Weekly Recipe: Barbecue Meat Loaf

Meatloaf might be passe.  But passe things tend to come around again (like the unfortunate circa 1980s Madonna look, which seems to be making a comeback *shudder*), and besides, there are few better comfort foods than a good slice of meatloaf with a side of mashed potatoes. 

This month's Cooking Light did their cooking class section on meatloaf and offered up several interesting sounding recipes.  I made the first one, barbecue meatloaf, for dinner tonight and it was a big hit.  This is definitely making its way into my recipes file.  FYI - I used a spicy brown mustard, hot chili powder, and Famous Dave's Sweet and Sassy BBQ sauce (which has a bit of a kick).  I also drizzled some extra sauce on the pieces once they were plated.  I served it with veggies, and carmelized sweet onions.  Mmmmmmm-mmmmmmm good.

Oh and lest I forget to metion, the best part about this meatloaf is its nutritional info.  203 calories, 5.4 grams of fat, 1.1 grams of fiber for 2 slices.  For all you WW fans, that means it's only 4 points for 2 slices.  The same as a 3 oz chicken breast!  And it tastes infinitely better.  I have cut red meat almost completely out of my diet (opting for turkey, chicken, pork, and soy), but this recipe might convince me to eat it more. 

Barbecue Meatloaf
1 1/2  pounds ground beef, extra lean (raw)
1/2  cup dry breadcrumbs
1/2  cup chopped onion
1/3  cup barbecue sauce, divided
1  tablespoon prepared mustard
1 1/2  teaspoons chili powder
1  teaspoon garlic powder
1/2  teaspoon salt
1/2  teaspoon freshly ground black pepper
2  large egg whites
Cooking spray

Preheat oven to 350°.

Combine
the beef, breadcrumbs, and onion, 1 tablespoon barbecue sauce, and
remaining ingredients except cooking spray in a large bowl.

Shape
meat mixture into a 9 x 5-inch loaf on a broiler pan coated with
cooking spray. Spread remaining barbecue sauce over top of meat loaf.
Bake at 350° for 1 hour or until a thermometer registers 160°. Let
stand 10 minutes. Cut loaf into 12 slices.

Yield: 6 servings (serving size: 2 slices)

NUTRITION PER SERVING
CALORIES
203(24% from fat); FAT 5.4g (sat 2.2g,mono 2.2g,poly 0.5g); PROTEIN
27.3g; CHOLESTEROL 61mg; CALCIUM 26mg; SODIUM 517mg; FIBER 1.1g; IRON
3.2mg; CARBOHYDRATE 10.5g