|Preparation Time||85 Minutes|
|Cook Time||35 Minutes|
|Total Time||120 Minutes|
|Main Ingredient||Black or Brown Rice; Ground beef|
|Category||Meat; Rice & Grains|
|Diet||Low Calorie; Heart Healthy; Low Cholesterol; Low Carb; High Protein|
1/2 cup Black Japonica rice blend, or long-grain brown rice
1 cup water
1 medium zucchini, shredded
1 tablespoon fresh ginger, minced
2 cloves garlic, minced
1 medium yellow onion, finely chopped
2 celery stalks, finely chopped
1 tablespoon curry powder
2 teaspoons Worcestershire sauce
1 teaspoon salt
2 pounds 93% lean ground beef
1 large egg, beaten
1/3 cup mango chutney, plus more for serving, if desired
Bring the rice and water to a boil in a small saucepan over high heat. Reduce heat to low, cover, and simmer at the lowest bubble until the water is absorbed and the rice is tender, 30-50 minutes. Remove from the heat and let stand, covered, for 10 minutes.
Meanwhile, squeeze any excess moisture from the zucchini. Heat the oil in a large skillet over medium heat. Add the ginger and garlic and cook, stirring, until fragrant, 30 seconds. Add the onion, celery, and zucchini, and cook, stirring often, until softened, about 5 minutes. Stir in the curry powder, and cook 1 minute. Stir in the Worcestershire sauce and salt until combined. Transfer to a large bowl and let cool for 15 minutes.
Preheat the oven to 350ï¿½F. Coat a rimmed baking sheet or broiler pan with cooking spray.
Spoon the cooked rice onto a clean cutting board and chop the grains into small bits with a large knife. Transfer to the bowl with the vegetables, add the ground beef and egg, and gently mix until just combined. Place the mixture on the prepared pan and shape into a loaf, about 10 inches by 5 inches. Spread the chutney evenly over the top.
Bake until an instant-read thermometer inserted into the center of the meatloaf registers 165ï¿½F, 1 to 1 1/4 hours. Let cool for 10 minutes before slicing. Serve with additional mango chutney, if desired.
Calories: 341 cal
Total fat: 14g
Saturated fat: 5g
Monounsaturated fat: 1g