Rating: 4.5 stars
3 Ratings
  • 5 star values: 2
  • 4 star values: 0
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0

This made-over classic boasts whole-grains and plenty of veggies for a really satisfying comfort-food dinner.

Source: Diabetic Living Magazine


Recipe Summary

35 mins
1 hr 35 mins


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 350 degrees F. Line a 2-quart rectangular baking dish with foil; set aside.

  • In a large bowl combine milk and egg whites; beat with a fork until well mixed. Stir in bread crumbs, 1/4 cup chopped green onions, the Italian seasoning, salt, and the 1/8 teaspoon pepper. Add ground beef; mix well. Shape beef mixture into a 7x4-inch rectangle in the prepared baking dish.

  • Bake about 1 hour or until internal temperature reaches 160 degrees F (see Tips). Spoon off fat. Let meat loaf stand for 10 minutes. Using two spatulas, carefully transfer meat loaf to serving platter, draining off as much fat as possible.

  • Meanwhile, for sauce, coat a medium skillet with cooking spray. Add butter; melt over medium heat. Add mushrooms and garlic; cook about 4 minutes or until mushrooms are nearly tender. Stir in 1/4 cup sliced green onions; cook for 1 minute more. In a small bowl stir together sour cream and flour. Stir the cold water and beef bouillon granules into the mushroom mixture. Stir sour cream mixture into mushroom mixture in skillet. Cook and stir until thickened and bubbly. Cook and stir for 1 minute more. Add additional water if needed to thin to desired consistency. Serve sauce over meat loaf. If desired, sprinkle with additional sliced green onions and pepper.


Tips: The internal color of a meat loaf is not a reliable doneness indicator. A beef loaf cooked to 160 degrees F is safe, regardless of color. To measure the doneness of a meat loaf, insert an instant-read thermometer into the center of the loaf.

Nutrition Facts

3 oz. meat loaf plus 1/4 cup sauce
214 calories; protein 21.1g; carbohydrates 9.6g; dietary fiber 0.9g; sugars 1.8g; fat 9.7g; saturated fat 5.3g; cholesterol 65.1mg; vitamin a iu 294.5IU; vitamin c 2.6mg; folate 28.9mcg; calcium 93.2mg; iron 2.4mg; magnesium 32.6mg; potassium 500.3mg; sodium 534.3mg.

1/2 starch, 3 lean meat, 1 fat