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Peppery Meat Loaf with Couscous

Time

Yield

Ingredients

Ingredients

3/4 cup water
1/2 cup beef stock (reduced-sodium) or
water
3/4 cup whole wheat couscous
1 lb. extra lean ground beef
8 oz. Italian sausage, removed from casings and crumbled (250 mL)
1 onion, diced
1 red bell pepper, seeded and diced
1/2 cup parsley, finely chopped
2 eggs, beaten
1 cup tomato sauce, (reduced sodium), divided
1 tbsp. sweet paprika
1 tbsp. ground cumin
1 tsp. ground coriander
1/2 tsp. salt
1/4 tsp. cayenne pepper

Instructions

Preheat oven to 350 F.
9 x 5 inch loaf pan.
Instant read thermometer.

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.

In a large bowl, combine ground beef, sausage, onion, bell pepper, parsley, eggs, all but 2 Tbsp. 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 Tbsp. of tomato sauce over top. Bake in preheated oven until temperature reaches 165 F. on a thermometer, about 1 hour. Makes 8 servings.

VARIATION: Substitute spelt or barley couscous for the whole wheat version.

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.

The Complete Whole Grains Cookbook

Author's Comments

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.

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