Flavorful Meat Loaf

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2 egg whites
1/2 c. 1% milk
3 slices whole wheat bread, torn into pieces
1/4 c. finely chopped onion
1/4 tsp. onion powder
1 tsp. Worcestershire sauce
1/4 tsp. pepper
1/4 tsp. garlic powder
1/4 tsp. ground mustard
1/4 tsp. rubbed sage
1 lb. lean ground beef
3 Tbsp. ketchup

In large bowl beat egg whites. Add milk and bread; let stand for five minutes. Stir in onion, Worcestershire sauce and seasonings. Crumble beef over mixture; mix well. Shape into loaf in an 11×7” baking pan coated with nonstick cooking spray. Bake, uncovered, at 350° for 35 minutes; drain. Spoon ketchup over meat loaf. Bake 10-20 minutes longer or until meat thermometer reads 160°. Let stand for 10 minutes before slicing.