Meat Loaf

• Cooking spray
• 1/2 cup uncooked quick-cooking oatmeal
• 1/4 cup fat-free plain yogurt
• 1 pound extra-lean ground beef
• 1/2 cup chopped onion
• 1 medium rib of celery, chopped
• 1 small carrot or parsnip, shredded
• 1/4 cup egg substitute or 1 large egg
• 1 tablespoon capers packed in balsamic vinegar, drained
• 1 tablespoon fresh lemon juice
• 1/2 teaspoon dried thyme, crumbled
• 1/4 teaspoon pepper
• 1/4 teaspoon garlic powder

1. Preheat the oven to 375F.
2. Lightly spray a 9-inch square baking pan with cooking spray.
3. Set aside.
4. In a large bowl, stir together the oatmeal and yogurt.
5. Let stand for 5 minutes.
6. Add the remaining ingredients.
7. Combine using your hands or a spoon.
8. Shape into a loaf about 8 x 5 inches.
9. Place in the baking pan.
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.
11. Remove from the oven and let stand for 5 to 10 minutes.
12. Cut into 16 slices.
13. For leftovers with style, make meat loaf sandwiches in low-sodium buns or on low-sodium bread.
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.
15. Add some crunchy romaine or curly green leaf lettuce, sliced onion, and Easy Dill Pickles (page 272).
16. For a different flavor, spread the meat loaf with Barbecue Sauce (page 265) or Roasted Tomato Chipotle Salsa (page 269).
17. (Per serving)
18. Calories: 119
19. Total fat: 3.0g
20. Saturated: 1.0g
21. Trans: 0.0g
22. Polyunsaturated: 0.5g
23. Monounsaturated: 1.5g
24. Cholesterol: 31mg
25. Sodium: 102mg
26. Carbohydrates: 8g
27. Fiber: 2g
28. Sugars: 2g
29. Protein: 15g
30. Calcium: 33mg
31. Potassium: 248mg
32. 1/2 starch
33. 2 very lean meat

cooking spray, oatmeal, yogurt, extralean ground beef, onion, celery, carrot, egg substitute, capers, lemon juice, thyme, pepper, garlic

Taken from www.epicurious.com/recipes/food/views/meat-loaf-392094 (may not work)