BBQ Meatloaf

Yield: 8 servings

2 eggs, lightly beaten

½ cup 2 percent milk

3 tablespoons soul seasoning (see notes)

2 pounds ground beef or ground turkey

½ cup Italian bread crumbs

½ cup frozen onions and bell peppers vegetable seasoning blend, found in the frozen foods section of groceries

½ cup ready-made honey-barbecue sauce

Notes: There are a number of ready-made soul seasonings available on the market. Harvey likes the Macorum brand from Save-A-Lot. You can make your own as follows: Combine the following spices in a small bowl: 2 tablespoons ground black pepper, 2 tablespoons garlic powder, 2 tablespoons onion powder, 2 tablespoons dark chili powder, 1 teaspoon dried parsley flakes, 1 tablespoon paprika, 1 tablespoon salt, 1 teaspoon ground thyme, pinch of cayenne pepper and 1 teaspoon celery powder. Store in a jar with a tight-fitting lid away from sunlight.

1. Preheat oven to 350 degrees.

2. In a small mixing bowl, combine eggs and milk. Add soul seasoning and whisk or stir until the seasoning dissolves.

3. Place ground meat, bread crumbs and vegetable blend in a large bowl and mix to combine. You can use your hands to mix if needed. Add milk mixture to meat in 3 or 4 additions and combine until the milk mixture is well-combined into the meat.

4. Place the meat in a 9-inch by 13-inch pan. Pat and shape the meat into a loaf.

5. Cover with foil and bake for 30 to 35 minutes. Remove from oven, remove foil and drain off the fat.

6. Return the pan of meatloaf to the oven and bake for an additional 10 minutes. The top should be lightly browned. If needed, cook 5 to 10 minutes longer to brown.

7. Remove pan from oven.

8. Pour barbecue sauce over the meatloaf, turn off the oven, place the pan back in the oven for 10 to 12 additional minutes to heat the sauce through.

9. Remove and serve.

Per serving: 299 calories; 15g fat; 5g saturated fat; 116mg cholesterol; 24g protein; 17g carbohydrate; 7g sugar; 1g fiber; 618mg sodium; 63mg calcium.