Photo: One Handed Cooks
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Ingredients
500g lean beef mince
1 brown onion, finely chopped
1 carrot, grated
1 zucchini, grated
1 cup cooked brown rice (try tinned brown lentils, cooked red lentils or quinoa as an alternative)
¾ cup natural or Greek yoghurt
1 egg, lightly beaten
1 tbsp salt-reduced tamari or soy sauce
2 tbsp parsley, finely chopped
Pepper to taste
Method
Preheat the oven to 180°C and lightly grease and line a 23.5 x 9 x 15cm loaf tin with baking paper. (Tip: Other sizes of loaf tins work well too if you have them – even mini ones. Just remember to adjust the cooking time accordingly).
Combine all the ingredients together in a large bowl and mix with clean hands. Place in the loaf tin and bake for 1 hour. Allow to stand for 10 minutes then slice and serve.
Storage: Place the cooked meatloaf slices in the fridge immediately and use in lunch boxes within 1-2 days. Wrap in plastic wrap or reusable food pocket or container for lunch boxes and store with appropriate cool packs to ensure the food is still fresh by lunchtime. The meatloaf slices can be stored in the freezer for 1-2 months.
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