|1/3 cupGreen onions; sliced|
|1/4 cupSweet pepper; finely chopped|
|1/4 cupCarrot; finely chopped|
|2 largeEgg whites; slightly beaten|
|1/2 cupSaltine crackers; crushed (14 crackers)|
|1 tablespoonsBasil; fresh|
|2 tablespoonsMilk; fat free|
|1/3 cupChili sauce; bottled|
|1/4 teaspoonBlack pepper|
|1 poundGround beef; extra lean|
|1 tablespoonBrown sugar|
Meat Loaf Preparation
1. Coat an unheated small skilled with nonstick cooking spray. Preheat over medium head. Add teh green onions, sweet pepper, and carrot. Cook for 5 to 8 minutes or until vegetables are tender, stirring occasionally. Remove from heat; cool slightly.
2. In a large bowl stir together the egg whites, crushed crackers, milk, 2 tablespoons of the chili sauce, the basil or oregano, and black pepper. Add teh cooked vegetables and teh ground beef; mix well.
3. Firmly pat teh meat mixture into a 7 1/2 X 3 1/2 X 2 inch loaf pan. Invert pan with meat mixture into a shallow blaking pan. Remove loaf pan. Bake the meat loaf in a 350 oven for 30 minutes.
4. Meanwhile, in a small bowl combine remaining chili sauce, brown sugar, and vinegar; sppon over meat loaf. Bake for 15-20 minutes more or until internal temperature registers 160F on an instant read thermometer. Let stand for 10 minutes. Transfer meat loaf to a platter. To serve, cut into slice. If desired, garnish with herb sprigs.
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