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Little Meat Loaves Recipe

"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.
TOTAL TIME: Prep: 15 min. Bake: 45 min. YIELD:8 servings

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

  • 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 meat thermometer reads 160° and meat is no longer pink. Yield: 8 servings.

Nutritional Facts

Nutritional Analysis: One serving equals 264 calories, 11 g fat (4 g saturated fat), 42 mg cholesterol, 633 mg sodium, 15 g carbohydrate, 2 g fiber, 27 g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1/2 fat.