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Curried Meat Loaf

Homespun and hearty meat loaf is topped off with a delicious vegetable sauce.

Prep Time: 15 min
Total Time: 1 hour 45 min
Makes: 6 servings

(5 ratings)

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Meat Loaf
1 1/2	lb extra-lean (at least 90%) ground beef
1	medium onion, chopped (1/2 cup)
3/4	cup quick-cooking or old-fashioned oats
1/2	cup plain fat-free yogurt
2	teaspoons curry powder
1	teaspoon stone-ground mustard
1/2	teaspoon salt
1/4	teaspoon red pepper sauce
2	egg whites
1/4	cup fat-free cholesterol-free egg product
Vegetable Sauce
1	small cucumber, seeded, chopped (3/4 cup)
1	medium tomato, chopped (3/4 cup)
4	medium green onions, sliced (1/4 cup)
1/4	cup plain fat-free yogurt
1/2	teaspoon curry powder
1	clove garlic, finely chopped

Serve with...

Garlic Smashed Potatoes
Total Time: 1 hour 23 min

1.	Heat oven to 350°F. In large bowl, mix all meat loaf ingredients until well blended. Spread evenly in ungreased 9-inch loaf pan.
2.	Bake uncovered about 1 hour 30 minutes or until no longer pink in center.
3.	In medium bowl, mix all vegetable sauce ingredients. Serve sauce with meat loaf.

Did You Know?

A staple of Indian cuisine, curry powder has no specific recipe and may contain many different ingredients, such as coriander, fenugreek, turmeric, tamarind, cumin, cardamom, chiles, onion, cinnamon, cloves, mace, nutmeg, black and red pepper, ginger and bay leaves, as well as the seeds of fennel, poppy, sesame and celery.

Planned-Overs

For tomorrow's lunch, stuff whole wheat pita bread with shredded lettuce, shredded Monterey Jack cheese and leftover meat loaf with vegetable sauce.

Nutrition Information:

1 Serving: Calories 285 (Calories from Fat 125 ); Total Fat 14 g (Saturated Fat 5 g); Cholesterol 70 mg; Sodium 310 mg; Total Carbohydrate 14 g (Dietary Fiber 2 g); Protein 28 g Percent Daily Value*: Vitamin A 8 %; Vitamin C 6 %; Calcium 8 %; Iron 20 % Exchanges: 3 Vegetable; 3 Lean Meat; 1 Fat
*Percent Daily Values are based on a 2,000 calorie diet.

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Curried Meat Loaf

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