Individual meatloaves have at least two advantages over large loaves: They take the guesswork out of portion size, and they cook quicker. Look for ground chipotle in the spice section of the market -- it gives the glaze a hit of smoke and spice. Serve with roasted broccoli and brown rice tossed with cilantro.

Cheddar-Stuffed Mini Meatloaves with Chipotle Glaze

Makes 4 servings.

Active Time: 20 minutes

Total Time: 45 minutes

1 pound lean (90 percent or leaner) ground beef

1/2 cup chopped onion

1/3 cup fine, dry whole-wheat breadcrumbs

1 large egg

6 tablespoons ketchup, preferably no salt added

2 teaspoons chili powder

1 teaspoon ground cumin

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

1/2 cup shredded extra-sharp Cheddar cheese

1/8 teaspoon ground chipotle pepper

Preheat oven to 400 F. Coat four 8- to 12-ounce small baking dishes, such as mini loaf pans, with cooking spray and place on a rimmed baking sheet. (Alternatively, make freeform meatloaves and bake directly on the baking sheet.)

Combine beef, onion, breadcrumbs, egg, 2 tablespoons ketchup, chili powder, cumin, salt and pepper in a bowl; mix well. Divide the mixture into 4 even portions and place in the prepared baking dishes. Make a 1 1/2-inch-deep indentation with your finger down the length of each meatloaf. Stuff each with 2 tablespoons cheese and pinch the edges closed to seal.

Combine the remaining 4 tablespoons ketchup and chipotle in a bowl; spread over each loaf.

Transfer the baking sheet to the oven. Bake until an instant-read thermometer inserted in the center of a loaf registers 165 F, 20 to 30 minutes.

Recipe Nutrition:

Per serving: 382 calories; 17 g fat (7 g sat, 6 g mono); 148 mg cholesterol; 18 g carbohydrate; 4 g added sugars; 37 g protein; 2 g fiber; 378 mg sodium; 468 mg potassium.

Nutrition Bonus: Zinc (49 percent daily value), Iron (23 percent DV)

1 carbohydrate serving

Exchanges: 1/2 starch, 1/2 vegetable, 4 lean meat, 1/2 high-fat meat

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)