Nothing says comfort food more than a piping hot slice of meat loaf served with mashed potatoes and gravy. Of course, the fat in a slice of meat loaf alone amounts to about 17 grams, even when you use lean ground beef. To lighten it, this uses extra-lean ground beef, rolled oats and vegetables for increased fibre plus a salsa topping instead of the usual high-sugar ketchup or chili sauce. Cooking the loaf free form on a baking sheet drains away the fat, which results in only 206 calories and 7 grams of fat per serving.
- Portion size 8 servings
- Credits : Canadian Living Magazine: October 2004
Ingredients
Method
In bowl, whisk egg whites lightly; stir in oats, onion, zucchini, carrot, garlic, Worcestershire sauce, salt, thyme and pepper. Mix in beef.
Place on greased rimmed baking sheet; form into 13-inch (33 cm) long by 2-inch (5 cm) high oval loaf. Bake in 350°F (180°C) oven until browned, about 40 minutes. Spread salsa over top; bake until meat thermometer registers 170°F (77°C), about 20 minutes.
Nutritional facts <b>Per serving:</b> about
- Sodium 382 mg
- Protein 22 g
- Calories 206.0
- Total fat 7 g
- Cholesterol 47 mg
- Saturated fat 3 g
- Total carbohydrate 12 g
%RDI
- Iron 19.0
- Folate 7.0
- Calcium 3.0
- Vitamin A 25.0
- Vitamin C 7.0
