Healthy Meat Loaf
TOTAL TIME: Prep: 25 min. Bake: 55 min. + standing
YIELD: 8 servings.
Welcome your family in from the cold with this moist and delicious meat loaf with wonderful southwestern taco flavor. This is down-home comfort food at its healthy best! —Mary Relyea, Canastota, New York
Ingredients
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1 large onion, chopped
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1 large sweet red pepper, chopped
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3 garlic cloves, minced
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1 tablespoon olive oil
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1 cup dry bread crumbs
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2 teaspoons chili powder
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1 teaspoon salt
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1 teaspoon dried oregano
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1/2 teaspoon ground cumin
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1/2 teaspoon pepper
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1 can (14-1/2 ounces) diced tomatoes with mild green chiles, divided
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1/3 cup plain yogurt
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1 large egg, lightly beaten
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2 pounds lean ground beef (90% lean)
Directions
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1.
Preheat oven to 350°. In a large nonstick skillet, heat oil over medium heat; add onion and red pepper. Cook and stir until tender, 3-5 minutes. Add garlic; cook 1 minute longer. Transfer to a large bowl. Stir in bread crumbs, chili powder, salt, oregano, cumin, pepper, 2/3 cup diced tomatoes with green chiles, yogurt and egg. Crumble beef over mixture and mix lightly but thoroughly.
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2.
Shape into a loaf and place in a greased 11x7-in. baking dish. Spoon the remaining diced tomatoes over top. Bake, uncovered, until no pink remains and a thermometer reads 160°, 55-60 minutes. Drain if necessary; let stand for 15 minutes before slicing.
Nutrition Facts
1 piece: 296 calories, 13g fat (5g saturated fat), 98mg cholesterol, 672mg sodium, 18g carbohydrate (6g sugars, 3g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1/2 fat.
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