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Basic Meat Loaf

 Basic Meat Loaf
"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
5 ServingsPrep: 15 min. Bake: 45 min. + standing

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 Facts: One serving equals 228 calories,

2 of 2

Basic Meat Loaf (continued)

Nutritional Facts: 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.
Wine: Light-Bodied Red Wine: Enjoy this recipe with a light-bodied red wine such as Pinot Noir.