Italian Meatloaf

(SERVES 6)

* 1 1/2 pounds ground beef, 90% lean
* 1 small can tomatoes, diced
* 1/2 cup Parmesan cheese, grated
* 1 large onion, diced small
* 1 bunch Italian parsley, chopped fine
* 2 tsp dried oregano
* 2 large eggs
* 3 cloves garlic, chopped
* 1 tsp chili flakes
* 1/2 tsp kosher salt
* 1 tbsp olive oil

1/ Combine all ingredients in a bowl. Using your hands or a wooden spoon, form a bread-loaf shape.

2/ Place meat in a greased loaf pan. Drizzle with olive oil and sprinkle with salt and pepper.

3/ Bake in the oven for 1 hour or until the internal temperature is 155 degrees. Let it sit for 5-10 minutes before slicing. It will be very moist, so slice carefully.

Nutrition Facts (per serving): 308 calories, 31 g protein, 7 g carbs, 12 g fat, 2 g fiber, 2 g sugar, 280 mg sodium

FAT FACT:
Research shows that when carb intake is reduced and fat is used to replace the carbs, HDL (good) cholesterol levels rise higher when more saturated fat is consumed.