Thursday, November 17, 2016
Garden Turkey Meatloaf
2 cups assorted vegetables, chopped— such as mushrooms, zucchini, red bell peppers, or spinach
12 oz 99 percent lean ground turkey
½ cup whole-wheat breadcrumbs (or substitute regular breadcrumbs)
¼ cup fat-free evaporated milk
¼ teaspoon ground black pepper
2 tablespoon ketchup
1 tablespoon fresh chives, rinsed, dried, and chopped (or 1 tsp dried)
1 tablespoon fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
Nonstick cooking spray
1 tablespoon ketchup
1 tablespoon honey
1 tablespoon Dijon mustard
Preheat oven to 350 ºF.
Steam or lightly sauté the assortment of vegetables.
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.
Combine all ingredients for glaze. Brush glaze on top of the meatloaf.
Bake meatloaf in the oven for 45–50 minutes (to a minimum internal temperature of 165 ºF).
Let stand for 5 minutes before cutting into eight even slices.
Serve two slices on each plate.
Yield: 4 servings
Serving size: 2 slices
Total fat 2 g
Saturated fat 0 g
Cholesterol 34 mg
Sodium 368 mg
Total fiber 2 g
Protein 25 g
Carbohydrates 17 g
Recipe retrieved from https://healthyeating.nhlbi.nih.gov/pdfs/KTB_Family_Cookbook_2010.pdf, provided by the U.S. Department of Health and Human Services.