Peppery Meat Loaf With Couscous |
|
 |
Prep Time: 20 Minutes Cook Time: 60 Minutes |
Ready In: 80 Minutes Servings: 8 |
|
Mouthwatering tastes in this recipe, which combines old fashioned meat loaf with Mediterranean flavors such as red peppers, paprika, cumin and coriander. Serve with baked potatoes in their skins and a tossed salad. This meat loaf contains a high amount of dietary fiber. Ingredients:
3/4 cup water |
1/2 cup reduced-sodium beef broth or 1/2 cup water |
3/4 cup whole wheat couscous |
1 lb extra lean ground beef |
8 ounces italian sausage, removed from casings and crumbled |
1 onion, diced |
1 red bell pepper, seeded and diced |
1/2 cup parsley, finely chopped |
2 eggs, beaten |
1 cup reduced-sodium tomato sauce |
1 tablespoon sweet paprika |
1 tablespoon ground cumin |
1 teaspoon ground coriander |
1/2 teaspoon salt |
1/4 teaspoon cayenne pepper |
Directions:
1. Preheat oven to 350°F.
2. 9 x 5 inch loaf pan.
3. Instant read thermometer.
4. In a saucepan, bring water and beef stock to a boil. Gradually stir in couscous. Cover, remove from heat and set aside or let stand until couscous is tender and water is absorbed, about 15 minutes. Fluff with a fork before using.
5. In a large bowl, combine ground beef, sausage, onion, bell pepper, parsley, eggs, all but 2 tablespoons of the tomato sauce, paprika, cumin, coriander, salt, cayenne and couscous. Using your hands, mix until well blended. Transfer to loaf pan and spread remaining 2 tablespoons of tomato sauce over top. Bake in preheated oven until temperature reaches 165°F on a thermometer, about 1 hour. Makes 8 servings.
6. VARIATION: Substitute spelt or barley couscous for the whole wheat version.
7. TIP: For the best flavor, toast whole cumin and coriander seeds and grind them yourself. To toast seeds, spread in a dry skillet over medium heat and cook, stirring, until fragrant, about 3 minutes. Transfer to a mortar or a spice grinder and grind.
8. The Complete Whole Grains Cookbook.
|
|