Meat Loaf

Directions

1. 1
   Preheat the oven to 375F.
2. 2
   Lightly spray a 9-inch square baking pan with cooking spray.
3. 3
   Set aside.
4. 4
   In a large bowl, stir together the oatmeal and yogurt.
5. 5
   Let stand for 5 minutes.
6. 6
   Add the remaining ingredients.
7. 7
   Combine using your hands or a spoon.
8. 8
   Shape into a loaf about 8 x 5 inches.
9. 9
   Place in the baking pan.
10. 10
    Bake for about 1 hour 15 minutes, or until the meat loaf registers 165F on an instant-read thermometer and is no longer pink in the center.
11. 11
    Remove from the oven and let stand for 5 to 10 minutes.
12. 12
    Cut into 16 slices.
13. 13
    For leftovers with style, make meat loaf sandwiches in low-sodium buns or on low-sodium bread.
14. 14
    Top the meat loaf with a mixture of 1 tablespoon no-salt-added ketchup and 1/2 teaspoon bottled white horseradish or dried horseradish.
15. 15
    Add some crunchy romaine or curly green leaf lettuce, sliced onion, and Easy Dill Pickles (page 272).
16. 16
    For a different flavor, spread the meat loaf with Barbecue Sauce (page 265) or Roasted Tomato Chipotle Salsa (page 269).
17. 17
    (Per serving)
18. 18
    Calories: 119
19. 19
    Total fat: 3.0g
20. 20
    Saturated: 1.0g
21. 21
    Trans: 0.0g
22. 22
    Polyunsaturated: 0.5g
23. 23
    Monounsaturated: 1.5g
24. 24
    Cholesterol: 31mg
25. 25
    Sodium: 102mg
26. 26
    Carbohydrates: 8g
27. 27
    Fiber: 2g
28. 28
    Sugars: 2g
29. 29
    Protein: 15g
30. 30
    Calcium: 33mg
31. 31
    Potassium: 248mg
32. 32
    1/2 starch
33. 33
    2 very lean meat