Budget-friendly? Tick! Low-fat? Tick! Taste members love it? Tick! Try this meatloaf and don’t forget to leave a comment and tell us what you think.
Ingredients
- 1/2 cup brown rice
- 1 small red onion, grated
- 350g lean beef mince
- 1 carrot, peeled, grated
- 60g low-fat feta cheese, crumbled
- 2 tablespoons tomato sauce
- 1 tablespoon worcestershire sauce
- 1 egg, lightly beaten
- 2 tablespoons basil leaves, shredded
- 1 zucchini, thinly sliced
- 375g cherry tomatoes
- 1 garlic clove, crushed
- olive oil cooking spray
Method
- Step 1Cook rice following absorption method on packet. Set aside to cool.
- Step 2Preheat oven to 200°C. Grease base and sides of a 7cm-deep, 10cm x 18cm (base) loaf pan. Line with baking paper, allowing a 2cm overhang at both long ends.
- Step 3Combine rice, onion, mince, carrot, feta, sauces, egg and basil in a bowl. Mix well. Press into prepared pan.
- Step 4Place zucchini, tomatoes and garlic in a bowl. Spray with oil. Toss to combine. Spoon over meatloaf. Bake for 60 to 80 minutes or until meatloaf is firm. Stand for 10 minutes. Slice and serve.
Nutrition
1303 kj
Energy
9.7g
Fat Total
3.1g
Saturated Fat
3.8g
Fibre
25.9g
Protein
102mg
Cholesterol
359mg
Sodium
28.5g
Carbs (total)
All nutrition values are per serve
- Author: Kim Meredith
- Image credit: Steve Brown
- Publication: Super Food Ideas
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