Wednesday, June 6, 2012

Diabetic Meat Loaf

Diabetic Meat Loaf 
Another recipe ive made for friends who dont have diabetes and who have loved it, im a lover of spinach so this is perfect for me
  • 250grams. lean ground beef
  • 1/2 large onion, finely chopped
  • 3 garlic cloves, finely chopped
  • 1 tsp. olive oil
  • 3 cups chopped spinach, ( i used 1 packet of frozen spinach)
  • 2 tbsps. low-fat plain yogurt
  • 1/4 tsp. dried basil
  • 1/4 tsp. dried oregano
  • 2 tbsps. skim milk
  • 1 tbsp. chopped fresh tarragon
  • 1 egg, lightly beaten
  • 2 tsps. Dijon mustard
  • 2 tbsps. whole-grain oats
  • salt and pepper
  • Preheat an oven to 175-degree C.
  • Heat olive oil in a frypan over medium heat. Add chopped garlic and onion,  cook until soft. Set aside and allow the mixture to cool down a little bit.
  • Put chopped spinach into a medium bowl. Add yogurt as well as a dash of salt and pepper. Mix together well.
  • In a large bowl, combine ground beef, egg, chopped tarragon, dried oregano and basil, milk, mustard, oats and the onion mixture. Lightly season with salt and pepper. Mix all the ingredients together thoroughly with your hands.
  • Cover the bottom of a non-stick loaf pan with half of the meatloaf mixture.
  • Evenly spread the spinach mixture over it.
  • Top with the rest of the meatloaf mixture.
  • Bake the meatloaf in the preheated oven for around 45 - 50 minutes.
You can insert a meat thermometer into the centre of the meatloaf to ensure it is done. If it reads at least degree 68 C.

You could serve with a salad or steam mixed vegetables