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Basic Meatloaf

http://www.eatingwell.com/recipes/basic_meatloaf.html

From EatingWell:  January/February 2013

While meatloaf purists focus on the meat, we like to look at meatloaf as a way to pack extra veggies and whole grains into a meal, as we do in this healthy, classic meatloaf recipe.

10 servings | Active Time: 30 minutes | Total Time: 1 1/2 hours

Ingredients

Preparation

  1. Preheat oven to 375°F. Coat a large rimmed baking sheet with cooking spray (or see Loaf Pan Variation).
  2. Pulse onion, bell pepper and celery in a food processor until finely chopped. (Or finely chop them with a knife.)
  3. Heat oil in a large nonstick skillet over medium-high heat. Add the vegetables and cook, stirring occasionally, until tender and most of the liquid has evaporated, 5 to 10 minutes. Transfer to a large bowl and let cool for 10 minutes.
  4. Add 2 tablespoons ketchup, Worcestershire, mustard, paprika, garlic powder, salt and pepper to the vegetables; stir to combine. Stir in egg and breadcrumbs. Add ground beef and with clean hands gently knead the vegetable mixture into the meat; do not overmix. Pat the meat mixture into a loaf shape (about 12 by 5 inches) on the prepared baking sheet. Spread the remaining 3 tablespoons ketchup on top.
  5. Bake the meatloaf until an instant-read thermometer inserted in the center registers 165°F, about 45 minutes. Let rest for 10 minutes before slicing.

Nutrition

Per serving : 205 Calories; 9 g Fat; 3 g Sat; 4 g Mono; 74 mg Cholesterol; 10 g Carbohydrates; 19 g Protein; 2 g Fiber; 328 mg Sodium; 355 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1/2 starch; 1/2 vegetable; 2 1/2 medium-fat meat; 1/2 fat

Tips & Notes