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baking mediterranean
Peppery Meat Loaf with Couscous

Photo by: Colin Erricson
Comments: 0
 

Recipe

I love the range of mouthwatering tastes in this recipe, which combines old-fashioned meat loaf with Mediterranean flavors such as red peppers, paprika, cumin and coriander. Serve this with baked potatoes in their skins and a tossed salad.

Yield: Makes 8 servings

Ingredients

  • ¾ cup water
  • ½ cup reduced-sodium beef stock or water
  • ¾ cup whole wheat couscous
  • 1 lb extra lean ground beef
  • 8 oz Italian sausage, removed from casings and crumbled
  • 1 onion, diced
  • 1 red bell pepper, seeded and diced
  • ½ cup finely chopped parsley
  • 2 eggs, beaten
  • 1 cup reduced-sodium tomato sauce, divided
  • 1 tbsp sweet paprika
  • 1 tbsp ground cumin (see Notes)
  • 1 tsp ground coriander
  • ½ tsp salt
  • ¼ tsp cayenne pepper

Directions

Preheat oven to 350°F.

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 tablespoons of the tomato sauce, paprika, cumin, coriander, salt, cayenne and couscous. Using your hands, mix until well blended. Transfer to a 9x5 inch loaf pan and spread remaining 2 tablespoons of tomato sauce over top. Bake in preheated oven until temperature reaches 165°F on an instant-read thermometer, about 1 hour.

Notes

Substitute spelt or barley couscous for the whole wheat version.

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.


© 2008 Judith Finlayson
 

Nutritional Information

Nutrients per serving (% daily value)

310kcal (16%)
46mg (5%)
21mg (34%)
54mcg RAE (2%)
500mg
37mg
20g
2g
2g
17g
112mg (37%)
432mg (18%)
6g (31%)
18g (27%)
3mg (18%)
 

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