Recipes

Mom’s meat loaf—only better (but don’t tell her that!). This mix contains more vegetables than Mom’s, a few snips of basil, and chili sauce instead of catsup.

Prep: 30 minutes

Makes: 6 servings

 

Ingredients:

Nonstick cooking spray
1⁄3 cup sliced green onions
1⁄4 cup finely chopped red and/or yellow sweet pepper
1⁄4 cup finely chopped carrot
2 slightly beaten egg whites
1⁄2 cup finely crushed saltine crackers (14 crackers)
2 tablespoons fat-free milk
1⁄3 cup bottled chili sauce
1 tablespoon snipped fresh basil or oregano or 1⁄2 teaspoon dried basil or oregano, crushed
1⁄4 teaspoon black pepper
1 pound extra-lean ground beef
1 tablespoon brown sugar
1 teaspoon vinegar
Fresh herb sprigs (optional)

 

Instructions:

Coat an unheated small skillet with nonstick cooking spray. Preheat over medium heat. Add the green onions, sweet pepper, and carrot. Cook for 5 to 8 minutes or until vegetables are tender, stirring occasionally. Remove from heat; cool slightly.

In a large bowl stir together the egg whites, crushed crackers, milk, 2 tablespoons of the chili sauce, the basil or oregano, and black pepper. Add the cooked vegetables and the ground beef; mix well.

Firmly pat the meat mixture into a 71⁄2x31⁄2x2-inch loaf pan. Invert pan with meat mixture into a shallow baking pan; remove loaf pan. Bake the meat loaf in a 350° oven for 30 minutes.

Meanwhile, in a small bowl combine remaining chili sauce, brown sugar, and vinegar; spoon over meat loaf. Bake for 15 to 20 minutes more or until internal temperature registers 160°F on an instant-read thermometer. Let stand for 10 minutes. Transfer meat loaf to a platter. To serve, cut into slices. If desired, garnish with herb sprigs.

 

Hints:

Nutrition Facts per serving: 189 cal., 8 g total fat (3 g sat. fat), 48 mg chol., 319 mg sodium, 12 g carbo., 1 g fiber, 16 g pro.
Daily Values: 35% vit. A, 23% vit. C, 3% calcium, 11% iron
Exchanges: 1 Vegetable, 1⁄2 Starch, 2 Meat

 

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