Yogurt in meat loaf? Plain yogurt not only provides potassium but also is a great way to keep meat loaf moist.
Recipe information
Yield
Serves 8; 2 slices per serving
Ingredients
Preparation
Step 1
Preheat the oven to 375°F. Lightly spray a 9-inch square baking pan with cooking spray. Set aside.
Step 2
In a large bowl, stir together the oatmeal and yogurt. Let stand for 5 minutes.
Step 3
Add the remaining ingredients. Combine using your hands or a spoon. Shape into a loaf about 8 x 5 inches. Place in the baking pan.
Step 4
Bake for about 1 hour 15 minutes, or until the meat loaf registers 165°F on an instant-read thermometer and is no longer pink in the center. Remove from the oven and let stand for 5 to 10 minutes. Cut into 16 slices.
Cook’s Tip
Step 5
For leftovers with style, make meat loaf sandwiches in low-sodium buns or on low-sodium bread. Top the meat loaf with a mixture of 1 tablespoon no-salt-added ketchup and 1/2 teaspoon bottled white horseradish or dried horseradish. Add some crunchy romaine or curly green leaf lettuce, sliced onion, and Easy Dill Pickles (page 272). For a different flavor, spread the meat loaf with Barbecue Sauce (page 265) or Roasted Tomato Chipotle Salsa (page 269).
Nutrition information
Step 6
(Per serving)
Step 7
Calories: 119
Step 8
Total fat: 3.0g
Step 9
Saturated: 1.0g
Step 10
Trans: 0.0g
Step 11
Polyunsaturated: 0.5g
Step 12
Monounsaturated: 1.5g
Step 13
Cholesterol: 31mg
Step 14
Sodium: 102mg
Step 15
Carbohydrates: 8g
Step 16
Fiber: 2g
Step 17
Sugars: 2g
Step 18
Protein: 15g
Step 19
Calcium: 33mg
Step 20
Potassium: 248mg
Dietary Exchanges
Step 21
1/2 starch
Step 22
2 very lean meat
