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Not Yo’ Momma’s Meat Loaf

Yields6 ServingsPrep Time15 minsCook Time1 hr 15 minsTotal Time1 hr 30 mins

Whole wheat couscous, extra lean ground beef and tons of healthy veggies makes this meatloaf a complete and satisfying meal!

 ½ cup (125 mL) ketchup
 2 tbsp (30 mL) apple cider vinegar
 1 ½ tsp (7 mL) smoked paprika
 1 tbsp (15 mL) olive oil
 1 small cooking onion, finely diced
 3 cloves garlic, minced
 1 ½ lb (0.68 kg) Extra Lean or Lean Ground Beef
 1 egg
 ½ cup (125 mL) milk
 ½ cup (125 mL) whole wheat couscous, uncooked
 1 cup (250 mL) sweet yellow or red pepper, finely diced
 ½ cup (125 mL) EACH shredded zucchini and diced mushrooms
 2 tsp (10 mL) Worcestershire sauce
1

Preheat oven to 350°F.

2

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

3

Heat oil over medium-high heat in non-stick skillet; pan-fry onion and garlic until golden but not browned. Transfer to large mixing bowl.

4

Add the remaining ingredients to bowl and combine thoroughly. Spread mixture into a greased 9 x 5-inch (2L) loaf pan; top with reserved sauce.

5

Bake uncovered 1 hour to 1 hour 15 minutes or until digital instant read thermometer inserted into centre of loaf reads 160°F/71°C.

6

Leftover ideas: Meatloaf is great the next day, broken up and added to pasta sauce or used to make meatloaf sandwiches, or topped with mashed potatoes.

7

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

Nutrition Facts

Servings 6