Homestyle Meatloaf with Tomato Gravy

Thanks to Weight loss Cookbook for Dummies

If you’re a meatloaf connoisseur, this recipe will definitely make your top five list. You
normally wouldn’t find much fiber in meatloaf, but thanks to the added wheat bran,
which has more fiber than other kinds of bran, you do in this one. The accompanying
tomato gravy not only is easy to make but also perfectly complements this meatloaf.
Stage: Regular foods

Preparation time: 15 minutes

Cooking time: 11⁄2 hours

Yield: 8 servings (6 ounces each)

1 teaspoon olive oil
1 medium onion, diced small
3 cloves garlic, minced
2 teaspoons dried thyme
1⁄2 teaspoon black pepper
2 pounds lean ground beef
1 cup wheat bran
4 tablespoons ketchup
1 tablespoon Worcestershire sauce
1⁄2 cup finely chopped flat-leaf parsley
2 large egg whites, beaten

Tomato Gravy (see the following recipe)

1 Preheat the oven to 350 degrees. Coat a 9-x-5-x-3-inch loaf pan with nonstick cooking spray.

2 Heat the olive oil in a medium skillet. Sauté the onion and garli****il translucent but
not brown, about 5 minutes. Add the thyme and pepper and sauté for 2 minutes.
Remove pan from heat and allow to cool.

3 Combine the ground beef, bran, ketchup, Worcestershire sauce, parsley, and egg whites
in a bowl and mix well. Stir in the cooled onion mixture.

4 Fill the loaf pan with the beef mixture. Bake the loaf approximately 1 hour 20 minutes,
until the internal temperature of the meatloaf reaches 160 degrees. Top meatloaf with
Tomato Gravy.

Tomato Gravy
1 tablespoon canola oil
1 cup chopped onion
1⁄4 teaspoon black pepper
One 16-ounce can no-salt-added tomato purée
1 teaspoon chopped fresh parsley
1⁄4 teaspoon chopped fresh thyme
1 Heat the oil in a large sauté pan over medium-high heat. Add onion and sauté for 2 minutes.
2 Add black pepper, tomato purée, parsley, and fresh thyme. Bring to a light simmer for 5
minutes, stirring occasionally. Serve over meatloaf.

Per serving: Calories 290 (From Fat 130); Fat 15g (Saturated 5g); Cholesterol 75mg; Sodium 210mg; Carbohydrate
16g (Dietary Fiber 5g); Protein 26g; Sugar 6g.