Yogurt in meat loaf? Plain yogurt not only provides potassium but also is a great way to keep meat loaf moist.

　　

Ingredients

Serves 8; 2 slices per serving

　　Cooking spray

　　1/2 cup uncooked quick-cooking oatmeal

　　1/4 cup fat-free plain yogurt

　　1 pound extra-lean ground beef

　　1/2 cup chopped onion

　　1 medium rib of celery, chopped

　　1 small carrot or parsnip, shredded

　　1/4 cup egg substitute or 1 large egg

　　1 tablespoon capers packed in balsamic vinegar, drained

　　1 tablespoon fresh lemon juice

　　1/2 teaspoon dried thyme, crumbled

　　1/4 teaspoon pepper

　　1/4 teaspoon garlic powder

　　

Step 1

Preheat the oven to 375°F. Lightly spray a 9-inch square baking pan with cooking spray. Set aside.

　　

Step 2

In a large bowl, stir together the oatmeal and yogurt. Let stand for 5 minutes.

　　

Step 3

Add the remaining ingredients. Combine using your hands or a spoon. Shape into a loaf about 8 x 5 inches. Place in the baking pan.

　　

Step 4

Bake for about 1 hour 15 minutes, or until the meat loaf registers 165°F on an instant-read thermometer and is no longer pink in the center. Remove from the oven and let stand for 5 to 10 minutes. Cut into 16 slices.

　　

Cook’s Tip

Step 5

For leftovers with style, make meat loaf sandwiches in low-sodium buns or on low-sodium bread. Top the meat loaf with a mixture of 1 tablespoon no-salt-added ketchup and 1/2 teaspoon bottled white horseradish or dried horseradish. Add some crunchy romaine or curly green leaf lettuce, sliced onion, and Easy Dill Pickles (page 272). For a different flavor, spread the meat loaf with Barbecue Sauce (page 265) or Roasted Tomato Chipotle Salsa (page 269).

　　

Nutrition information

Step 6

(Per serving)

　　

Step 7

Calories: 119

　　

Step 8

Total fat: 3.0g

　　

Step 9

Saturated: 1.0g

　　

Step 10

Trans: 0.0g

　　

Step 11

Polyunsaturated: 0.5g

　　

Step 12

Monounsaturated: 1.5g

　　

Step 13

Cholesterol: 31mg

　　

Step 14

Sodium: 102mg

　　

Step 15

Carbohydrates: 8g

　　

Step 16

Fiber: 2g

　　

Step 17

Sugars: 2g

　　

Step 18

Protein: 15g

　　

Step 19

Calcium: 33mg

　　

Step 20

Potassium: 248mg

　　

Dietary Exchanges

Step 21

1/2 starch

　　

Step 22

2 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition