another recipe for those ground turkey (or lean beef) logs. i have never thought of meatloaf as a healthy dish, ever. it even sounds like anything but healthy. every now and then i want it though, so every now and then i make it. i know you’ll enjoy and appreciate this flavorful, lighter, healthier, yet filling recipe.
lean turkey meat loaf
- 1 cup almond milk (or skim milk)
- 1 minced yellow onion
- 1 med shallot or 2 cloves of garlic
- 3 slices of double fiber wheat bread
- 2 lbs of ground turkey 93/7% or 99% lean (i used one of each)
- 1/2 cup grated parmesan cheese
- 1/2 teaspoon tony c’s (seasoning salt)
- freshly ground black pepper
- 1/3 cup chopped flat-leaf parsley
- 1/3 cup chopped cilantro
- 2 whole eggs, 1/2 cup egg whites
- few squirts of low sodium worcestershire sauce
- 1-1/2 cup Ketchup
- 1/4 cup Brown Sugar
- 1 teaspoon dry mustard or yellow mustard
- tabasco to taste
pre-heat your oven right now before you forget @ 350 deg. start by soaking the bread in the milk for a couple minutes. while that does its thing, chop up the shallots and/or garlic, yellow onion, parsley, and cilantro. in a huge bowl, throw everything in (soaked bread, veggies, meat, eggs, seasonings). make sure those hands are scrubbed clean, then dive on in and mix. i stuck with the boring, classic loaf shape and put it on my broil/grill pan. i’ll be more adventurous next time.
as you can see, i like my veggies nice and chunky. you can dice/mince them if that’s too big for your liking.
top the loaf with only half the sauce for now, and let it bake for 45 minutes. that’ll produce this:
go ahead and sauce it one more time, and pop it back in the for last 15.
i fished out my meat thermometer and stuck it right in the center of the loaf- that little dial shot up so fast!! it was definitely overdone and i worried that it might be dry as i was already using lean meat.
nope, it was still juicy, flavorful, and moist. even still, i suggest you check the temp after about 35 minutes in.
2 lbs makes plenty- we ate off this thing for about 3 days for sure. tasted better and better each time.
i sliced up 1 yellow onion, 1 green bell pepper, and a few slices of bacon for flavor (2-3). before topping the pot and letting it simmer on med-low for about 20 minutes, i pour in about 1/2 – 1 cup of low-sodium chicken broth to help get the steaming process going. i like my cabbage with a little crunch to it, but you’ll just have to taste test it along the way. oh don’t forget to add fresh cracked black pepper and as little salt as necessary. i was able to get 12 generous slices out of the loaf.
stats per serving:
cals: 140 (w/out sauce)
165 (w/ sauce)
last thing i HAD to share! no matter how much i love a product, i never trust their (or anybody’s) portion sizes. i was getting snacks ready for the week and although i didn’t want to lol, i put that chocolate drizzled popcorn to the test….i just had to know. the bags says 1.5 cups is one serving, and that there are 6 servings total in the bag. that equals, yes, 9 cups of popcorn.
i only managed to scoop out 6 cups. barely. more like 5 and 3/4th.
to be honest, i was expecting the exact opposite so i could tell you to be careful about taking in WAY MORE cals than what the label actually says!!!
i don’t know whether to be happy there are 400+ cals less than i anticipated in the entire bag, or to write a letter to Popcorn, Indiana about my 3 missing cups!! regardless, a lesson was learned. read the label and do your own measurements.
when’s the last time you ate or even made meatloaf?