Harvest Meat Loaf

in , , , , ,

Whole wheat couscous, extra lean ground beef and tons of healthy veggies makes this meatloaf a complete and satisfying meal! If making it with baby in mind, brush the Glaze topping on just part of the meat loaf and skip the Worcestershire sauce – serve with a splash of Worcestershire and some chutney or red pepper jelly on the side to season for adults.

 

Yields6 Servings
Prep Time20 minsCook Time1 hrTotal Time1 hr 20 mins
 GLAZE:
 ½ cup (125 mL) Ketchup
 2 tbsp (30 mL) apple cider vinegar
 1 ½ tsp (7 mL) smoked paprika
 MEAT LOAF:
 1½ lb (750 g) Extra Lean Ground Beef
 1 egg
 ½ cup (125 mL) 1% milk
 ½ cup (125 mL) whole wheat couscous, uncooked
 1 small white onion, finely diced
 1 cup (250 mL) yellow pepper, finely diced
 ½ cup (125 mL) zucchini, shredded
 ½ cup (125 mL) mushrooms, diced
 2 tbsp (30 mL) fresh parsley, chopped
 3 garlic cloves, minced
 2 tsp (10 mL) Worcestershire sauce
1

Preheat oven to 350°F (180 °C).

2

To make glaze, whisk ketchup, apple cider vinegar and smoked paprika together; set aside.

3

To make meat loaf, combine the remaining ingredients. Spread mixture in ungreased 9 x 5-inch (2 L) loaf pan; pour glaze over top.

4

Bake uncovered 1 hour to 1 hour 15 minutes or until thermometer reads 160°F (71 °C). Let stand for 10 minutes before slicing to serve.

5

Note: Recipe was inspired by Bonnie Stern’s recipes from Heart Smart: The Best of HeartSmart Cooking.

Ingredients

 GLAZE:
 ½ cup (125 mL) Ketchup
 2 tbsp (30 mL) apple cider vinegar
 1 ½ tsp (7 mL) smoked paprika
 MEAT LOAF:
 1½ lb (750 g) Extra Lean Ground Beef
 1 egg
 ½ cup (125 mL) 1% milk
 ½ cup (125 mL) whole wheat couscous, uncooked
 1 small white onion, finely diced
 1 cup (250 mL) yellow pepper, finely diced
 ½ cup (125 mL) zucchini, shredded
 ½ cup (125 mL) mushrooms, diced
 2 tbsp (30 mL) fresh parsley, chopped
 3 garlic cloves, minced
 2 tsp (10 mL) Worcestershire sauce

Directions

1

Preheat oven to 350°F (180 °C).

2

To make glaze, whisk ketchup, apple cider vinegar and smoked paprika together; set aside.

3

To make meat loaf, combine the remaining ingredients. Spread mixture in ungreased 9 x 5-inch (2 L) loaf pan; pour glaze over top.

4

Bake uncovered 1 hour to 1 hour 15 minutes or until thermometer reads 160°F (71 °C). Let stand for 10 minutes before slicing to serve.

5

Note: Recipe was inspired by Bonnie Stern’s recipes from Heart Smart: The Best of HeartSmart Cooking.

Harvest Meat Loaf
IngredientsDirections