Barbecue Meat Loaf

Description
We had this for dinner last night—from cooking light—and thought it was wonderful. Next time I might add a touch of cayenne :) for a little extra zing.
 * Contributed by Catsrecipes Y-Group
 * Yield: 6 servings

Ingredients

 * 1½ pounds ground beef, extra lean
 * ½ cup dry breadcrumbs (I only had Progresso Italian and used them)
 * ⅓ cup your favorite barbecue sauce, divided
 * 1 tablespoon prepared mustard
 * 1½ teaspoons chili powder
 * 1 teaspoon garlic powder
 * ½ teaspoon salt (I left that out—there's enough in the bread crumbs, BBQ sauce for us)
 * ½ teaspoon freshly ground black pepper
 * 2 large egg whites (I used 1 whole egg)
 * cooking spray

Directions

 * 1) Preheat oven to 350°F.
 * 2) Combine beef, breadcrumbs, and onion, 1 tablespoon barbecue sauce, and remaining ingredients except cooking spray in a large bowl.
 * 3) Shape meat mixture into a loaf shape on a broiler pan coated with cooking spray.
 * 4) Spread remaining barbecue sauce over top of meat loaf.
 * 5) Bake for 1 hour or until a thermometer registers 160°.
 * 6) Let stand 10 minutes.
 * 7) Slice.

Nutritional information

 * calories 203 (24% from fat) | fat 5.4 g (sat 2.2g, mono 2.2g, poly 0.5g) | protein 27.3g | carb 10.5g | fiber 1.1g | chol 61 mg | iron 3.2 mg | sodium 517 mg (with the salt added) | calc 26 mg