Mediterranean Feta Meatloaf
Our dietitians' favouriteMeatloaf is anything but mundane when seasoned with Mediterranean-inspired ingredients: oregano, cumin, lemon and Feta cheese, yet it’s just as easy to make as ever. Serve a crispy green salad with sliced cucumbers on the side.
- Prep: 20 min
- Cooking: 50 min - 55 min
Ingredients
- 3/4 cup (175 mL) fine bulgur or whole wheat couscous
- 1 tsp (5 mL) dried oregano
- 1 tsp (5 mL) ground cumin
- 1/2 tsp (2 mL) pepper
- 1/4 tsp (1 mL) salt
- 1/2 cup (125 mL) milk
- 1 egg
- 1 1/2 lb (750 g) lean ground beef
- 1/2 cup (125 mL) crumbled Feta cheese (2 oz/60 g)
- Topping
- 1 1/2 cups (375 mL) chopped tomatoes
- 1/2 tsp (2 mL) dried oregano
- 1/4 tsp (1 mL) pepper
- 1/2 cup (125 mL) crumbled Feta cheese (2 oz/60 g)
- 1 tsp (5 mL) grated lemon zest
- 1 tbsp (15 mL) freshly squeezed lemon juice
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Preparation
Preheat oven to 350 °F (180 °C). Line a 9 x 5-inch (23 by 12.5 cm) metal loaf pan with foil. Using the tip of a knife, poke a small hole in each bottom corner of the foil (this helps liquid drain off).
In a large bowl, combine bulgur, oregano, cumin, pepper, salt and milk; let soak for 15 minutes.
Add egg to bulgur mixture; using a fork, mix until well blended. Add ground beef and Feta cheese and mix gently to combine (do not overwork meat).
Press into prepared loaf pan; flatten top. Bake for 40 minutes.
Meanwhile, place tomatoes in a strainer set over a bowl and drain off excess liquid. In a medium bowl, combine oregano, pepper, Feta cheese, lemon zest and juice; let marinate while meatloaf bakes.
Stir drained tomatoes into marinated Feta mixture (discard tomato liquid). Spoon evenly on top of meatloaf, pressing lightly. Bake for about 15 minutes or until a thermometer inserted in the centre of the meatloaf registers at least 165 °F (74 °C) and topping is hot.
Let stand for 10 minutes. Carefully lift foil to remove meatloaf from pan, letting excess liquid drain off through holes. Cut into thick slices.
Tips
If fine bulgur is not available, the whole wheat couscous makes the best substitute. Coarse bulgur doesn’t soften enough when soaked with the milk and can make a crumbly meatloaf.
When mixing the ingredients for meatloaf, use a fork and use a cutting and folding motion, rather than a mashing technique, to combine the ingredients evenly while keeping the meat from becoming tough which will, in turn, keep the meatloaf moist and tender.
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Nutritional information
Per serving| Energy: | 366 Calories |
| Protein: | 32 g |
| Carbohydrate: | 17 g |
| Fat: | 18 g |
| Fibre: | 2.9 g |
| Sodium: | 371 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 15 % / 161 mg |
| Selenium: | 55 % |
| Vitamin B12: | 164 % |
| Vitamin B6: | 37 % |
| Zinc: | 80 % |
