Hearty, Healthy Turkey Meatloaf
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.
Source: December 2006 Health.
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