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Ingredients
- 1 lb Lean grnd beef
- 3/4 c. Rolled oats -- old Fashioned
- 1/2 c. Green bell pepper -- finely Minced
- 1/3 c. Onion -- finely minced
- 1/4 c. Beef broth -- low sodium
- 2 Tbsp. Fresh parsley -- finely Minced
- 2 Tbsp. Tomato paste
- 2 lrg Egg whites -- lightly Beaten
- 2 x Cloves garlic -- crushed
- 1/4 tsp Salt
- 1/4 tsp Fresh grnd black pepper
- 1/4 c. Chili sauce
Directions
- 1. Heat oven to 350F.
- 2. In large bowl combine grnd beef, oats, green pepper, onion, beef broth, parsley, tomato paste, egg whites, garlic, salt, and black pepper; using hands or possibly wooden spoon, mix well.
- 3. Shape mix into load aobut 8x4x2 1/2", rounding it on top; place in fat-free meat loaf pan (see note) or possibly in foil-lined shallow baking pan.
- Brush with chili sauce; bake 50 to 60 min, just till juices run clear when loaf is pierced with skewer. Don't overbake.
- 4. Transfer meat loaf to serving platter; let stand 10 min before slicing.
- NOTE: The removable insert in this pan allows any dirppings to drain away from meat loaf into bottom of pan. The pan is available in housewares stores nationwide.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 142g | |
| Recipe makes 6 servings | |
| Calories 220 | |
| Calories from Fat 109 | 50% |
| Total Fat 12.19g | 15% |
| Saturated Fat 4.59g | 18% |
| Trans Fat 0.71g | |
| Cholesterol 51mg | 17% |
| Sodium 302mg | 13% |
| Potassium 392mg | 11% |
| Total Carbs 9.76g | 3% |
| Dietary Fiber 1.7g | 6% |
| Sugars 1.46g | 1% |
| Protein 17.34g | 28% |
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