Ingredients

1/2 cup ketchup, divided
1/2 cup quick-cooking oats
1/4 cup minced fresh onion
2 tablespoons chopped fresh parsley
1 tablespoon brown sugar
1/4 teaspoon salt
1/4 teaspoon pepper
2 large egg whites, lightly beaten
1-1/2 lbs extra lean ground beef
Cooking spray

Preheat oven to 350°. Combine 1/4 C ketchup, oats, and next 6 ingredients (oats through egg whites) in a large bowl. Add meat; stir just until blended.

Shape meat mixture into an 8 x 4-inch loaf on a broiler pan coated with cooking spray. Brush 1/4 cup ketchup over meat loaf.

Bake at 350° for 1 hour and 10 minutes. Let stand 10 minutes before slicing. NUTRITIONAL INFO: calories: 242 carbohydrates: 15.5 g cholesterol: 70 mg fat: 7.5 g sodium: 527 mg protein: 27.2 g calcium: 21 mg iron: 3 mg fiber: 1.4 g YIELD: 6 servings (serving size: 1 slice).