Name: Harvest Meat Loaf
Prep time: 20 min
Cook time: 1 h
Total time: 1 h 20 min
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 (0.68 kg) 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

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.

DifficultyBeginner

Yields1 Serving

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 (0.68 kg) 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

Preheat oven to 350°F.

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

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

Bake uncovered 1 hour to 1 hour 15 minutes or until thermometer reads 160°F

Good source of iron (15%DV), excellent source of vitamin C (80% DV).

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 (0.68 kg) 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

Preheat oven to 350°F.

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

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

Bake uncovered 1 hour to 1 hour 15 minutes or until thermometer reads 160°F

Harvest Meat Loaf

Ingredients Directions

Harvest Meat Loaf

Ingredients

Directions

Notes

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