light oriental meat loaf recipe

1 lb lean ground beef
1 egg beaten
1/4 cup soft whole wheat breadcrumbs
1/4 cup finely chopped onion
1/4 cup finely chopped green pepper
1/4 cup finely chopped water chestnuts
1/4 cup reduced calorie ketchup
1 1/2 tbs reduced salt soy sauce
1/4 tsp ground black pepper
Vegetable cooking spray

Combine everything except the cooking spray. Shape into a 5-inch round loaf. Place on a microwavable bacon or meat rack coated with vegetable cooking spray. Cover with heavy-duty plastic wrap. Microwave on HIGH for 10 to 14 minutes or until firm, turning dish after 5 minutes. Drain off drippings. Let stand five minutes.