Hearty, Healthy Turkey Meatloaf
Food for Thought:
Turkey meatloaf may be healthier than traditional meatloaf made with beef or veal, but it also tends to be drier and less tasty. This turkey meatloaf recipe is guaranteed to be moist and delicious served hot or in cold sandwiches.
1 tablespoon (tbs) olive oil
1 large onion, chopped
2 garlic cloves, minced
3/4 teaspoon (tsp) salt (divided use)
1/2 tsp pepper (divided use)
11/2 tbs Worcestershire sauce
1/3 cup fat-free, lower-sodium chicken broth
3 tbs ketchup (divided use)
13/4 pounds ground turkey
3/4 cup dry breadcrumbs
1 large egg, lightly beaten
1 large egg white, lightly beaten
Preheat oven to 375 degrees Fahrenheit. Heat oil in medium skillet over medium heat. Add onion and cook until soft (about 5 minutes), stirring frequently. Add garlic, 1/4 tsp salt and 1/4 tsp pepper; cook and continue stirring for 1 minute. Add Worcestershire sauce, broth and 1 tbs ketchup. Stir and transfer mixture to large bowl to cool.
Add turkey, breadcrumbs, egg and egg white, and remaining salt and pepper to cooled mixture. Mix well (mixture will remain very moist).
Cover baking sheet with aluminum foil, and coat foil lightly with cooking spray. Place meat mixture on baking sheet, and form into a loaf. Brush top of loaf evenly with remaining ketchup.
Bake 1 hour or until meat thermometer registers 170º F. Let meatloaf stand
5 minutes before cutting, to keep juices in. Makes eight servings.
Per Serving: 208 calories; 7 grams (g) fat; 25 g protein; 13 g carbs; 1 g fiber;
4 g sugar; 75 milligrams (mg) cholesterol; 356 mg sodium; 36 mg calcium.
For the latest research, statistics, sample classes, and more, "Like" IDEA on Facebook here.
© 2008 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.
IDEA Newsletter Sign-up
|Extreme Interval Training
In this course you'll learn goal-focused intervals and over 50 dynamic exercises and drills to create extensive and intensive training formats.
|Cut to the Core
This is a raw, unedited video filmed live at the 2009 IDEA World Fitness Convention™. Cut to the Core is packed full of core-focused exercises that aim to improve the way you look, feel and live.
|September 2011 IDEA Fitness Journal Quiz 4: Plyometric Training
This continuing education quiz is an in-depth look at plyometric training. Plyometric exercises—jumping, bounding, hopping, arm pushing, and catching and throwing weighted objects such as machine balls—are movements that involve rapid eccentric and concentric muscle actions.