Classic Diner Meat Loaf


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
1 ½ pounds 90% or higher lean ground beef
¼ cup ketchup
1 tablespoon balsamic vinegar
1 clove garlic, minced


Step 1
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. Stir in bread crumbs, green onion, Worcestershire sauce, thyme, salt, and pepper. Add ground beef; mix well. Shape meat mixture into an 8×5-inch rectangle in the prepared baking dish.

Step 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 degrees F).

Step 3
Let stand for 10 minutes before serving. Spoon off any fat. Cut into slices.

Tip: You can substitute 3 egg whites for the 1/2 cup egg product.

Nutrition Facts

Serving Size: 1 Serving Per Serving: 197 calories; protein 20.4g; carbohydrates 7.7g; dietary fiber 0.7g; sugars 4.1g; fat 8.8g; saturated fat 3.5g; cholesterol 55.7mg; vitamin a iu 338.8IU; vitamin c 2.2mg; folate 13.4mcg; calcium 56.6mg; iron 2.6mg; magnesium 29.7mg; potassium 404.9mg; sodium 308.5mg. Exchanges:
1/2 Starch, 2 1/2 Lean Meat, 1 Fat

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