MEATLOAF WITH WHEAT BRAN AND APPLESAUCE

Although meatloaf seems an improbable part of low-fat fare, it can be made much leaner by using a low-fat cut of beef such as ground sirloin instead of ground chuck. Decrease fat even further and add fiber by substituting a whole grain for some of the meat.

1 pound lean ground beef
1/3 cup unprocessed wheat bran
1/3 cup unsweetened applesauce
1 egg
1 tablespoon chopped onion
1 1/2 teaspoons Worcestershire sauce
1/4 teaspoon pepper
FOR THE TOPPING:
5 tablespoons applesauce
2 tablespoons prepared mustard
1 1/2 teaspoons brown sugar

Preheat oven to 350 degrees F.

Combine all ingredients. Form the mixture into an oval and place it in a lightly greased loaf pan.

Make a long, narrow indentation along the top of the loaf and spread with a mixture made from the applesauce, prepared mustard, and brown sugar.

Bake for one hour at 350 degrees F.

Source: the American Institute for Cancer Research