Easy Meatloaf

Source: http://allrecipes.com/recipe/16354/easy-meatloaf/

1 C (2 oz) Plain Panko Breadcrumbs (200 cals)
1 C (8 oz) Non-Fat Milk (90 cals)
1 Egg (70 cals)
1/2 C (4 oz) Chopped Onion (45 cals)
1 T Salt
1 T Pepper
2 lbs Ground Chuck (1920 cals)
1/3 C (3 oz) Ketchup (100 cals)
2 T (1 oz) Mustard
2 T Brown Sugar (102 cals)

Total Calories: 2527
4 oz = 210 cals

Preheat oven to 375.

In a large bowl combine bread crumbs, milk, egg onion, salt, and pepper. Mix well. Add in chuck and mix well. Form into a loaf and place in sprayed 9x13 pan.

Combine ketchup, mustard, and brown sugar. Mix well and pour over the meatloaf.

Bake for about 1hr or until temp reaches 160F.

Serve with insta-mash and green beans/broccoli.