ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Meat Loaf

Photo: Oxmoor House
Total time 1 hr, 25 mins
Yield Serves 8 (serving size: 1 slice meat loaf)
Whether you enjoy it hot out of the oven or on a cold sandwich, meat loaf is a time-tested American classic. Here, it gains nutrition with the addition of baby spinach and excitement with a sweet-and-spicy glaze.

Ingredients

  • Meat Loaf:
  • 1 (5-ounce) package fresh baby spinach
  • 2 tablespoons water
  • 1 pound ground sirloin
  • 1/2 pound ground veal
  • 1/2 pound ground pork
  • 1 1/2 cups finely chopped onion
  • 2 tablespoons Worcestershire sauce
  • 1 1/2 teaspoons dry mustard
  • 1 teaspoon kosher salt
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon freshly ground black pepper
  • 1 large egg
  • 1 large egg white
  • 1/2 cup uncooked old-fashioned rolled oats
  • Cooking spray
  • Glaze:
  • 1/4 cup ketchup
  • 2 tablespoons brown sugar
  • 2 tablespoons cider vinegar

Nutrition Information

  • calories 218
  • fat 6.8 g
  • satfat 2.5 g
  • monofat 2.6 g
  • polyfat 0.8 g
  • protein 25.3 g
  • carbohydrate 14.7 g
  • fiber 1.9 g
  • cholesterol 93 mg
  • iron 2.7 mg
  • sodium 498 mg
  • calcium 42 mg

How to Make It

  1. Preheat oven to 450°.

  2. To prepare meat loaf, heat a large sauté pan over medium heat; add spinach and 2 tablespoons water to pan. Cover and steam 2 minutes or until spinach wilts. Remove pan from heat; cool 5 minutes.

  3. Combine ground sirloin, veal, pork, and next 8 ingredients (through egg white) in a large bowl; gently mix just until combined. Add spinach and oats; gently mix until blended.

  4. In a 9 x 13-inch glass or ceramic baking dish coated with cooking spray, shape mixture into a 9 x 5-inch loaf.

  5. To prepare glaze, combine ketchup, brown sugar, and cider vinegar, stirring with a whisk until blended. Brush glaze over meat loaf. Bake at 450° for 15 minutes. Reduce oven temperature to 350°. Bake an additional 45 minutes or until done; let stand 10 minutes before slicing.

Cooking Light Lighten Up, America!