Brown Rice Meatloaf

So, I have a friend, the awesome Lou, who lives in the UK and has never had meatloaf! Omg! I know! So, I thought I would throw my healthier version of meatloaf up here so she can give it a gander.
Here you go Lou! Just for you, because you're fab xoxo!

Brown Rice Meatloaf
Ingredients:
1 1/2 pounds lean ground beef (not extra lean, as you do need a bit of fat to help bind everything together well)
3 cups cooked brown rice (1 cup uncooked)
1 small onion, finely diced
1 1/2 tsp minced garlic
1 tbsp worchestershire sauce
1 tbsp barbecue sauce
1/4 cup bread crumbs
1 egg, beaten
3/4 cup ketchup
1 tsp dry mustard
1 tbsp brown sugar

Directions:
Preheat oven to 375 F.
Lightly spray two loaf tins with cooking spray. I like to use one glas pan, one disposable pan, so that I can freeze the disposable for a later meal.
In a large bowl, combine the beef, rice, onion, garlic, worchestershire sauce, barbecue sauce, bread crumbs, and egg. Mix very, very well.
Divide in half and pat into pans.
In a small bowl, mix together ketchup, dry mustard, and brown sugar with a fork. Spread evenly over both loaves.
Either pop both in the over and cook for 1 hour, 15 minutes, or, bake one and wrap the other in plastic wrap, then put in a freezer bag, and freeze for a later meal.
Let stand for 10 minutes before slicing.
Makes 2 loaves, 5 servings per loaf
Nutritional Analysis:
Amount Per Serving
  Calories     297.5
  Total Fat     15.3 g
          Saturated Fat     6.0 g
          Polyunsaturated Fat     0.7 g
          Monounsaturated Fat     6.4 g
  Cholesterol     69.5 mg
  Sodium     342.7 mg
  Potassium     255.1 mg
  Total Carbohydrate     23.7 g
          Dietary Fiber     1.3 g
          Sugars     7.3 g
  Protein     14.5 g