Barbecued Meat Loaf 

Ingredients:

• 1 cup ketchup
• 1 tablespoon Worcestershire sauce
• 2 teaspoons chili powder
• 1 tablespoon red wine vinegar
• 1 (1/2-ounce) slice white bread
• ½ cup 1 % low fat milk
• 1 cup minced fresh onion
• ½ cup finely diced carrot
• ¼ cup minced fresh parsley
• 1 teaspoon chopped fresh or ¼ teaspoon pepper
• 2 garlic cloves, minced
• 1 ½ pounds ground sirloin
• ½ pound lean ground pork
• 1 large egg, lightly beaten
• Cooking spray

Directions:

1. Preheat oven to 350°
2. Combine first 4 ingredients in a bowl.
3. Place bread in a food processor; process until finely ground.
4. Combine bread and milk in a large bowl.
5. Add ½ cup ketchup mixture, onion, and next 9 ingredients; stir until will blended.
6. Place beef mixture in an 8 x 4—inch loaf pan coated with cooking spray.
7. Bake at 350° for 1 hour.
8. Brush remaining ketchup mixture over top.
9. Bake an additional 15 minutes.
10. Let stand 10 minutes.
11. Remove meat loaf from pan.
12. Cut into 8 slices.

Yield: 8 servings (serving size: 1 slice). 

257 calories, 9.5g fat, 28.9g protein, 13.8 carb, 591mg sodium

  Portland Fire & Rescue 

  We Respond: Always Ready, Always There

  January 12, 2011 

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