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1 cup Rice, brown, raw

1 onion Onion, mature, brown skinned, peeled, raw

1 cup Beef, mince, hamburger, dry fried

1 carrot Carrot, mature, peeled, raw

2 cup Cheese, feta (fetta), sheep & cows milk

2 tablespoon Sauce, tomato, no added salt, commercial

1 tablespoon Sauce, worcestershire, commercial

1 egg Egg, whole, raw

2 tablespoon Basil, green, fresh, raw

1 zucchini Zucchini, green skin, raw

1 cup Tomato, cherry, raw

1 clove Garlic, peeled, raw

1 tablespoon Oil, olive, pure

• Cook rice following absorption method on packet. Set aside to cool. Preheat oven to 200°C. Grease base and sides of a 7cm-deep, 10cm x 18cm (base) loaf pan. Line with baking paper, allowing a 2cm overhang at both long ends. Combine rice, onion, mince, carrot, feta, sauces, egg and basil in a bowl. Mix well. Press into prepared pan. Place zucchini, tomatoes and garlic in a bowl. Spray with oil. Toss to combine. Spoon over meatloaf. Bake for 60 to 80 minutes or until meatloaf is firm. Stand for 10 minutes. Slice and serve.

1/2 cup brown rice 1 small red onion, grated 350g lean beef mince 1 carrot, peeled, grated 60g low-fat feta cheese, crumbled 2 tablespoons tomato sauce 1 tablespoon worcestershire sauce 1 egg, lightly beaten 2 tablespoons basil leaves, shredded 1 zucchini, thinly sliced 375g cherry tomatoes 1 garlic clove, crushed olive oil cooking spray