Chicken meatloaves with rocket salad

These high-protein mini meatloaves will leave you feeling satisfied, and they are just as tasty cold in your lunchbox as they are hot out of the oven.

Serves: 4

Time to make: 1 hr 5 mins

Hands-on time: 25 mins

Ingredients

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500g chicken breast mince
1 egg, lightly beaten
½ cup dried breadcrumbs
1 brown onion, ½ coarsely grated, ½ thinly sliced
1 large carrot, grated
1 large courgettezucchiniX, grated
40g parmesan, ½ finely grated, ½ shaved
2 cloves garlic, crushed
2 tablespoons smoky barbecue sauce
4 slices rye sourdough bread, crusts removed
200g punnet grape or cherry tomatoes, halved
120g baby rocketarugulaX
1 tablespoon balsamic vinegar
1 tablespoon olive oil

Instructions

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1 Preheat oven to 180°C. Line two large baking trays with baking paper.

2 Place mince, egg, breadcrumbs, grated onion, carrot, courgette, grated parmesan, garlic and sauce in a large bowl, then season with freshly ground pepper. Using gloved hands, mix well to combine. Shape mixture into four 5 x 12cm log-shaped meatloaves and place on one prepared tray. Top evenly with sliced onions, lightly spray with olive oil, then bake for 40 minutes or until golden and cooked through.

3 Meanwhile, cut bread into 2cm pieces. Place on second prepared tray. Lightly spray with oil and bake for 15 minutes or until golden and crisp.

4 Just before serving, place tomatoes, rocket, vinegar and oil in a large salad bowl. Season with freshly ground black pepper and toss to combine. Add croutons and shaved parmesan, gently tossing to combine. Divide meatloaves among four serving plates and serve with rocket salad.

HFG tip

To make the breadcrumbs for step two from the same bread as the croutons, blitz slices in a food processor, then bake at 150°C for 10 minutes to dry.

Nutrition Info (per serve)

Calories 495 cal

Kilojoules 2070 kJ

Protein 37.5 g

Total fat 17.7 g

Saturated fat 5.3 g

Carbohydrates 41.7 g

Sugar 15.1 g

Dietary fibre 7.8 g

Sodium 654 mg

Calcium 250 mg

Iron 3.3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.