This is a low fat meat loaf made with healthy ingredients. It is as much of a method as it is a recipe. It is super easy to do in a low fat meat loaf pan with perforations that allow the fat to drain but can be made in a standard loaf pan.  (See a low fat meat loaf pan and a mini low fat meat loaf pan.)

The strategy is to start with low fat products and then drain any remaining grease from the meat loaf as it cooks. The eggs and the low fat sour cream give the meat loaf the desired consistency.

(Note that the directions below use a standard loaf pan, not a perforated pan.  In a perforated pan, you do not have to tip the grease out.)

If you use a mini meat loaf pan, reduce the baking time to 35 minutes.

Ingredients

3 large eggs
1 cup low fat sour cream
1/2 cup quick rolled oats
2 tablespoons minced dry onion
1/2 cup chopped bell pepper
1 teaspoon salt
1/4 teaspoon ground pepper
1 teaspoon Italian spice mix
2 pound lean ground beef
1/3 cup barbecue sauce or ketchup

Directions

Preheat oven to 350 degrees.

  1. In a medium bowl, combine the eggs, sour cream, rolled oats, onion, bell pepper, salt, ground pepper, and spice. Knead in the ground beef. Press the meat loaf mixture into a non-stick loaf pan.
  2. Bake for 30 minutes. Remove the partially cooked meat loaf from the oven. Be very careful not to burn yourself and tip the meat loaf up to drain the grease. (It is helpful to hold the meat loaf in place with a spatula when you tip it up.) Return the meat loaf to the oven and bake for another 15 to 20 minutes.
  3. Again, pour the grease from the pan. Cover the top of the meat loaf with the barbecue sauce and return to the oven for ten minutes or until the internal temperature reaches 160 to 165 degrees with a probe-type thermometer.
  4. Set a cooling rack over a baking pan. Remove the meat loaf from the pan and set it on the rack to drain completely. After five minutes, remove the meat loaf to a serving platter and serve hot.

Baker’s notes: Make this even healthier (and maybe more interesting) with the addition of grated carrots or chopped spinach.

You can make your own barbecue sauce by mixing 2 tablespoons brown sugar and one teaspoon dry mustard with 1/4 cup catsup.

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