Basic Meat Loaf

  Dinner

Since I can't have much salt, I've come up with a recipe for easy meatloaf that is really tasty without it.

Basic Meat Loaf

Average Rating: 4.888888

TOTAL TIME: Prep: 15 min. Bake: 45 min. + standing
YIELD: 5 servings.

Ingredients

  • 1 large egg, lightly beaten
  • 1/2 cup 2% milk
  • 3 slices whole wheat bread, torn into pieces
  • 1/4 cup finely chopped onion
  • 1 teaspoon Worcestershire sauce
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon ground mustard
  • 1/4 teaspoon rubbed sage
  • 1/4 teaspoon pepper
  • 1 pound lean ground beef (90% lean)
  • 3 tablespoons ketchup

Instructions

  • 1. Preheat oven to 350°. In a large bowl, whisk egg and milk. Add bread; let stand for 5 minutes. Stir in onion, Worcestershire sauce and seasonings. Crumble beef over mixture and mix well.
  • 2. Shape into a loaf in a greased 11x7-in. baking pan. Bake, uncovered, for 35 minutes; drain.
  • 3. Spoon ketchup over loaf. Bake until a thermometer reads 160°, 10-20 minutes longer. Let stand for 10 minutes before slicing.

Nutrition Facts

1 slice: 226 calories, 10g fat (4g saturated fat), 96mg cholesterol, 276mg sodium, 12g carbohydrate (5g sugars, 1g fiber), 22g protein.
Diabetic Exchanges:
3 lean meat, 1 starch.

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