Turkey meatloaf
This healthier version of the classic comfort food uses turkey and veggies.
A comfort food for many people, meatloaf is great for a winter dinner. It may be an excuse to use ketchup, and a meatloaf sandwich can be a treat.
This version, modified from a recipe found on Epicurious, uses ground turkey rather than beef. Roasted red pepper sauce can be a good substitute for ketchup.
Servings: 8 (at least)
Ingredients
- 1 yellow onion, finely chopped
- 3 cloves garlic, minced
- 1 teaspoon olive oil
- 1 medium carrot, small dice
- 3/4 pound cremini mushrooms, stems removed, finely chopped in a food processor
- 1 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 1 1/2 teaspoons Worcestershire sauce
- 1/2 cup chopped parsley
- 5 tablespoons ketchup (or roasted red pepper sauce)
- 1 cup whole grain breadcrumbs
- 1/3 cup skim milk
- 1 whole egg, lightly beaten (or 1/4 cup egg substitute)
- 1 egg white, lightly beaten (or 1/4 cup egg substitute)
- 1 1/4 pound ground turkey mix of white and dark meat
Directions
- Preheat oven to 400 F.
- In a 12-inch skillet over moderate heat, cook onion and garlic in oil for a couple of minutes, then add the carrot.
- Cook until the carrot is starting to soften then add the mushrooms and 1/2 of the salt and pepper. The mushrooms will release liquid — cook until it has evaporated.
- Stir in Worcestershire sauce, parsley, and 3 tablespoons ketchup, then transfer vegetables to a large mixing bowl.
- In a small bowl, stir together breadcrumbs and milk and let stand 5 minutes.
- Stir in egg and egg white, then add the bread, milk, and egg mixture to the vegetables.
- Add turkey and remaining salt and pepper to the vegetable mixture and mix well. The mixture will be very moist.
- On a baking sheet, shape the mixture into an oval about 9 inches long.
- Bake for 50 to 55 minutes or until the meatloaf reaches an internal temperature of 170 F as measured by a meat thermometer.
Nutrition information (per serving)
- Calories: 180
- Total fat: 8 g
- Saturated fat: 2 g
- Cholesterol: 85 mg
- Sodium: 560 mg
- Total carbohydrate: 13 g
- Dietary fiber: 2 g
- Total sugars: 5 g
- Protein: 17 g