Meat Loaf

Preparation

1. Step 1

   Preheat the oven to 375°F. Lightly spray a 9-inch square baking pan with cooking spray. Set aside.

   Step 2

   In a large bowl, stir together the oatmeal and yogurt. Let stand for 5 minutes.

   Step 3

   Add the remaining ingredients. Combine using your hands or a spoon. Shape into a loaf about 8 x 5 inches. Place in the baking pan.

   Step 4

   Bake for about 1 hour 15 minutes, or until the meat loaf registers 165°F on an instant-read thermometer and is no longer pink in the center. Remove from the oven and let stand for 5 to 10 minutes. Cut into 16 slices.

2. Cook’s Tip

   Step 5

   For leftovers with style, make meat loaf sandwiches in low-sodium buns or on low-sodium bread. Top the meat loaf with a mixture of 1 tablespoon no-salt-added ketchup and 1/2 teaspoon bottled white horseradish or dried horseradish. Add some crunchy romaine or curly green leaf lettuce, sliced onion, and Easy Dill Pickles (page 272). For a different flavor, spread the meat loaf with Barbecue Sauce (page 265) or Roasted Tomato Chipotle Salsa (page 269).

3. Nutrition information

   Step 6

   (Per serving)

   Step 7

   Calories: 119

   Step 8

   Total fat: 3.0g

   Step 9

   Saturated: 1.0g

   Step 10

   Trans: 0.0g

   Step 11

   Polyunsaturated: 0.5g

   Step 12

   Monounsaturated: 1.5g

   Step 13

   Cholesterol: 31mg

   Step 14

   Sodium: 102mg

   Step 15

   Carbohydrates: 8g

   Step 16

   Fiber: 2g

   Step 17

   Sugars: 2g

   Step 18

   Protein: 15g

   Step 19

   Calcium: 33mg

   Step 20

   Potassium: 248mg

4. Dietary Exchanges

   Step 21

   1/2 starch

   Step 22

   2 very lean meat