Favorite Meat Loaf

recipe
Meat loaf is sometimes higher in carbs than you might think because of the bread that is added, along with egg, as a binder. Our version has a small amount of breadcrumbs, and they're 100-percent whole wheat.

Yield:

10 servings (serving size: 1 slice)

Recipe from

Oxmoor House

Nutritional Information

Calories 137
Caloriesfromfat 0.0 %
Fat 4.1 g
Satfat 1.4 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 17.2 g
Carbohydrate 7.7 g
Fiber 1.2 g
Cholesterol 62 mg
Iron 2.2 mg
Sodium 213 mg
Calcium 38 mg

Ingredients

Cooking spray
1/2 cup chopped onion
1/4 cup finely chopped celery
2 garlic cloves, minced
1 1/2 pounds ground round
1 (14 1/2-ounce) can diced tomatoes with Italian herbs, drained (such as Contadina)
3 (1-ounce) slices reduced-calorie whole wheat bread, torn into small pieces
1 tablespoon reduced-sodium Worcestershire sauce
1 large egg, lightly beaten
1 large egg white, lightly beaten
1/4 teaspoon pepper
2 tablespoons chili sauce
1 tablespoon water

Preparation

1. Preheat oven to 350°.

2. Coat a nonstick skillet with cooking spray; place over medium-high heat until hot. Add onion, celery, and garlic; sauté 3 minutes or until tender.

3. Combine onion mixture, ground round, and next 6 ingredients in a bowl; stir well. Shape meat mixture into a 9 x 5-inch loaf; place on a broiler pan coated with cooking spray. Combine chili sauce and water; brush over loaf. Bake, uncovered, at 350° for 1 hour or until a meat thermometer registers 160°. Let stand 10 minutes before slicing.

carbo rating: 6