Curried Meat Loaf

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

  • Prep Time 15 min
  • Total Time 1 hr 45 min
  • Servings 6

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

  • 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.

Expert Tips

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.

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

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
285
(
Calories from Fat
125 ),
% Daily Value
Total Fat
14 g
14 %
(Saturated Fat
5 g,
5 %
),
Cholesterol
70 mg
70 %;
Sodium
310 mg
310 %;
Total Carbohydrate
14 g
14 %
(Dietary Fiber
2 g
2 %
),
Protein
28 g
28 %
;
% 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.