Preparation time: 10 minutes

Baking time: 30 to 35 minutes

• Meat Loaf

This small meat loaf—one of America’s favorite dishes—is perfect for two hearty servings. Or save a thin slice for a meat loaf sandwich tomorrow. Be sure to use the cloves (or allspice); it adds that special “something” that makes this meat loaf unforgettable.

makes 2 servings (one 3¼x5¾-inch loaf; cut in 4 slices)

• ⅓ cup low-sodium ketchup
• 1 small garlic clove, minced, or ¼ teaspoon garlic powder
• ¼ teaspoon chili powder
• 1/16 teaspoon (pinch) ground cloves or allspice
• ½ teaspoon gluten-free Worcestershire sauce
• 8 ounces lean ground beef
• 1 large egg, beaten
• ½ cup gluten-free bread crumbs (to make your own, see Homemade Gluten-Free Bread Crumbs)
• 2 teaspoons dried minced onion
• ¼ teaspoon salt
• ⅛ teaspoon (dash) freshly ground black pepper

1. Preheat the oven to 350°F. Generously grease a 3¼x5¾-inch nonstick loaf pan (gray, not black).

2. In a medium bowl, whisk together the ketchup, garlic, chili powder, cloves, and Worcestershire sauce until thoroughly blended. Transfer 2 tablespoons of the mixture to a small bowl and set aside.

3. To the medium bowl, add the ground beef, egg, bread crumbs, dried onion, salt, and pepper. Mix well with your hands until well blended. (Or, put all the ingredients in a quart-size plastic bag and massage with your hands from the outside.)

4. Gently pat the meat into the loaf pan. Make an indentation down the center and spread the reserved ketchup mixture on top.

5. Bake until the top is nicely browned and pulls away from the edge of the pan, and an instant-read thermometer registers 160°F when inserted into the center, 30 to 35 minutes. Let stand, covered, for 10 minutes. Cut into 4 slices and serve.

CRUSTIER MEAT LOAF If you like a crustier loaf, shape the meat mixture into 2 individual loaves on a sheet pan and bake until browned and crusty on top, 20 to 25 minutes.

Per serving: 490 calories; 28g protein; 28g total fat; 2g fiber; 32g carbohydrates; 178mg cholesterol; 630mg sodium