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Turkey Meatloaf: Healthy Cooking

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Joan Lunden

Recipes / / April 20, 2014

I grew up on meatloaf. But in these calorie-conscious times, Ruth Spear's simple-to-prepare version is a lower-fat alternative. I think it's light, moist, and devine. Pretty exotic description for meatloaf, don't you think? Try it and decide for yourself! 

Featured in my book, Joan Lunden's Healthy Cooking

 

For the Meatloaf:

1/3 cup bread crumbs

1/3 cup skim milk

1 ¼ pounds ground raw turkey

1 egg white, beaten lightly

1 small onion, finely chopped or graded

1 garlic clove, minced (optional)

½ small green bell pepper, chopped

3 tablespoon dried oregano

½ teaspoon dried cumin

Salt and pepper to taste

 

For the glaze:

3 tablespoons brown sugar

¼ cup catsup

1 teaspoon dry mustard

 

Preheat the oven to 350 degrees F

In a large bowl, combine the bread crumbs, and the milk, add the turkey and mix well. Stir in the egg white, onion, garlic (if using), green pepper, catsup, oregano, cumin, and salt and pepper to taste. Transfer the mixture to a 9x5x3- inch loaf pan, rap it once on the counter to settle the meat, and smooth the top lightly with the back of a fork.

Bake the meatloaf in the preheated oven for 40 minutes. The loaf will have shrunk a bit and a savory liquid collected in the dish; carefully spoon this out to use later over the meatloaf as gravy.

In a bowl, stir together the sugar, catsup and mustard for the glaze. Spread over the top of the meatloaf. Bake 20 minutes more, and then let the meatloaf stand for 5 minutes before slicking. Serve with the reserved savory liquid.

Serves 4 to 6 people

Nutritional Analysis per serving: 188 calories; 36% calories from fat; 8 grams of fat; 256 milligrams of sodium 

 

Categories: Recipes
About The Author
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Joan Lunden truly exemplifies today’s modern working woman. An award-winning journalist, bestselling author, motivational speaker, successful entrepreneur, one of America’s most recognized and trusted television personalities, this mom of seven continues to do it all. As host of Good Morning America for nearly two decades, Lunden brought insight to top issues for millions of Americans each day. The longest running host ever on early morning television, Lunden reported from 26 countries, covered 4 presidents and 5 Olympics and kept Americans up to date on how to care for their homes, their families and themselves.

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