Really Good Vegetarian Meatloaf garnished with Broccoli Fritters
Team: The Cosmic Cookers
Host School: Edmunds Middle School
Age Group: Middle School
Ingredients
2 cups water
1 teaspoon salt
1 cup lentils
1 small onion, diced
1 cup quick-cooking oats
3⁄4 cup Monterey jack cheese or 3/4 cup American cheese
1 egg, beaten
4 1⁄2 ounces’ spaghetti sauce or 4 1/2 ounces’ tomato sauce
1 teaspoon garlic powder
1 teaspoon dried basil
1 tablespoon dried parsley
1⁄2 teaspoon seasoning salt
1⁄4 teaspoon black pepper
1 head broccoli, cooked and cooled
1 clove garlic, crushed
Salt and freshly ground pepper
3 eggs
¼ cup coconut flour
Zest of 1 lemon
½ cup parmesan
¼ cup chopped parsley
Oil to cook
To serve: ½ cup natural yoghurt
2 Tbsp. lemon juice
Lemon wedges
Preparation Instructions
Meatloaf Instructions:
1. Set up equipment.
2. Collect all ingredients first and bring to station.
3. Measure and prepare all ingredients before you start cooking.
4. Add salt to water and boil in a saucepan.
5. Add lentils and simmer covered 25-30 minutes, until lentils are soft and
most of water is evaporated.
6. Remove from heat.
7. Drain and partially mash lentils.
8. Scrape into mixing bowl and allow to cool slightly.
9. Stir in onion, oats and cheese until mixed.
10. Add egg, tomato sauce, garlic, basil, parsley, seasoning salt and pepper.
11. Mix well.
12. Spoon into loaf pan that has been generously sprayed with Pam (non-stick
cooking spray) or well-greased.
13. Smooth top with back of spoon.
14. Bake at 350 degrees for 30- 45 minutes until top of loaf is dry, firm and
golden brown.
15. Cool in pan on rack for about 10 minutes.
16. Run a sharp knife around edges of pan then turn out loaf onto serving
platter.
Broccoli Fritter Garnish Instructions:
1. Set up equipment.
2. Collect all ingredients first and bring to station.
3. Measure and prepare all ingredients before you start cooking.
4. Fine chop cooked broccoli, garlic, salt, pepper, eggs, flour, lemon, parmesan
and parsley and mix together until well combined.
5. Shape the mixture into 2 inch patties put aside until ready to cook.
6. Heat oil and shallow-fry fritters in oil, a few at a time, until lightly browned.
7. Combine the yogurt and lemon juice in a small bowl.
8. Serve the fritters warm as garnish over meatloaf with the dressing and lemon wedges to squeeze over.
Plating Instructions:
1. Center slice of meatloaf on plate.
2. Place 1 - 2 broccoli fritters over meatloaf as garnish.