ITALIANO MEAT LOAF
1 cup chopped onion
1 cup chopped green bell pepper
¾ cup Italian-seasoned breadcrumbs
¼ cup grated Parmesan cheese
2 teaspoons dried basil
½ teaspoon salt
¼ teaspoon pepper
1 (8-ounce) can tomato sauce
3 large egg whites, lightly beaten
2 garlic cloves, minced
1 cup cooked orzo (about 1/3 cup uncooked rice-shaped pasta),
cooked without salt and fat
1 pound lean ground round Cooking spray
3 cups fresh tomato and basil pasta sauce (such as Five Brothers)
Basil sprigs (optional)
1. Preheat oven to 375°.
2. Combine first 10 ingredients in a large bowl; stir well. Stir in orzo. Crumble beef over orzo mixture, and stir just until blended. Shape mixture into a 9- x 4½-inch loaf.
Place loaf in an 11- x 7-inch baking dish coated with cooking spray.
3. Bake at 375° for 1 hour or until an instant-read thermometer registers 160°. Let stand 5 minutes before slicing. Cut into 6 slices; top each slice with ½ cup pasta sauce. Garnish with basil, if desired. Yield: 6 servings.
Exchanges: 2½ Med-fat Meat, 2 Veg, 1½ Starch, ½ Fat
Per serving: CAL 351 (34% from fats; PRO 27.28; FAT 13.29 (sat 5g); CARB 35.59, FIB 4.99; CHOL 57mg; IRON 4.4mg; SOD 1433mg; CALC 150mg