Wednesday, July 9, 2008

Meatloaf

I've had this relatively low calorie meatloaf recipe for some time. It's easy to prepare and you can cut down the cooking time by making it into small meatloaves which is what I always do, because you end up with a more available crunchy outside which I love.

And these make great leftovers for sandwiches, but if you are cooking for only two and don't want too much leftovers, you don't have to cook the whole recipe. Divide and freeze the second batch. You can keep it for at least 3 months.

I don't use meatloaf pans, I rather cook it in a regular pan so that all the fat can run out rather than be cooked into the meatloaf.

I like using barbecue sauce rather than catsup in the meatloaf. If you prefer, substitute with about 1 tablespoon of barbecue sauce, don't use 1/4 cup.

MEATLOAF

Ingredients:
1 lb lean ground beef (85%)
1 egg white
1/4 cup catsup
1/4 cup finely chopped onion
2 cloves garlic
2/4 cup shredded carrots
1/4 cup fine dry bread crumbs
1/4 cup skim milk
1 tablespoon mustard (I prefer Dijon)
1 teaspoon chili powder
1 teaspoon garlic powder
2 tablespoons of catsup to spread outside the meatloaf
Salt and Pepper to taste
Cooking Spray

Directions:
Heat oil in heavy large skillet over medium-high heat. Add onions and sauté until just tender, about 6 minutes. Add garlic; sauté 1 minute. Transfer onion mixture to large bowl.

Combine the beef, breadcrumbs, onion mixture, 1 tablespoon barbecue sauce, and remaining ingredients except cooking spray in a large bowl. Do not overmix as it will make the loaf dense.

Shape meat mixture into a 9 x 5-inch loaf on a broiler pan coated with cooking spray. Bake at 350° for 1 hour or until a thermometer registers 160°. Spread the 2 tablespoons of catsup during the last 10 minutes of cooking.

Let stand 10 minutes. Transfer to platter and serve.

Makes 6 servings
Per serving:

Calories: 170
Fat: 7
Carbs: 10 g
Protein: 15 g
Fiber: 1 g

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