Classic Diner Meat Loaf

Classic Diner Meat Loaf

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From: Diabetic Living Magazine

Here's a traditional recipe for a family favorite. Buy the leanest ground beef you can find for this home-style meat loaf.

Ingredients 8 servings

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Original recipe yields 8 servings
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Nutrition per serving may change if servings are adjusted.
  • ⅔ cup fat-free milk
  • ½ cup refrigerated or frozen egg product, thawed (see Tip)
  • 2 cups soft whole wheat bread crumbs
  • 2 green onions, thinly sliced
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon dried thyme or oregano, crushed
  • ¼ teaspoon salt
  • ⅛ teaspoon ground black pepper
  • 1½ pounds 90% or higher lean ground beef
  • ¼ cup ketchup
  • 1 tablespoon balsamic vinegar
  • 1 clove garlic, minced

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 350°F. Line a 2-quart rectangular baking dish with foil; set aside. In a large bowl, combine milk and egg. Stir in bread crumbs, green onion, Worcestershire sauce, thyme, salt, and pepper. Add ground beef; mix well. Shape meat mixture into an 8x5-inch rectangle in the prepared baking dish.
  2. Bake for 50 minutes. Spoon off fat. Meanwhile, in a small bowl, combine ketchup, vinegar, and garlic. Spread over top of meat loaf. Bake about 10 minutes more or until meat is done (160°F).
  3. Let stand for 10 minutes before serving. Spoon off any fat. Cut into slices.
  • Tip: You can substitute 3 egg whites for the ½ cup egg product.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 197 calories; 9 g fat(4 g sat); 1 g fiber; 8 g carbohydrates; 20 g protein; 13 mcg folate; 56 mg cholesterol; 4 g sugars; 339 IU vitamin A; 2 mg vitamin C; 57 mg calcium; 3 mg iron; 308 mg sodium; 405 mg potassium
  • Carbohydrate Servings: ½
  • Exchanges: ½ starch, 2½ lean meat, 1 fat

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