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Favorite Meat Loaf

Yield 10 servings (serving size: 1 slice)
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.

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

Nutrition 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

How to Make It

  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.

  4. carbo rating: 6

The Complete Step-by-Step Low Carb Cookbook