Contributed By: oamc-cook
Light & Tasty [magazine]
I use this for my Hamburger OAMC plan.
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Total Preparation Time: Less than 15 minutes
Ingredients: Beef
Actual Cooking Time: 1.5 hours
Number of Servings: 6
Origin: American
Special Features: Make Ahead
Meal Type: Entree
Ingredients
1 Egg
1 cup Fat-free Milk
3/4 cup Quick-cooking oats
2 slices Bread, crumbled
½ cup Finely chopped onion
1 teaspoon Rubbed sage
1 teaspoon Salt
1/4 teaspoon Pepper
1 pound Lean ground beef
BBQ Sauce or make from scratch:
3/4 cup Ketchup
½ cup Water
2 tablespoons Brown sugar
2 tablespoons Cider vinegar
1 tablespoon Worcestershire Sauce
Preparation
In a bowl, combine the first eight ingredients. Crumble beef over mixture, mix well. Shape into a loaf; place in a 11x7x2" baking dish. In a bowl combine the ketchup, water, brown sugar, vinegar nad Worcestershire sauce; pour over meat loaf. Bake at 325 degrees for 1 hour to 1 1/4 hours or until meat is no longer pink and a meat thermometer reads 160 degrees. Let stand 10 minutes before slicing. Yield: 6 servings. [Diabetic exchange = 3 lean meat, 1 ½ starch]
[Freeze before baking. Can freeze in loaf pan or wrap in foil. thaw in refrigerator over night. Then apply BBQ sauce before baking. ]
Cook's Notes
Other Options: Use BBQ Sauce for topping. Use horseradish instead of some of onion.
To be sure done use an instant read thermometer.160 degrees
Nutrition Information