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heartfoundation.org.au|Helpline 13 11 12

Meatloaf

40-50 minutes (10 minutes)
Serves 6
    Olive oil cooking spray
  • 2/3 cup couscous
  • 1/3 cup boiling water
  • 1 brown onion, very finely chopped
  • 800g lean beef mince
  • 1 large carrot, peeled, grated
  • 1 cup grated butternut pumpkin
  • 2 small zucchini, grated (see Tip)
  • 1/2 cup semi dried tomatoes in olive oil, drained and chopped
  • 1 egg
  • 2 tablespoons chopped flat leaf parsley
  • Cracked black pepper, to season
  • Green salad, to serve
Preheat oven to 200°C (180°C fan-forced). Lightly spray the base and sides of a 7cm x 11cm x 21cm (base) loaf pan with cooking spray.

Place the couscous in a large heatproof bowl, pour over boiling water. Cover and stand for 5 minutes then stir the couscous gently with a fork to separate the grains. Set aside to cool.

Place the chopped onion on a microwave safe plate, spray lightly with oil and cover with damp paper towel. Microwave for 2 minutes on high/100%. Set aside to cool.

Combine the mince, grated vegetables, tomatoes, egg, parsley, onion and couscous together in a large bowl. Season well with pepper and mix well using clean hands. Press mixture into loaf pan. Bake for 40-50 minutes or until firm in the centre. Stand in the pan for 10 minutes before turning onto a board.

Slice with a serrated knife and serve with salad.

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