Bonnie says: Even kids will love the smoky barbecued flavour of this meatloaf. Serve old-fashioned style with mashed potatoes and peas or, to update, try mashed sweet potatoes and snow peas.

Fran says: Studies have linked increased consumption of onions and other allium family veggies such as garlic and leeks with a lower risk of a variety of cancers. Onions are also a source of potassium.

Ingredients

2 tbsp (25 mL) olive oil
3 large onions, sliced
1 tbsp (15 mL) brown sugar
1 tbsp (15 mL) cider vinegar (or rice vinegar)
2 lbs (1 kg) lean ground beef
1 egg
3/4 cup (175 mL) your favourite barbecue sauce
1 tbsp (15 mL) Dijon mustard
1 tbsp (15 mL) Worcestershire sauce
1 tsp (5 mL) salt
1 tsp (5 mL) ground cumin
2 tbsp (25 mL) chopped fresh parsley
3/4 cup (175 mL) whole wheat or regular bread crumbs toppings
2 tbsp (25 mL) barbecue sauce

Get Cooking

1. Heat oil in a large skillet and cook onions 15 to 20 minutes, or until onions are browned and very tender. Add sugar and vinegar and cook 5 minutes longer. Cool. Remove 1/2 cup (125mL) onions and chop for the meat loaf. Reserve remaining caramelized onions for the topping.
2. Place meat in a large bowl and add cooled, chopped onions, egg, barbecue sauce, mustard, Worcester­shire sauce, salt, cumin, parsley and bread­crumbs. Knead together lightly.
3. Place meat mixture in a 2L loaf pan lined with parchment paper or aluminum foil.  Cover with parchment paper or foil. Bake in a preheated 350°F (180°C) oven for 1 1/2  hours.
4. Uncover, smear with 2 tbsp (25 mL) barbecue sauce and onions. (If onions are very dark, cover top loosely with parchment paper or foil but if onions are pale, do not cover.) Bake 20 minutes longer.

Makes: 6 to 8 servings.

Photo by Benoît Levac; Food Stylist: Marie-Éve Charron; Prop Stylist: Irène Garavelli.

Be sure to try out Bonnie and Fran’s other great beef recipes such as Braised Blade Steak “En Daube”