garden turkey meatloaf
this classic family favorite is made healthier with lean
ground turkey and colorful garden vegetables
For meatloaf:
2 C assorted vegetables, chopped— such as mushrooms,
zucchini, red bell peppers, or spinach (Leftover Friendly)
12 oz 99 percent lean ground turkey
½ C whole-wheat breadcrumbs (or substitute regular
breadcrumbs)
¼ C fat-free evaporated milk*
¼ tsp ground black pepper
2 Tbsp ketchup
1 Tbsp fresh chives, rinsed, dried, and chopped (or 1 tsp
dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1
tsp dried)
Nonstick cooking spray
For glaze:
1 Tbsp ketchup
1 Tbsp honey
1 Tbsp Dijon mustard
1. Preheat oven to 350 ºF.
2. Steam or lightly sauté the assortment of
vegetables.
3. Combine vegetables and the rest of the meatloaf
ingredients in a large bowl. Mix well. Spray a loaf pan with cooking spray, and
spread meatloaf mixture evenly in the pan.
4. Combine all ingredients for glaze. Brush glaze on
top of the meatloaf.
5. Bake meatloaf in the oven for 45–50 minutes (to a
minimum internal temperature of 165 ºF).
6. Let stand for 5 minutes before cutting into eight
even slices.
7. Serve two slices on each plate.
Tip: For picky eaters, try chopping vegetables
in a food processer to make them smaller (and “hidden”).
* Evaporated milk can be kept tightly sealed in the
refrigerator for up to 3 days. Search the Keep the Beat™: Deliciously Healthy Eating
Web site (http://hin.nhlbi.nih.gov/healthyeating) for other recipes using
evaporated milk.
If you don’t have leftover cooked vegetables, see basic
cooking instructions in appendix D (page 103).
prep time:
10 minutes
cook time:
50–55 minutes
yield:
4 servings
serving size:
2 slices meatloaf
each serving provides:
calories 180
total fat 2 g
saturated fat 0 g
cholesterol 34 mg
sodium 368 mg
total fiber 2 g
protein 25 g
carbohydrates 17 g
potassium 406 mg
vitamin A 50%
vitamin C 15%
calcium 10%
iron 15%
Percent Daily Values are based on a 2,000 calorie diet.main-dish
meals
Comments
Post a Comment