BBQ Meatloaves

with Garlicky Greens

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Instructions

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1 Prep

Preheat the oven to 200°C/180°C fan. Peel and chop the onion. Heat a pan over a medium heat with a drizzle of oil and fry the onion with a pinch of salt for 5 min.

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2 Make loaf mix

Add the fried onion to a bowl and allow to cool for 5 min. Once cooled, add the beef mincealmond floureggs, mayonnaiseDijon mustard, Worcestershire sauce, garlic powderpepper and another pinch of salt. With clean hands, knead for 3-5 min until fully combined. Refrigerate for 5-10 min, allowing the mix to firm up slightly.

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3 Bake

Shape the meat mixture into 2/3/4 meatloaves and place them on a lined or oiled baking tray. Bake in the oven for 20 min or until cooked through.

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4 Prep vegetables

Meanwhile, separate the broccoli into small florets. Rinse and trim the green beans. Slice the zucchini into fries. Trim the pak choi and slice it into quarters. Peel and crush the garlic. Cook the green beans in a pot of salted boiling water for 3 min. Drain once cooked.

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5 Glaze meatloaves

In a bowl or glass, combine the barbecue sauce and ketchup. Mix well. After 20 min, remove the meatloaves from the oven. Preheat the broiler or grill. Spoon the barbecue and ketchup glaze over the meatloaves. Grill the glazed meatloaves for 5 min or until nicely browned. Make sure the glaze doesn't burn!

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6 Fry greens

Meanwhile, heat a large pan over a medium-high heat with a drizzle of oil. Once hot, add the broccoli, boiled green beanszucchini and pak choi. Stir-fry with a pinch of salt for 3-4 min. Add the garlic, soy sauce and black pepper, and fry for a final 2 min. Serve alongside the meatloaves. Garnish with the sesame seeds.

Tips for fussy eaters

Separate a batch of the meatloaf mix and leave out the spices and condiments. Serve their meatloaf with mashed potatoes.

Pro tip

Make the meatloaves beforehand and simply warm them up while prepping and frying your greens (7-8 min in a 200°C hot oven).

The perfect comfort dinner, done low-carb!

Cooking Time: 45 min

Cals 742 · Prot 52 · Carbs 45 · Fat 44

Dairy-Free

Ingredients

Number of people

Meatloaf

Lean beef mince 350 Grams
Red onion 1 Piece
Olive oil 2 Tbsp
Salt 1 Tsp
Almond flour 40 Grams
Eggs 1 Piece
Mayonnaise 20 Grams
Dijon mustard 6 Grams
Worcestershire sauce 15 Grams
Garlic powder 2 Grams
Black pepper 0.5 Tsp
Barbecue sauce 60 Grams
Ketchup 20 Grams

Greens

Broccoli 200 Grams
Green beans 150 Grams
Small zucchini 2 Pieces
Baby pak choi 3 Piece
Garlic cloves 2 Pieces
Olive oil 2 Tbsp
Soy sauce 10 ML
Salt 0.5 Tsp
Black pepper 0.5 Tsp
Sesame seeds 10 Grams

The perfect comfort dinner, done low-carb!

Cooking Time: 45 min

Cals 742 · Prot 52 · Carbs 45 · Fat 44

Dairy-Free

Instructions

photo

1 Prep

Preheat the oven to 200°C/180°C fan. Peel and chop the onion. Heat a pan over a medium heat with a drizzle of oil and fry the onion with a pinch of salt for 5 min.

photo

2 Make loaf mix

Add the fried onion to a bowl and allow to cool for 5 min. Once cooled, add the beef mincealmond floureggs, mayonnaiseDijon mustard, Worcestershire sauce, garlic powderpepper and another pinch of salt. With clean hands, knead for 3-5 min until fully combined. Refrigerate for 5-10 min, allowing the mix to firm up slightly.

photo

3 Bake

Shape the meat mixture into 2/3/4 meatloaves and place them on a lined or oiled baking tray. Bake in the oven for 20 min or until cooked through.

photo

4 Prep vegetables

Meanwhile, separate the broccoli into small florets. Rinse and trim the green beans. Slice the zucchini into fries. Trim the pak choi and slice it into quarters. Peel and crush the garlic. Cook the green beans in a pot of salted boiling water for 3 min. Drain once cooked.

photo

5 Glaze meatloaves

In a bowl or glass, combine the barbecue sauce and ketchup. Mix well. After 20 min, remove the meatloaves from the oven. Preheat the broiler or grill. Spoon the barbecue and ketchup glaze over the meatloaves. Grill the glazed meatloaves for 5 min or until nicely browned. Make sure the glaze doesn't burn!

photo

6 Fry greens

Meanwhile, heat a large pan over a medium-high heat with a drizzle of oil. Once hot, add the broccoli, boiled green beanszucchini and pak choi. Stir-fry with a pinch of salt for 3-4 min. Add the garlic, soy sauce and black pepper, and fry for a final 2 min. Serve alongside the meatloaves. Garnish with the sesame seeds.

Tips for fussy eaters

Separate a batch of the meatloaf mix and leave out the spices and condiments. Serve their meatloaf with mashed potatoes.

Pro tip

Make the meatloaves beforehand and simply warm them up while prepping and frying your greens (7-8 min in a 200°C hot oven).

Ingredients

Number of people

Meatloaf

Lean beef mince 350 Grams
Red onion 1 Piece
Olive oil 2 Tbsp
Salt 1 Tsp
Almond flour 40 Grams
Eggs 1 Piece
Mayonnaise 20 Grams
Dijon mustard 6 Grams
Worcestershire sauce 15 Grams
Garlic powder 2 Grams
Black pepper 0.5 Tsp
Barbecue sauce 60 Grams
Ketchup 20 Grams

Greens

Broccoli 200 Grams
Green beans 150 Grams
Small zucchini 2 Pieces
Baby pak choi 3 Piece
Garlic cloves 2 Pieces
Olive oil 2 Tbsp
Soy sauce 10 ML
Salt 0.5 Tsp
Black pepper 0.5 Tsp
Sesame seeds 10 Grams
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