Flavorful Meat Loaf Recipe

Flavorful Meat Loaf Recipe photo by Taste of Home

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"Since I can't have much salt, I've come up with a recipe for meat loaf that is really tasty without it."—Lillian Wittler, Wayne, Nebraska

This recipe is:

Healthy

Diabetic Friendly

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Flavorful Meat Loaf Recipe

Prep: 15 min. Bake: 45 min. + standing

Yield: 5 Servings

15 45 60

Ingredients

2 egg whites
1/2 cup 1% milk
3 slices whole wheat bread, torn into pieces
1/4 cup finely chopped onion
1 teaspoon Worcestershire sauce
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
1/4 teaspoon ground mustard
1/4 teaspoon rubbed sage
1/4 teaspoon pepper
1 pound lean ground beef
3 tablespoons ketchup

Directions

In a large bowl, beat egg whites. Add milk and bread; let stand for 5 minutes. Stir in the onion, Worcestershire sauce and seasonings. Crumble beef over mixture and mix well.
Shape into a loaf in an 11-in. x 7-in. baking pan coated with cooking spray. Bake, uncovered, at 350° for 35 minutes; drain.
Spoon ketchup over loaf. Bake 10-20 minutes longer or until a meat thermometer reads 160°. Let stand for 10 minutes before slicing. Yield: 5 servings.

Nutritional Analysis: One serving equals 228 calories, 9 g fat (4 g saturated fat), 35 mg cholesterol, 307 mg sodium, 13 g carbohydrate, 1 g fiber, 23 g protein. Diabetic Exchanges: 3 lean meat, 1 starch.

Originally published as Flavorful Meat Loaf in Light & Tasty February/March 2005, p59