Tested till perfect Chili Meat Loaf with Ratatouille Sauce
Chili Meat Loaf with Ratatouille Sauce
Photography by Matthew Kimura

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.

By The Canadian Living Test Kitchen

Source: Canadian Living Magazine: February 2003

Recipe4 out of 5 based on 3 ratings.
  • rating starrating starrating starrating starrating star
  • Portion size 6

Ingredients

    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
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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 :

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 vinegar

In 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.

Nutritional Information Per serving: about

cal 350 pro 26g total fat 18g sat. fat 6g
carb 22g fibre 4g chol 89mg sodium 900mg

% RDI:

calcium 8 iron 29 vit A 13 vit C 58
folate 18
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