Glazed meat loaf

Chilled and cut into thin slices, this meatloaf is delicious as a cold meat with salads or a sandwich filling.

Serves 8

Ingredients:
125ml skim milk* (½ cup)
125ml rolled oats* (½ cup)
2,5ml salt (½ t)
black pepper, freshly ground, to taste
3ml sage, dried (½t)
2 eggs
5ml Worcestershire sauce (1t)
1 large onion, chopped
60ml green pepper, finely chopped (4 T)
30ml parsley, finely chopped (2T)
450g lean minced beef
1x 410g canned lentils*, drained OR 250g (1 cup) cooked lentils
75ml tomato sauce (5T)
30ml brown sugar (2T)
5ml Dijon mustard (1t)
dash ground nutmeg

Instructions:

• Pour milk over the oats and leave to stand while gathering the rest of the ingredients.
• Place the salt, pepper, sage, eggs, Worcestershire sauce and onion in a large bowl. Add green pepper, parsley, beef, lentils, soaked oats and mix well.
• Pat mixture evenly into a 23cm rectangular glass microwave dish.
• Stir together the tomato sauce, sugar, mustard and nutmeg and spread evenly over
  the top of the meat loaf.
• Microwave on full power for 18-20 minutes, or to desired doneness.
• Stand for at least 5 minutes before serving.
• To serve, cut into slices and add 2 cooked vegetables or a salad and a low GI starch eg. green mealies or sweetcorn.

Notes: This meat loaf can also be baked in the oven at 180 C for one hour, although it then must be covered with a lid or tin foil.

Nutritional Information