Sunday, May 18, 2014

Meatloaf with baked sweet potatoes

Baked orange kumara (sweet potato) is so good! This is a great lazy meal, and great for your lunchtime protein the next day. You can turn it into meatza by leaving out the tomato (and altering per Notes below) - top with a tomato sauce, grated cheese and other veges. If you tolerate oats swap the coconut flour for oat flour made putting rolled oats in a food processor.



Ingredients

  • Beef mince. A blend is nice, but I only had beef. I used 800g (about 1.75 pounds)
  • 3 eggs
  • 1/2 cup coconut flour 
  • 420g can of finely chopped tomatoes
  • 2 carrots, finely grated
  • Salt
  • Herbs and spices - e.g. coriander (I used 2tsp), paprika (1tsp), oregano (1 tsp), thyme (1/2 tsp)
Method

Preheat oven to 200 degrees Celsius (400 Fahrenheit). Mix all ingredients together. Other recipes state overmixing is bad. Press into cake tin or loaf pan. Bake for 30 min or until cooked (depends on baking dish used). Use a meat thermometer to test for doneness - 160-170 degrees Fahrenheit. 

I served with baked sweet potato and book choi. 

Notes
The point of the flour and eggs is to bulk out the meat slightly, provide a texture, and make it stick together. The grated carrot also adds bulk, moisture, and a delicious sweetness. If you leave out the canned tomato or carrot, reduce coconut flour to 1/4 cup.  To bake sweet potato, scrub and stab with a fork a few times. Bake in the microwave for 5 min while preparing meatloaf, and then put it all in the oven. 

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