Beef and veggie meat loaf

An old-fashioned ground beef favourite gets a new lease on life with this delicious meat loaf makeover. The addition of grated carrots and zucchini reduces the saturated fat, boosts the vegetable quota and adds moisture while whole-grain oats add filler.

Supplementing the ground beef with veggies stretches the meat and enhances its nutritional value. The meat loaf has a preparation time of 20 minutes and a baking time of 1 hour, 5 minutes to 1 hour, 20 minutes. It serves eight and if you're running late and can't wait for the meat loaf to bake, divide the meat mixture among eight muffin cups coated with cooking spray and bake for about 30 minutes.

• 450 g (1 lb) 93 to 95% extra-lean ground beef (ground round)
• 65 g (3/4 c) old-fashioned rolled oats
• 150 g (1 c) chopped onion (1 medium)
• 250 mL (1 c) shredded carrots (2 to 4 medium)
• 250 mL (1 c) shredded zucchini (1 small)
• 1 large egg, lightly beaten
• 2 large egg whites, lightly beaten
• 30 mL (2 tbsp) ketchup
• 15 mL (1 tbsp) Worcestershire sauce
• 10 mL (2 tsp) Dijon mustard
• 5 mL (1 tsp) dried thyme
• 3 mL (3/4 tsp) salt
• 2 mL (1/2 tsp) freshly ground black pepper

1. Preheat the oven to 180°C (350°F).
2. Line a 23 by 12-centimetre (nine by five-inch) loaf pan with foil, leaving a 2.5 centimetre (one inch) overhang along the two long sides. Coat the foil with cooking spray.
3. In a large bowl, combine the beef, oats, onion, carrots, zucchini, egg, egg whites, 15 mL (1 tbsp) ketchup, Worcestershire sauce, mustard, thyme, salt and pepper and mix well. Transfer to the pan and press into a loaf. Spread the remaining 15 mL (1 tbsp) ketchup over the top.
4. Place the pan on a baking sheet and bake for one hour.
5. Drain off the fat, then bake until firm and an instant-read thermometer inserted in the centre registers 75°C (165°F), five to 20 minutes, depending on the depth of the pan you're using.
6. Drain off the fat and let the meat loaf stand for five minutes. Use the foil overhang to lift it out and transfer to a cutting board, then slice.
7. One serving is 125 grams (4 oz).
8. Leftover meat loaf will keep, covered, in the refrigerator for up to two days.

Nutritional information per serving: 165 calories, 19 g protein, 11 g carbohydrates, 2 g fibre, 5 g total fat, 2 g saturated fat, 68 mg cholesterol, 380 mg sodium.