Budget Meals Under 10 Dollars - Flaky Meat Loaf

My mother was a German emigre from the Frankfurt region of Germany. She came to the United States as a young woman and in quick order had two children and a broken marriage. My mother came from the time after WWII when woman were still judged and selected by their homemaking skills. How is their cooking? Can they keep up the house? Will they be able to manage the household budget? These old-fashioned ideas seem so outer space to most people of today. Circumstances forced my mother to work outside the home all throughout my childhood and young adulthood. She remarried a man that loved her home cooking and he deemed it necessary that we should all sit down to a home cooked meal as often as we could. My mother would get home from work and almost immediately begin to whip up some wonderful dish. 

These food creating times always allowed us both to talk about our day and catch up with what was going on in the world. I am sure this is where my love for all manner of food and drink originated. One of my favorite recipes was this economical, simple, and super moist recipe that I named Flaky Meat Loaf due to the corn flakes my mother always used. You can make this recipe for under $10 easily. Most of the ingredients should already be in your refrigerator or pantry. Added bonuses from this recipe are the lean ground beef, low calorie count (240), vegetables, and loads of fiber from the corn flakes.  

  Flaky Meat Loaf   Makes 4 Servings   2 cups corn or bran flakes,   1/2 cup barbeque sauce,  2 egg whites,   3/4 lb. extra lean ground beef,   1 medium yellow onion, chopped ,  1 medium ground pepper, chopped,   1/2 cup shredded carrots  

1. Preheat over to 375F. Mix cereal, 1/3 cup of the barbeque sauce and the egg whites in a large bowl until well blended. You have much more fun if you do it by hand!  

2. Shape into loaf. Place loaf on a broiler pan lined with aluminum foil. Brush the top & sides with the remaining barbeque sauce.  

3. Bake for 1 hour or until the loaf is cooked thoroughly through.  
Calories: 240;   Fat: 4.5 g;   Saturated Fat: 2g;   Cholesterol: 45mg;   Sodium: 640mg;   Carbohydrates: 32g;   Fiber: 5g;   Sugar: 1.6g;   Protein: 21g;   Vitamin A: 45% DV   Vitamin C: 20A% DV   Calcium: 4% DV   Iron: 45% DV

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