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Meatloaf Makeover

Black Health Matters / Nutrition & Fitness  / Recipes  / Meatloaf Makeover

Meatloaf Makeover

Make this classic comfort food without the calories

Meatloaf does what any respectable comfort food should: It tastes great, fills you up and makes you feel good. But all that “feels like home” goodness can expand your waistline. For comfort without the calories, trim the fat in half by using 93 percent lean ground turkey instead of ground beef and fat-free milk, which keeps this meatloaf version tender.

1 tablespoon olive oil

2 stalks celery, finely chopped

1 small onion, finely chopped

1 clove garlic, crushed with press

2 pounds lean ground turkey

3/4 cups (from 1-1/2 slices bread) fresh whole-wheat bread crumbs

1/3 cup fat-free milk

1 tablespoon Worcestershire sauce

2 large egg whites

1/2 cup ketchup

1/2 teaspoon salt

1/4 teaspoon coarsely ground black pepper

1 tablespoon Dijon mustard
Preheat oven to 350 degrees F. In 12-inch nonstick skillet, in oil, cook celery and onion on medium 10 minutes or until vegetables are tender, stirring occasionally. Add garlic and cook 1 minute. Transfer vegetables to large bowl; cool slightly. Add turkey, bread crumbs, milk, Worcestershire sauce, egg whites, 1/4 cup ketchup, 1/2 teaspoon salt and 1/4 teaspoon coarsely ground black pepper; mix with hands until well combined but not over mixed. In cup, mix Dijon and remaining 1/4 cup ketchup. In 13” x 9” metal baking pan, shape meat mixture into 9” x 5″ loaf. Spread ketchup mixture over top of loaf. Bake 55 to 60 minutes or until meat thermometer inserted in center reaches 160 degrees F. Let meatloaf stand 10 minutes before removing from pan to set juices for easier slicing. Cut into slices and serve. Serves 8

Nutritional analysis: calories: 230, total fat: 11g, saturated fat: 3g, cholesterol: 80mg, sodium: 500mg, total carbohydrate: 11g, fiber: 1g, protein: 25g

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BHM Edit Staff