Good For You Meatloaf

I found this recipe on eatingwell.com I love meatloaf but after you add everything its not too good for you..so try this version (and the whole family can eat this--NO making 2 meals tonight). Add a side salad and you can have a dinner for less than 500 cal--this is kinda high in carbs but on the plus side it is high in protein and high in fiber--so just know that you are making this for dinner and really keep an eye out on your carbs for the day..or hit the treadmill extra hard! (PS DONT dip this in catsup--it defeats the purpose)

Ingredients

• 1 cup dried mushrooms, such as shiitake, porcini or chanterelle
• 1 cup bulgur, (see Ingredient Note)
• 1 cup boiling water
• 2 teaspoons extra-virgin olive oil
• 1 small onion, chopped
• 1 stalk celery, chopped
• 2 cloves garlic, minced
• 1 tablespoon Worcestershire sauce
• 1 15-ounce can diced tomatoes, drained
• 1/2 cup nonfat evaporated milk
• 1/2 cup ketchup
• 1 large egg
• 2 large egg whites
• 1 1/2 pounds 90%-lean ground beef
• 1 cup fine dry whole wheat breadcrumbs
• 1/4 cup chopped fresh parsley
• 2 teaspoons dried thyme
• 1/2 teaspoon salt

Preparation

1. Place mushrooms in a small bowl and cover with warm water; let stand for 30 minutes. Combine bulgur with the boiling water in another small bowl and let soak until the bulgur is tender and the water has been absorbed, about 30 minutes. Remove the mushrooms from the liquid; trim stems and coarsely chop caps.
2. Preheat oven to 350°F. Coat a baking sheet with cooking spray.
3. Heat oil in a small skillet over medium-low heat and add onion, celery and garlic. Cook, stirring occasionally, until the vegetables are softened, 5 to 7 minutes. Add Worcestershire and cook for 3 minutes, scraping the pan well as the mixture becomes sticky. Add tomatoes, evaporated milk and ketchup; stir to combine. Continue cooking until the mixture is very thick, about 3 minutes. Remove from the heat and let cool.
4. Whisk egg and egg whites in a large bowl. Add beef, breadcrumbs, the soaked bulgur, the mushrooms and the tomato mixture. Stir in parsley, thyme and salt. Mix gently but thoroughly with your hands.
5. Mound the meatloaf mixture into a free-form loaf on the prepared baking sheet. Bake until the internal temperature reaches 165°F, 50 to 60 minutes. Let cool for 10 minutes before slicing and serving.

Tips & Notes

• Ingredient note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. It simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com, lebaneseproducts.com.

Nutrition

Per serving: 313 calories; 10 g fat (3 g sat, 4 g mono); 66 mg cholesterol; 32 g carbohydrates; 24 g protein; 6 g fiber; 467 mg sodium; 488 mg potassium.

Nutrition Bonus: Iron (34% daily value), Zinc (26% dv), Selenium (25% dv).