Chili Meat Loaf with Ratatouille Sauce
Chili Meat Loaf with Ratatouille Sauce
Photography by Matthew Kimura
This recipe makes 6 servings
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 |
- Portion size: 6
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.
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
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.
Source : Canadian Living Magazine: February 2003
