Basic Meat Loaf

Name: Basic Meat Loaf
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 5 servings.
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

"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

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 11x7-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 thermometer reads 160°. Let stand for 10 minutes before slicing.

Nutrition Facts

1 slice: 228 calories, 9g fat (4g saturated fat), 35mg cholesterol, 307mg sodium, 13g carbohydrate (0 sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 starch.

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

Reviews

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Average Rating:

GwenandDirk

Jul 4, 2013

Great recipe. Good nutritional value. Didn't change anything about the recipe but did use extra lean beef. Will definitely make again.
MouseBytes

Nov 2, 2012

Simply delicious!
EmilyLaurenGrey

Mar 8, 2012

Made it for my family. It was super easy to make, and tasted great! I even substituted the beef for ground turkey, it still turned out delicious.
bablondie2

Jan 14, 2010

good recipe. good flavor and easy ingredients.