½ cup refrigerated or frozen egg product, thawed (see Tip)
2 cups soft whole wheat bread crumbs
2 green onions, thinly sliced
1 tablespoon Worcestershire sauce
1 teaspoon dried thyme or oregano, crushed
¼ teaspoon salt
⅛ teaspoon ground black pepper
1½ pounds 90% or higher lean ground beef
¼ cup ketchup
1 tablespoon balsamic vinegar
1 clove garlic, minced
Preheat oven to 350°F. Line a 2-quart rectangular baking dish with foil; set aside. In a large bowl, combine milk and egg. Stir in bread crumbs, green onion, Worcestershire sauce, thyme, salt, and pepper. Add ground beef; mix well. Shape meat mixture into an 8×5-inch rectangle in the prepared baking dish.
Bake for 50 minutes. Spoon off fat. Meanwhile, in a small bowl, combine ketchup, vinegar, and garlic. Spread over top of meat loaf. Bake about 10 minutes more or until meat is done (160°F).
Let stand for 10 minutes before serving. Spoon off any fat. Cut into slices.
Tip: You can substitute 3 egg whites for the ½ cup egg product.
Per serving: 197 calories; 9 g fat(4 g sat); 1 g fiber; 8 g carbohydrates; 20 g protein; 13 mcg folate; 56 mg cholesterol; 4 g sugars; 339 IU vitamin A; 2 mg vitamin C; 57 mg calcium; 3 mg iron; 308 mg sodium; 405 mg potassium