From the Editors of Live Right Live Well
Choose lean cuts of meat more often; they contain fewer calories and less artery-clogging saturated fat to help you with your resolutions to eat healthier foods and lose weight. Twenty-nine cuts of beef fit the USDA criteria for “lean,” and ground beef with 5 percent fat is one of them. It’s perfect for a lean, protein-rich meatloaf. Fiber-rich oats bind the meat into a loaf; tomato sauce, garlic and onion add vegetable-based nutrients. A simple glaze with chipotle peppers adds a zesty kick.
Makes 8 servings
IngredientsMeatloaf1 1/2 pounds extra-lean ground beef (no more than 5 percent fat)3/4 cup quick-cooking oats, uncooked3/4 cup very finely chopped onion3 garlic cloves, very finely minced1 8-ounce can tomato sauce1 tablespoon Worcestershire sauce1 extra-large egg, lightly beaten1 teaspoon dried thyme1/4 teaspoon salt3/4 teaspoon black pepper
Glaze1/3 cup barbecue sauce2 teaspoons very finely chopped chipotle pepper packed in adobo sauce
Directions1. Heat oven to 350 F.
2. Combine all meatloaf ingredients in a large bowl. Mix lightly -- but thoroughly -- with hands.
3. Shape into a 10-by-6-inch loaf and place in shallow pan coated with vegetable cooking spray or on rack of broiler pan.
4. Bake for 50 minutes or until meatloaf is medium-done (160 F) and not pink in the center. Juices should not show any pink color. Let meatloaf rest for 10 minutes before slicing.
5. Stir together barbecue sauce and chopped chipotle pepper in a small bowl. Brush across top of cooked meatloaf.
Nutrition information (per serving)195 calories22 g protein13 g carbohydrate5.5 g fat (2 g saturated)78 mg cholesterol410 mg sodium407 mg potassium23 mg calcium3.3 mg iron230 IU vitamin A4 mg vitamin C1.5 g fiber
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