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.

 

POINTS: 7,

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