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Ingredients
Servings: 4
Vegetable oil spray
1 slice whole-wheat bread
1 pound lean ground beef
1/3 cup minced onion
White of 1 large egg
1/4 tsp salt
1/4 tsp pepper
2 tbsp no-salt-added ketchup
1 medium garlic clove, minced
2 tbsp no-salt-added ketchup
1 tbsp coarse-grain or Dijon mustard
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Nutrition Facts
Exchanges/Choices:
3 Lean Meat
1/2 Fat
1/2 Carbohydrate
Calories 229
Calories from Fat 88
Fat 10g
Saturated Fat 2.8g
Cholesterol 69mg
Sodium 357mg
Carbohydrate 10g
Dietary Fiber 1g
Sugar 6g
Protein 24g |
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Cooking Methods
- Lightly spray the grill rack with
vegetable oil spray. Preheat the grill on medium high.
- Meanwhile, in a food processor or
blender, process the bread into crumbs. Pour the crumbs into a medium
bowl.
- Combine the meat, onion, egg white,
salt, pepper, 2 tbsp ketchup and garlic with the crumbs. You will get
the best results by mixing with your hands, but you can use a spoon
if you prefer. Shape the mixture into an oval patty 1 1/2 inches
thick.
- Grill the meat loaf, covered, for
10 minutes. Using two spatulas, carefully turn over the meat loaf.
- Meanwhile, in a small bowl, stir
together the remaining 2 tbsp ketchup and the mustard. Spread over
the top of the meat loaf.
- Grill, covered for 10 minutes, or
until the meat loaf is no longer pink the center.
- To serve, put the meat loaf on a
cutting board. Cut crosswise into 8 slices.
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