Ingredients
- Olive oil cooking spray
- â…” cup couscous
- â…“ cup boiling water
- 1 brown onion, very finely chopped
- 800 g lean beef mince
- 1 large carrot, peeled, grated
- 1 cup grated butternut pumpkin
- 2 small zucchini, grated (see tip)
- ½ cup semi dried tomatoes in olive oil, drained and chopped
- 1 egg
- 2 tablespoons chopped flat leaf parsley
- Cracked black pepper, to season
- Green salad, to serve
Method
Step 1
Preheat oven to 200 °C (180 °C fan-forced). Lightly spray the base and sides of a 7 cm x 11 cm x 21 cm (base) loaf pan with cooking spray.
Step 2
Place the couscous in a large heatproof bowl, pour over boiling water. Cover and stand for 5 minutes then stir the couscous gently with a fork to separate the grains. Set aside to cool.
Step 3
Place the chopped onion on a microwave safe plate, spray lightly with oil and cover with damp paper towel. Microwave for 2 minutes on high/100%. Set aside to cool.
Step 4
Combine the mince, grated vegetables, tomatoes, egg, parsley, onion and couscous together in a large bowl. Season well with pepper and mix well using clean hands. Press mixture into loaf pan. Bake for 40-50 minutes or until firm in the centre. Stand in the pan for 10 minutes before turning onto a board.
Step 5
Slice with a serrated knife and serve with salad.
