Sensible Soul Food

Mama Inez's Meat Loaf 

My friends laugh at me when I tell them I'd rather have my mom's meatloaf instead of steak.  That is until they taste my mom's meat loaf!  You can make it lower in fat and cholesteral by using extra lean (90%) ground beef.  You could also use ground turkey or a mix of both.  But if it is going to "Mama Inez's", ground beef is a must!  The leftovers make great sandwiches on whole wheat bread with light mayo and/or brown mustard.

 

Ingredients

2 lbs extra lean ground beef

1 small onion, chopped

1/2 teaspoon garlic powder

1/2 cup quick cooking oatmeal

2 tablespoons worcestershire sauce

2 eggs, beaten

1/2 teaspoon salt (or to taste)

1/2 teaspoon freshly ground black pepper (or to taste)

1  15-ounce can tomato sauce, divided use

1 cup water

2 tablespoons plain flour

 

Directions

Preheat oven to 375 degrees.  Spray a large baking dish with non-stick cooking spray.

In a large mixing bowl, crumble the ground beef.  Add the next 7 ingredients along with 1/2 can of the tomato sauce.  Mix well.  Shape into two equal loaves or 8 individual loaves and place in prepared baking dish.  Sprinkle loaves with flour.  Mix remaining tomato sauce with water and pour over loaves.  Seal baking dish with foil or cover with tight fitting top.  Bake for 30 minutes in preheated oven.  Uncover and complete baking for and additional 20-30 minutes or until loaves are browned and juices run clear.  Let loaves rest, covered, in a warm place before slicing and/or serving.   

Yield:  8 servings

 

Cal:  270   Carbs: 6 g    Fiber: 0.5 g     Fat: 20 g     Protein :25 g     Sugars: 3 g     Calcium: 24 g     Potassium: 407 mg      Sodium: 137 mg