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Basic Meat Loaf

TOTAL TIME: Prep: 15 min. Bake: 45 min. + standing YIELD: 5 servings.
Since I can't have much salt, I've come up with a recipe for easy meatloaf that is really tasty without it. —Lillian Wittler, Wayne, Nebraska

Ingredients

  • 1 large egg, lightly beaten
  • 1/2 cup 2% 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 (90% lean)
  • 3 tablespoons ketchup

Directions

  • 1. Preheat oven to 350°. In a large bowl, whisk egg and milk. Add bread; let stand for 5 minutes. Stir in onion, Worcestershire sauce and seasonings. Crumble beef over mixture and mix lightly but thoroughly.
  • 2. Shape into a loaf in a greased 11x7-in. baking pan. Bake, uncovered, for 35 minutes; drain.
  • 3. Spread ketchup over loaf. Bake until a thermometer reads 160°, 10-20 minutes longer. Let stand for 10 minutes before slicing.

Nutrition Facts

1 piece: 226 calories, 10g fat (4g saturated fat), 96mg cholesterol, 276mg sodium, 12g carbohydrate (5g sugars, 1g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1 starch.

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