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Ingredients
Serves 6 1/2 cup (60 g) bran cereal 1 onion, grated 1 carrot, grated 1 small zucchini, grated 3 tablespoons low fat unflavored yoghurt 1 egg, lightly beaten 500 g lean minced beef 2 teaspoons grated lemon rind 1 tablespoon lemon juice 1/2 teaspoon mixed dried herbs freshly ground black pepper TOPPING 4 tablespoons tomato sauce (no added salt) 2 tablespoons Worcestershire sauce 1 tablespoon white wine vinegar 1 tablespoon red currant jelly 3 tablespoons Mexican pumpkin seeds 1 tablespoon toasted sesame seeds

Instructions
1. Combine bran cereal, onion, carrot, zucchini, yoghurt and egg in a mixing bowl. Set aside for 10 minutes. 2. Mix in meat, lemon rind, lemon juice, herbs and pepper to taste. Press mixture into a lightly greased and lined 25 cm x 10 cm ovenproof loaf pan. Bake at 180°C for 30-35 minutes. Drain off any excess liquid. Turn out onto an ovenproof plate. 3. To make topping, combine tomato sauce, Worcestershire sauce, vinegar and red currant jelly. Combine pumpkin and sesame seeds and sprinkle over top of meatloaf. Spread topping over all surfaces of meatloaf. Bake at 180°C for a further 10 minutes. Serve sliced either hot or cold. MICROWAVE IT Prepare the loaf mixture as above. Press it into a microwave-safe loaf dish. Cook on HIGH (1 00%) for 10-15 minutes. Turn out onto a microwave safe plate and top with seed mixture. Spread loaf with topping and cook on high (100%) for 4-5 minutes. 842 kilo joules (202 calories) per serve Medium Fat 9. 1 9 Cholesterol 92 mg Medium Fibre 4.4 9 High Sodium 169 mg