2 slices hearty whole-wheat bread 2 eggs 1 large onion 1/2 cup low-fat or whole milk 1/2 cup grated Parmesan cheese 3 tablespoons finely chopped fresh parsley 1 tablespoon Dijon mustard 2 teaspoons Worcestershire sauce 1/2 teaspoon salt 1/4 teaspoon black pepper 1 1/2 pound lean ground beef 1/2 cup ketchup (or more, if necessary, to cover well)
Preheat oven to 325 degrees F. Toast the bread and cube it. Set it aside.
Break the eggs into a large mixing bowl and beat slightly. Finely chop the onion, add it to the bowl.
Add the milk, Parmesan cheese, parsley, mustard, Worcestershire sauce, salt, pepper and reserved bread and mix well. Crumble the ground meat over the mixture and then fold together using your hands.
Prepare a 13-by-9-inch glass baking dish with cooking-oil spray. Transfer the meat into the baking dish and form it into a long loaf.
Pat the mixture down to about 3 inches high. Pour the ketchup over the loaf (use more, if necessary, to cover the entire loaf). Bake for 1 hour and 15 minutes (for medium) or until done to personal preference.