lean ground beef is economical and easy to prepare. And, turned into meat loaf, it's so satisfying when paired with Ratatouille Sauce. Serve with Baked Potatoes with Tzatziki Topping and a salad of spinach tossed with a light vinaigrette.
Servings: 6
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 350 |
| pro | 26 g |
| total fat | 18 g |
| sat. fat | 6 g |
| carb | 22 g |
| fibre | 4 g |
| chol | 89 mg |
| sodium | 900 mg |
| % RDI: | - |
| calcium | 8% |
| iron | 29% |
| vit A | 13% |
| vit C | 58% |
| folate | 18% |
Suggested Recipes
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2 tsp (10 mL) canola oil
1 onion, chopped
2 cloves garlic, minced
1/2 tsp (2 mL) each salt and dried basil
1/4 tsp (1 mL) each dried thyme and pepper
1 egg
1/2 cup (125 mL) dry bread crumbs
1/3 cup (75 mL) chili sauce or salsa
2 tbsp (25 mL) chopped fresh parsley
1 tbsp (15 mL) dijon mustard
1-1/2 lb (750 g) lean ground beef
Ratatouille sauce
Preparation:
Brush oil over nonstick skillet; heat over medium heat. Add onion, garlic, salt, basil, thyme and pepper; cook, stirring occasionally, until onion is softened, about 5 minutes. Let cool. In bowl, beat egg; mix in bread crumbs, chili sauce, parsley, mustard and onion mixture. Mix in beef.
Pack into 8- x 4-inch (1.5 L) loaf pan. Bake in 350°F (180°C) oven until meat thermometer registers 170°F (75°C), about 1 hour. Let stand for 5 minutes; drain off fat. Serve with Ratatouille Sauce (see below).
Additional Information
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Ratatouille Sauce:
1 tbsp (15 mL) canola oil
1 onion, chopped
2 cloves garlic, minced
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) each dried thyme, basil, crumbled rosemary and pepper
1 small zucchini, chopped
2 cups (500 ml) chopped (unpeeled) eggplant
1/2 cup (125 mL) chopped sweet red pepper
1 can (19 oz/540 mL) tomatoes
1 tbsp (15 mL) wine vinegarIn saucepan, heat oil over medium heat; cook onion, garlic, salt, thyme, basil, rosemary and pepper, stirring occasionally, until onion is softened, about 3 minutes.
Add zucchini, eggplant and red pepper; cook, stirring often, until softened, about 10 minutes. Add tomatoes, breaking up with spoon. Add vinegar and bring to boil; reduce heat and simmer until thickened, about 10 minutes. (Make-ahead: Let cool for 30 minutes. Refrigerate, uncovered, in airtight container until cold. Cover and refrigerate for up to 2 days.)
Makes 4 cups (1 L).
Per 1 cup (250 mL): about 92 cal, 2 g pro, 4 g total fat (trace sat. fat), 14 g carb, 4 g fibre, 0 mg chol, 512 mg sodium. % RDI: 5% calcium, 10% iron, 16% vit A, 78% vit C, 11% folate.
Side Dish Savvy
Baked Potatoes with Tzatziki Topping: Make the most of having your oven on by baking potatoes at the same time. Choose long oval baking potatoes to ensure tender, fluffy results; the skin delivers the most fibre.Scrub 6 potatoes and prick several times. Place directly on rack and bake in 350°F (180°C) oven until tender, about 1 hour.
Meanwhile, stir together 1/2 cup (125 mL) plain low-fat yogurt; 1/2 cup (125 mL) grated (unpeeled) English cucumber; 1 clove garlic, minced; and 1/4 tsp (1 mL) dried mint. Cut potatoes open; fluff with fork. Top with tzatziki sauce.
Makes 6 servings.
Per serving: about 169 cal, 4 g pro, trace total fat (trace sat. fat), 38 g carb, 3 g fibre, 1 mg chol, 26 mg sodium. % RDI: 5% calcium, 14% iron, 1% vit A, 32% vit C, 9% folate.
Tags:
Source
Canadian Living Magazine: February 2003
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