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Favorite Meat Loaf

Favorite Meat Loaf

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.

Oxmoor House JANUARY 2005

  • Yield: 10 servings (serving size: 1 slice)

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

Nutritional Information

Amount per serving
  • Calories: 137
  • Calories from fat: 0.0%
  • Fat: 4.1g
  • Saturated fat: 1.4g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 17.2g
  • Carbohydrate: 7.7g
  • Fiber: 1.2g
  • Cholesterol: 62mg
  • Iron: 2.2mg
  • Sodium: 213mg
  • Calcium: 38mg
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