Publisher Photo
Publisher Photo
"I've wanted to reduce the fat in my meat loaf for many years, so I finally came up with this recipe," explains Paul Soper of Sierra Vista, Arizona. "By starting with lean ground beef and not adding any milk or egg yolks, I reduced the total fat considerably. Making individual loaves cuts the cooking time by almost half," he adds.
MAKES:
8 servings
TOTAL TIME:
Prep: 15 min. Bake: 45 min.
MAKES:
8 servings
TOTAL TIME:
Prep: 15 min. Bake: 45 min.

Ingredients

  • 3 egg whites
  • 1/2 cup fat-free plain yogurt
  • 1 can (6 ounces) tomato paste
  • 1 tablespoon Worcestershire sauce
  • 1/2 cup quick-cooking oats
  • 1 small onion, chopped
  • 2 tablespoons dried parsley flakes
  • 1 teaspoon salt
  • 1 teaspoon poultry seasoning
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon pepper
  • 2 pounds lean ground beef (90% lean)
  • 1/2 cup ketchup

Directions

In a large bowl, combine the first 11 ingredients. Crumble beef over mixture and mix well. Shape into eight loaves.
Place on a rack coated with cooking spray in a shallow baking pan. Bake, uncovered, at 350° for 30 minutes. Spoon ketchup over the loaves. Bake 15 minutes longer or until a thermometer reads 160° and meat is no longer pink. Yield: 8 servings.
Originally published as Little Meat Loaves in Quick Cooking September/October 2003, p15

Nutritional Facts

1/4 pound: 264 calories, 11g fat (4g saturated fat), 42mg cholesterol, 633mg sodium, 15g carbohydrate (0 sugars, 2g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1/2 fat.

  • 3 egg whites
  • 1/2 cup fat-free plain yogurt
  • 1 can (6 ounces) tomato paste
  • 1 tablespoon Worcestershire sauce
  • 1/2 cup quick-cooking oats
  • 1 small onion, chopped
  • 2 tablespoons dried parsley flakes
  • 1 teaspoon salt
  • 1 teaspoon poultry seasoning
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon pepper
  • 2 pounds lean ground beef (90% lean)
  • 1/2 cup ketchup
  1. In a large bowl, combine the first 11 ingredients. Crumble beef over mixture and mix well. Shape into eight loaves.
  2. Place on a rack coated with cooking spray in a shallow baking pan. Bake, uncovered, at 350° for 30 minutes. Spoon ketchup over the loaves. Bake 15 minutes longer or until a thermometer reads 160° and meat is no longer pink. Yield: 8 servings.
Originally published as Little Meat Loaves in Quick Cooking September/October 2003, p15

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