Quick Meatloaf – Microwave version

Got a family to feed? Last minute guests and only a small tray of mince beef? This is not only heart healthy, it is quick, delish and thanks to the oats, you’ve got extra fibre and tummy filling low-fat goodness!

Serves: 4

Prep + Cook time: 30mins

Ingredients

1 whole garlic minced (about 8 cloves)
2 Tablespoons Ketchup for the meatloaf
3 Tablespoons Ketchup for glazing – optional
2 Tablespoons Soya Sauce
1 Tablespoon Dijon Mustard
1 large onion, finely chopped
2 teaspoons dried basil
1 teaspoon ginger, grated
1 teaspoon milk powder
1 cup rolled oats, quick cook
1/3 cup water, to soak the oats in
1 large egg, beaten
600 grams Beef mince
400 grams Mixed veges

Method

  1. Soak the oats while you prep the other ingredients.
  2. Mix all the ingredients and add oats as a final ingredient and knead well together.
  3. Mold into a meat loaf shape in microwavable casserole dish. Alternatively you could flatten it into whatever shape you like.
  4. Microwave on medium heat for 5 mins, then on high for another 5mins. At the final 2 minutes spread the 3 Tablespoons of Ketchup evenly over the top and sides of the meatloaf as a glaze. (this glaze can be skipped if desired)
  5. Meat loaf comes out moist and soft. (possible to reduce water and oats to make it more dense).

Note:
Because this is a main dish, I very often pair it with a side dish to complement:

  • Coleslaw/fresh salad
  • Baked potatoes
  • Rice (Yes, rice, this is what you do when you have a very hungry family and leftover rice in the fridge)

Tip: If you want to taste test, simply take a heaped tablespoon of the mixture and microwave it in a bowl for a few minutes until cooked and adjust to taste.

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