Heat oil in a large skillet. When hot, add onion and garlic. Saute until translucent and beginning to brown. Remove from heat; set aside to cool.
Combine onions with cheese and next 6 ingredients (including the egg) in a large bowl. Toss together until well blended.
Mix ground meat together. Crumble over breadcrumb mixture. Mush together with your hands until it's evenly mixed.
Spritz an 8″x4″ loaf pan with cooking spray (or grease it with butter, but that would be not so healthy). Pack meat into loaf pan.
Bake at 350 for 35 minutes.
While meat loaf bakes, combine 1/2 cup ketchup, brown sugar, and mustard. After the first 35 minutes, spread ketchup mixture over the meat loaf and bake an additional 5 minutes.
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