By itself or as a sandwich it's an old-time favorite!
1 lb. lean ground beef (91% fat-free), completely thawed if frozen
1/2 cup bread crumbs (plain or whole wheat is fine)
1/2 medium onion, finely chopped (I didn’t do this in the picture above, but most of the time I extra finely dice the onions or substitute 1/2 Tbsp. onion powder for my children who do not like larger onion pieces in their meatloaf)
1 Tbsp. beef bouillon granules (reduced sodium, if you can find it or there some good organic bouillon substitutes which are great – substitute as directed on package)
2 Tbsp. lite soy sauce (different soy sauces yield a slightly different flavor – pick your favorite)
1 whole egg
1/4 cup skim milk
2 Tbsp. ketchup (I like something as natural/ high-fructose corn syrup free as possible)
1/2 cup reduced fat shredded, Colby jack, Monterey jack, or part-skim mozzarella cheese
1 Tbsp. browning sauce – optional, but good (it kicks up the flavor a bit to my husband’s delight)
4-8 oz. tomato sauce (we use a full 8 oz., because we like a saucier meatloaf, but use as desired)
Place all ingredients in a large bowl, except tomato sauce (reserve to be used during cooking). Mix ingredients together with a large spoon, or I find it much easier to knead the ingredients together by hand until well combined.
Shape mixture into an oval loaf and place in an 8 x 4” loaf pan coated with non-stick cooking spray.
Bake, uncovered at 350° F for approximately 40 minutes. Remove meatloaf from oven and carefully drain about half (or more, if desired) the juices. Cover meatloaf with tomato sauce (use between 4-8 oz. as desired). Return pan to oven and cook an additional 15-25 minutes until no longer pink inside (but not over-cooked and dried out). Makes 4 large servings or 6 approximately 1” slices.
Nutritional Information (I know I said I wouldn’t add this, but I already had it calculated from some time ago) per serving:
4 servings: 351.3 calories/ 31.5 g protein/ 19.3 g carb/ 14.9 g fat
5 servings: 281 calories/ 25.2 g protein/ 15.4 g carb/ 11.9 g fat
6 servings: 234.2 calories/ 21 g protein/ 12.8 g carb/ 9.9 g fat
Recipe Source: Slightly adapted from Kirsten G. (although she doesn’t remember giving me this recipe we’ll still give her credit:)