January 2008 | Mouthwatering Meat Loaf
Meat loaf is often made with cracker crumbs; to add fiber and nutrition use oats instead.
Ingredients
- 1.5 pounds extra-lean ground beef
- 1.5 cups quick-cooking whole oats
- 3/4 cup 1% or nonfat milk
- 1 egg
- 1 small onion, chopped
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1/2 teaspoon dry mustard
- 1/3 cup ketchup or low sodium barbeque sauce
Instructions
- Preheat oven to 350 degrees. Mix all ingredients except ketchup. Spread in an ungreased 9” x 5” x 3” loaf pan. Bake uncovered for one hour and fifteen minutes, spooning ketchup over top of meat loaf during the last fifteen minutes of baking.
Nutrition Information
Makes eight 4-ounce servings.
- Calories: 193
- Total Fat: 5.5g
- Saturated Fat: 1g
- Cholesterol: 72mg
- Sodium: 267mg
- Carbohydrates: 16g
- Fiber: 2g
- Protein: 21g
