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Basic meatloaf

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    Basic meatloaf Heart Smart Low Sodium

    Beef is a good source of iron needed to help carry oxygen around your body. If you don’t have enough iron, you may feel weak or more tired than you usually do.

    Ingredients

    nonstick cooking spray
    2 pounds extra-lean (95 percent) ground beef
    1 cup cracker meal
    2 large eggs
    2/3 cup low-sodium ketchup, divided
    1 small onion, chopped
    1/2 teaspoon freshly ground black pepper
    1/2 teaspoon garlic powder
    1 teaspoon no-salt seasoning (such as Mrs. Dash® Original Blend)

    Directions

    1. Preheat oven to 350 F.
    2. Spray an 8-by-4-by-2 1/2-inch pan with nonstick cooking spray.
    3. In a large bowl, combine remaining ingredients except for 1/3 cup of the ketchup. Mix well.
    4. Place mixture in pan and shape into a loaf.
    5. Spread remaining 1/3 cup of ketchup on top.
    6. Bake for 1 hour or until a cooking thermometer inserted into the center of the meatloaf reaches at least 165 F.
    7. Let cool for 5 to 10 minutes. Cut into 6 pieces.
    8. Serve warm.

    Makes 6 servings

    Recipe contains: wheat, egg

    Carb choices per serving: 1 1/2

    Nutrition Facts

    Recipe tip

    Cover the meatloaf with foil during baking if you see that the ketchup on top begins to blacken. Keep the foil on until it’s ready to take out of the oven.