Tuesday, September 13, 2016

Healthy Low Calorie Turkey Meatloaf

I have not eaten or made meatloaf in a long time, but we had a rainy day and it just felt like the kind of day to bake one.

I researched many recipes but a lot of them use ketchup and breadcrumbs, and I wanted to avoid these ingredients.  What I like about the recipe I came up with is that it uses many ingredients you likely have in your home.  It is high on protein while light on calories.  The sauce is tangy and gives a good amount of flavor to the meatloaf.  Using turkey instead of ground beef keeps it lean.

This recipe makes two loaves.  One loaf feeds our family of five, and we use leftovers for meal prep for the week.  These are great leftovers for taking for lunch.

Ingredients (meatloaf):
3 lbs ground turkey 
1 egg
1 medium onion, chopped
2 tsp minced garlic
8 oz can tomato sauce
1/2 cup white flour
1/2 cup wheat flour
2 tbsp Italian seasoning
1 tsp salt
1 tsp pepper
3 tbsp yellow mustard

Ingredients (sauce):
8 oz can tomato sauce
2 tsp Italian seasoning
2 tbsp yellow mustard

1. Preheat oven to 350 F.
2. Whisk egg.  
3. Add onion, garlic, tomato sauce, flours, seasoning, salt, pepper, and mustard.
4. Add ground turkey.  Your hands are the best tool for mixing everything all together here.
5. Divide mixture between two loaf pans.
6. Bake for 30 minutes.  While baking, combine sauce ingredients.
7. Remove loaves from oven.  Pour sauce on top of each loaf.  Return to oven for 30 minutes.
8. Once removed, let loaves stand for about 5 minutes before slicing and serving.

Nice sized loaf.
With potatoes and a salad.

Enjoy 2 slices!

Nutrition Information: (assuming 8 slices per loaf) per slice -
Calories: 172
Fat: 6.5 g 
Carbs: 8.9 g
Protein: 17.6 g
Cholesterol: 60 mg
Sodium: 208.1 mg
Potassium: 12.5 mg
Vitamin A: 4.1%
Vitamin C: 1.8%
Calcium: 1.8%
Iron: 7%

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