Black Rice Curried Meatloaf

Black Rice Curried Meatloaf

Meatloaf need not be boring or dry. This version is moist with cooked rice and plenty of vegetables. Curry powder gives extra flavor to the meatloaf and mango chutney spread on top stands in for the traditional ketchup topping.

From EatingWell: March/April 2008
Yield: 8 servings
Active Time: 35 minutes
Total Time: 2 hours

Ingredients

  1. 1/2 cup Black Japonica rice blend, or long-grain brown rice (see Note)
  2. 1 cup water
  3. 1 medium zucchini, shredded using the large holes of a box grater
  4. 1 tablespoon walnut oil, or extra-virgin olive oil
  5. 1 tablespoon minced fresh ginger
  6. 2 cloves garlic, minced
  7. 1 medium yellow onion, finely chopped
  8. 2 celery stalks, finely chopped
  9. 1 tablespoon curry powder
  10. 2 teaspoons Worcestershire sauce
  11. 1 teaspoon salt
  12. 2 pounds 93%-lean ground beef
  13. 1 large egg, beaten
  14. 1/3 cup mango chutney, plus more for serving, if desired

Preparation

  1. Bring 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 to 50 minutes (see Test Kitchen Note). Remove from the heat and let stand, covered, for 10 minutes.
  2. Meanwhile, squeeze any excess moisture from zucchini. Heat oil in a large skillet over medium heat. Add ginger and garlic and cook, stirring, until fragrant, 30 seconds. Add onion, celery and the zucchini; cook, stirring often, until softened, about 5 minutes. Stir in curry powder; cook 1 minute. Stir in Worcestershire sauce and salt until combined. Transfer to a large bowl and let cool for 15 minutes.
  3. Preheat oven to 350°F. Coat a rimmed baking sheet or broiler pan with cooking spray.
  4. 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 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 chutney evenly over the top.
  5. Bake until an instant-read thermometer inserted into the center of the meatloaf registers 165°F, 1 hour to 1 1/4 hours. Let cool for 10 minutes before slicing. Serve with additional mango chutney, if desired.

Tips & Notes

Nutrition

Nutrition Per Serving: 341 calories; 14 g fat (5 g sat, 1 g mono); 110 mg cholesterol; 20 g carbohydrates; 33 g protein; 2 g fiber; 586 mg sodium; 526 mg potassium.

Nutrition Bonus: Zinc (45% daily value), Iron (20% dv).

1 Carbohydrate Serving

Exchanges: 1/2 starch, 1/2 carbohydrate (other), 4 lean meat