Recipe to beat disease: Greek-style meatloaf

This delicious meatloaf is full of vitamins and minerals to keep you healthy. Try this authentic Greek dish tonight for a satisfying meal that's sure to impress.

• Preparation time: 20 minutes.
• Cooking time: 30 minutes.
• Serves 4.

Ingredients:

• 10 ml (2 tsp) olive oil
• 4 scallions, thinly sliced
• 3 cloves garlic, minced
• 250 g (8 oz) well-trimmed pork tenderloin
• 250 g (8 oz) well-trimmed beef top round
• 125 g (1/2 c) cooked rice
• 30 ml (2 tbsp) tomato paste
• 75 g (1/3 c) chopped fresh dill
• 50 g (1/4 c) chopped fresh mint
• 10 ml (2 tsp) grated lemon zest
• 2 ml (1/2 tsp) dried oregano
• 2 ml (1/2 tsp) salt
• 125 g (4 oz) crumbled feta cheese

Instructions:

1. In a small skillet, heat the oil over a low heat. Add the scallions and the garlic, and cook for three minutes, or until the scallions are tender. Transfer the mixture to a large bowl.
2. Preheat the oven to 180°C (350°F). In a food processor, combine the pork and the beef and process until finely ground. Transfer the ground meat mixture to the bowl with the ­scallion mixture. Add the rice, the tomato paste, the dill, mint, lemon zest, oregano and salt and 30 millilitres (two tablespoons) of water. Mix everything together until well combined.
3. Spoon one-half of the meat mixture into a 20 x 10-centimeter (8 1/2 x 4 1/2-inch) metal loaf pan. Sprinkle with the feta cheese and top with the remaining meat mixture. Tap the pan on the work surface several times to pack the mixture.
4. Bake for 25 minutes, or until the juices run clear when the loaf is poked with a toothpick. Serve hot, warm or chilled.

Each serving contains:

• 279 calories
• 12 g fat
• 5.8 saturated fat
• 30 g protein
• 11 g carbohydrate
• 1.3 g fibre
• 94 mg cholesterol
• 734 mg sodium

• The typical Greek seasonings of dill, mint and lemon zest add a handful of cancer-fighting phytochemicals to the zinc (for healthy skin and hair), vitamin B12, niacin and thiamin (all needed for healthy nerve cells and energy metabolism) provided by this delicious meatloaf.

Healthy eating never tasted so good! For even more of an authentic Greek taste, you can replace the ground pork in this recipe with an equal amount of lean ground lamb.