Wednesday, April 9, 2008

New Fashioned Meat Loaf

2/3 cup old-fashioned oats
1/2 cup fat-free milk
1 pound 97% lean ground veal or 96% lean ground beef
1/2 cup chopped fresh spinach leaves
1/4 cup minced onion
2 large egg whites, lightly beaten
1 tablespoon prepared horseradish
2 teaspoons Italian seasoning
1 teaspoon Worcestershire sauce
1 clove garlic, minced
1/2 teaspoon salt
1/3 cup reduced-sugar or unsweetened ketchup (such as Heinz One Carb)

Preheat the oven to 350°F. Lightly mist an 8 1/2" x 4 1/4" x 3" nonstick loaf pan with olive oil spray. Set aside.
In a medium mixing bowl, combine the oats and the milk. Let stand for 3 minutes, or until the oats are slightly softened. Add the veal or beef, spinach, onion, egg whites, horseradish, Italian seasoning, Worcestershire sauce, garlic, and salt. With clean hands or a fork, mix well. Transfer the mixture to the prepared pan. Press into the pan, patting the top flat. Spread the ketchup over the top.
Bake for 30 minutes, or until a thermometer inserted in the center registers 160°F and the meat is no longer pink. Let sit for 10 minutes. Cut into 8 slices. Serve immediately.
Makes 4 (2-slice) servings
Per serving: 224 calories, 29 g protein, 14 g carbohydrates, 5 g fat (1 g saturated), 91 mg cholesterol, 2 g fiber, 552 mg sodium
For a firmer meat loaf, use only one egg white. Two will make it extra moist--so much that it almost crumbles.

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