This is a great recipe that combines protein with complex carbs, which will slow the release of glucose.
Yield: 4 servings
4 slices of whole wheat bread, crust cut off, cubed
¼ cup non-fat, skim milk
¼ cup parsley, minced
3 cloves of garlic, minced
1 egg white
2 tsp low-sodium soy sauce
1 lb ground sirloin or ground dark turkey
¼ cup ketchup or BBQ sauce
1 cup steamed broccoli with a ½ teaspoon olive oil and a squeeze of fresh lemon
Preheat oven 350° F. Place bread into large bowl along with the milk, parsley, garlic, egg white and soy sauce.
Break up the bread with your fingers, pressing it until the mixture is fairly smooth. Add the meat and mix well until the bread is evenly incorporated with the mixture.
Spray a loaf pan with cooking spray and smooth meat mixture into pan. Top with ketchup or BBQ sauce, and smooth with a spatula.
Bake for 45-50 minutes, until the meatloaf is no longer pink in the center, test by inserting a knife. Allow to rest five minutes before slicing.
Nutrition Facts (per serving) serving size 2 slices: calories 317, protein 28g, carbohydrates 27g, fat 10g (saturated fat 2g), cholesterol 80mg, fiber 4g, sodium 717mg.