Love meat loaf, but need a healthier alternative? Chili Sauce Meat Loaf comes to the rescue.
Meat loaf is a comfort food for many, but it can be laden with calories and fat. This lighter version cuts back on calories, without the loss of flavor, by using lean ground beef, egg white, and fiber-rich oatmeal as a binder. Chili sauce adds that extra bit of umami authenticity. Now you can enjoy your meat loaf without guilt.
Chili Sauce Meat Loaf Recipe
1/3 cup plus 2 Tablespoons chili sauce (see my Notes), divided use
1 egg white
1 Tablespoon Worcestershire sauce
3/4 cup quick-cooking oats
3/4 cup finely chopped onion
2 garlic cloves, minced
1 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon pepper
1-1/2 pounds lean ground beef
In a large bowl, combine 1/3 cup chili sauce, egg white, Worcestershire sauce, oats, onion, garlic, thyme, salt, and pepper. Crumble beef over mixture and mix well.
Shape into a 9-inch x 4-inch loaf. Place in an 11-inch x 7-inch baking dish coated with cooking spray.
Bake, uncovered, at 350 F. for 50 minutes. Brush with remaining chili sauce. Bake 5 to 10 minutes longer or until a meat thermometer reads 160 F. Let stand for 10 minutes before slicing.
Yield: 6 servings
Nutrition Facts: 2 slices equals 244 calories, 10 g fat (4 g saturated fat), 69 mg cholesterol, 565 mg sodium, 14 g carbohydrate, 2 g fiber, 24 g protein. Diabetic Exchanges: 3 lean meat, 1 starch.
• I use Heinz Chili Sauce®.
• I like to add about 1/4 cup of diced bell peppers for added zing.
• I strongly suggest using a meat loaf pan, with a slotted insert. Although there is a lot less fat in lean ground beef, some will still melt out. Using a meatloaf pan lets you lift the loaf out of the fat. The grease falls through the bottom slots and away from the meatloaf.
Recipe Source: “Taste of Home Comfort Food Diet Cookbook” (Reader’s Digest)
Reprinted with express permission.
Chili Sauce Meat Loaf Recipe Photo © 2010 Reader’s Digest