2/3 cup fat-free milk
1/2 cup egg substitute or 3 egg whites
2 cups soft whole wheat bread crumbs
2 green onions, sliced thin
1 tbsp Worcestershire sauce
1 tsp dried oregano
1/4 tsp salt
1/4 tsp freshly ground black pepper
1 1/2 lbs lean ground beef
1/4 cup ketchup
1 1/4 tbsp balsamic vinegar
1 garlic clove, minced
Preheat oven to 350 degrees.
Line a loaf pan with foil and set aside.
In a large bowl combine the milk and egg substitute or egg whites. Stir in the bread crumbs, onions, Worcestershire sauce, oregano, salt and pepper. Add the ground beef and mix well. Shape the mixture into a loaf in the pan.
Bake at 350 degrees for 50 minutes. Spoon off fat.
In a small bowl, combine the ketchup, balsamic vinegar, and garlic. Spread the mixture over the top of the meatloaf. Bake another 10 minutes or until done.
Let stand 10 minutes before slicing. Spoon off any fat that has accumulated.
Yield: 8 servings
Per serving: 197 calories, 9 g (4 g sat) fat, 56 mg chol, 30 mg sodium, 8 g carbs, 1 g fiber, 20 g protein.
Diabetic Exchanges: 0.5 starch, 2.5 lean meat, 1 fat
Carb Choices: 0.5