Corny Meat Loaf
|Ground chuck||1 Pound|
|Quick cooking oats||1⁄2 Cup (8 tbs), uncooked|
|Diced onion||1⁄4 Cup (4 tbs)|
|Chopped fresh parsley||2 Tablespoon|
|Frozen corn||1⁄2 Cup (8 tbs), thawed and drained|
|Salt free herb and spice blend||2 Tablespoon (14-Herb-And-Spice Blend)|
|Reduced-sodium soy sauce||1 1⁄2 Teaspoon|
|Egg||1 , beaten|
|Plain low-fat yogurt||2 Tablespoon|
|No salt added catsup||9 Tablespoon, divided|
|Vegetable cooking spray||1|
Combine ground chuck, oats, onion, parsley, corn, herb-and-spice blend, and soy sauce in a mixing bowl, mix lightly.
Combine egg and yogurt, blending until smooth, add to meat mixture.
Stir in 1/4 cup catsup.
Shape into an 8 1/2 - x 4 1/2-inch loaf.
Place on a broiler pan coated with cooking spray.
Bake, uncovered, at 350Â° for 40 to 45 minutes.
Spread remaining 1 tablespoon catsup on top of meat loaf, bake an additional 5 minutes.
Calories 287 Calories from Fat 153
% Daily Value*
Total Fat 17 g26%
Saturated Fat 6.5 g32.6%
Trans Fat 0 g
Cholesterol 88.9 mg29.6%
Sodium 118.5 mg4.9%
Total Carbohydrates 18 g5.9%
Dietary Fiber 1.7 g6.8%
Sugars 6.3 g
Protein 17 g33.3%
Vitamin A 14.1% Vitamin C 17.6%
Calcium 3.2% Iron 8.8%
*Based on a 2000 Calorie diet