Light Meat Loaf
4 slices whole-wheat bread
1 cup fat-free milk
1 onion, finely chopped
2 cloves garlic, minced
2 pounds extra-lean ground round beef
3 egg whites, lightly beaten
1/4 cup finely chopped fresh parsley
1 tsp. dried marjoram
1 tsp. thyme
1 tsp. salt
1/2 tsp. pepper
1 can (6 oz.) tomato paste
Preheat the oven to 375°. Coat a rack and baking dish with nonstick spray. Set aside.
Remove the bread crusts and place in a blender or food processor. Process to form coarse bread crumbs. Set aside. Tear the remaining bread into small pieces and place in a large bowl. Add milk. Mix well. Set aside.
Warm a large nonstick skillet over medium heat until hot enough for drops of water to dance on the surface. Reduce the heat to low. Add the onion and garlic. Remove from heat. Coat onion and garlic with nonstick spray. Return to low heat, cover, and cook for 12 to 15 mintues, or until the onion is translucent.
Add the onion mixture and beef to a large bowl. Mix well. Add the bread mixture, egg whites, parsley, marjoram, thyme, salt and pepper. Mix well. Form a loaf and place on the prepared rack. Bake for 30 minutes. (The rack allows the fat to drain off the meatloaf).
Spread the tomato paste evenly over the loaf. Sprinkle the bread crumbs over the top. Return to the oven. Bake for 40 to 45 minutes, or until cooked.
Remove from oven and allow to stand for 10 minutes to ffirm slightly.
Serve in 1-inch thick slices.