Let’s talk turkey! Turkey meatloaf that is:)
I had been looking for some time for a turkey meatloaf recipe that was healthy and delicious and simple, and I came across this one recently on Health.com, the online site for Health Magazine, that fits the bill. What was important to me is that the meatloaf didn’t turn out dry and tasteless as cooked ground turkey can often end up being blah, but this recipe produces a moist meatloaf (The recipe calls for 97% lean ground turkey, but I used 93% lean and that might have helped it stay juicy). What I also like about this recipe is that you probably already have most of these ingredients in your pantry as they are pretty basic.
1 Tbs. olive oil
1 large onion, chopped
2 garlic cloves, minced
3/4 tsp. salt, divided
1/2 tsp. pepper divided (I found that using only 1/4 tsp. of pepper in this recipe was enough, after tasting the pepper added to the sauteed onions, so I do not add the second 1/4 tsp. as called for later in the recipe. I’ll leave it up to you if you want to add that, but I’d recommend tasting the onions after you’ve added the initial 1/4 tsp. of pepper and going from there.)
1 and 1/2 Tbs. Worcestershire sauce
1/3 cup fat free, low sodium chicken broth
3 Tbs. ketchup, divided
1 and 3/4 lbs ground turkey, 97% lean
3/4 cup dry breadcrumbs
1 large egg, lightly beaten
1 large egg white, lightly beaten
Preheat your oven to 375 degrees. Chop your large onion.
Add the 1 Tbs. of olive oil to a medium skillet over medium heat, swirling to coat the pan.
Add in the chopped onions and cook at medium heat for five minutes, stirring often, until onions have softened.
Add the garlic, 1/4 tsp. salt and 1/4 tsp. pepper, and cook another minute, stirring to make sure they are evenly distributed. As you know by now, I find it much more simple to grate my garlic cloves into a pan than to mince.
After you’ve mixed the garlic, salt and pepper with the onions and cooked for another minute or so, this would be the time to taste the onion mixture to see what you think about the level of pepper and if you want to add more later.
Stir the 1 and 1/2 Tbs. of Worcestershire sauce, one third cup chicken broth and 1 Tbs. of ketchup into onion mixture and cook the mixture down for a few minutes until most of the liquid is gone.
Transfer the onion mixture to a large bowl and let cool (about ten minutes).
Now for the ground turkey.
Add the ground turkey, one lightly beaten egg and one lightly beaten egg white, 3/4 cup of dried bread crumbs, as well as 1/2 tsp. of salt and 1/4 tsp. of pepper (if you’re adding here, which I’m not) into cooled onion mixture and blend together well (you can start with a spatula,but it’s better to get your hands in there and massage all of the ingredients together).
Time for the eggs.
Next step is to line a baking sheet with tin foil. Make sure you have enough foil to cover the entire sheet as the meatloaf will generate juices when cooking and this will make for very easy cleanup after. I used two sheets of foil that overlapped and curled the sides up a bit at the edges of the sheet. Lightly spray the tin foil with cooking spray.
Ok, now for forming the meatloaf. The recipe suggests forming the turkey mixture into a loaf and then placing it on the baking sheet. However, I found it far easier to form it on the baking sheet itself, rather than having to mess with transferring the meatloaf from one place to the other. Don’t worry about how perfect the meatloaf is formed, this is free-form and no one will judge you. Unlike baking a meatloaf in a loaf pan, you’ll likely have rounded ends with this process, but that’s fine as far as I’m concerned.
Brush two Tbs. of ketchup on top of meatloaf (I use a small brush, but use what you want as long as the ketchup is evenly distributed).
Place the meatloaf in the 375 degree oven and bake for an hour or until thermometer inserted into center of baked loaf registers 170 degrees. Let meatloaf sit for five minutes before cutting into it and serving (If you are careful in cutting the slices and don’t tear the foil under the meatloaf, you can use the tin foil to wrap any leftover meatloaf that you will refrigerate for another day. I’d recommend using more tin foil to ensure the meatloaf is totally wrapped and doesn’t leak any juices while in the refrigerator). Enjoy!
Serving Size: Males eight servings, so 1/8 of loaf
Per Serving: Cal: 208; Total Fat: 7 g (Sat Fat: 1.5 g); Chol: 75 mg; Sodium: 356 mg; Carb: 13 g; Pro: 25 g.