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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.

Source: EatingWell Magazine, March/April 2008


Recipe Summary

2 hrs


Ingredient Checklist


Instructions Checklist
  • 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.

  • 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.

  • Preheat oven to 350 degrees F. 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 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.

  • Bake until an instant-read thermometer inserted into the center of the meatloaf registers 165 degrees F, 1 hour to 1 1/4 hours. Let cool for 10 minutes before slicing. Serve with additional mango chutney, if desired.


Note: ?Grown exclusively at Lundberg Family Farms, Black Japonica was developed from Japanese seed and is a blend of medium-grain black and short-grain mahogany rices that are produced on the same plant. Moist and slightly sticky with a flavor reminiscent of nuts and mushrooms. Use in stuffing, meatloaf or burgers and even rice pudding. Use black rice as a substitute; adjust cooking time accordingly.

Test Kitchen Note: Perfectly cooked rice is not simple. In fact, it's something that we struggle with occasionally in the Test Kitchen. To have the most success cooking whole-grain rice, we recommend using a pan with a tight-fitting lid, cooking on your coolest (or simmer) burner and making sure the rice is simmering at the “lowest bubble.” While testing the recipes that use less than 1 cup of dry rice, we found that the cooking time varied greatly depending on what stove we used. Although whole-grain rice usually requires 50 minutes of cooking, we found smaller volumes of rice were sometimes done in as little as 30 minutes (and burned at 50 minutes). So, when cooking a small batch of rice, start checking it after 30 minutes to make sure it doesn't burn.

Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

Nutrition Facts

335 calories; protein 33.2g; carbohydrates 19.2g; dietary fiber 1.8g; sugars 7.8g; fat 13.6g; saturated fat 4.4g; cholesterol 110mg; vitamin a iu 129.3IU; vitamin c 6.2mg; folate 15.7mcg; calcium 34.5mg; iron 3.6mg; magnesium 35.5mg; potassium 523.5mg; sodium 585.5mg.

1/2 starch, 1/2 other carbohydrate, 4 lean meat