Yummy Meatloaf

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Yummy Meatloaf

This easy to make meatloaf is tasty and loaded with protein. Great sides to accommodate this dish are green beans, broccoli, yellow squash or spinach.
Calories 271 kcal

Ingredients

  • 1 1/2 pounds lean ground beef 97% fat free
  • 1 egg
  • 1 onion chopped
  • 1 cup milk
  • 1 cup whole wheat bread crumbs
  • 2 tablespoons of Worcestershire sauce
  • salt and pepper to taste
  • garish with rosemary
  • For meatloaf sauce:
  • 1 tablespoons brown sugar
  • 2 tablespoons prepared mustard
  • 1/3 cup ketchup

Instructions

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. In a large bowl, combine the beef, egg, onion, milk and bread crumbs. Season with salt and pepper to taste and place in a lightly greased 5x9 inch loaf pan, OR form into a loaf and place in a lightly greased 9x13 inch baking dish.
  3. In a separate small bowl, combine the brown sugar, mustard and ketchup. Mix well and pour over the meatloaf.
  4. Bake at 350 degrees F (175 degrees C) for 1 hour.
  5. Tip: Aluminum foil can be used to keep food moist, cook it evenly, and make clean-up easier.
  6. Cook For 1 Hour

Recipe Notes

ACTUAL NUTRITIONAL CONTENT PER SERVING (serves 1): 271 calories, 30g protein, 23g carb, 2g fiber, 22g net carb, 8g sugar, 5g fat, 2g sat fat, 225 mg sodium

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Patty Martin

Registered Dietitian Nutritionist

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