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1
Preheat the oven to 375F.
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2
Lightly spray a 9-inch square baking pan with cooking spray.
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3
Set aside.
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4
In a large bowl, stir together the oatmeal and yogurt.
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5
Let stand for 5 minutes.
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6
Add the remaining ingredients.
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7
Combine using your hands or a spoon.
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8
Shape into a loaf about 8 x 5 inches.
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9
Place in the baking pan.
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10
Bake for about 1 hour 15 minutes, or until the meat loaf registers 165F on an instant-read thermometer and is no longer pink in the center.
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11
Remove from the oven and let stand for 5 to 10 minutes.
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12
Cut into 16 slices.
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13
For leftovers with style, make meat loaf sandwiches in low-sodium buns or on low-sodium bread.
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14
Top the meat loaf with a mixture of 1 tablespoon no-salt-added ketchup and 1/2 teaspoon bottled white horseradish or dried horseradish.
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15
Add some crunchy romaine or curly green leaf lettuce, sliced onion, and Easy Dill Pickles (page 272).
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16
For a different flavor, spread the meat loaf with Barbecue Sauce (page 265) or Roasted Tomato Chipotle Salsa (page 269).
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17
(Per serving)
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18
Calories: 119
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19
Total fat: 3.0g
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20
Saturated: 1.0g
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21
Trans: 0.0g
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22
Polyunsaturated: 0.5g
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23
Monounsaturated: 1.5g
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24
Cholesterol: 31mg
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25
Sodium: 102mg
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26
Carbohydrates: 8g
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27
Fiber: 2g
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28
Sugars: 2g
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29
Protein: 15g
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30
Calcium: 33mg
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31
Potassium: 248mg
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32
1/2 starch
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33
2 very lean meat
