Meatloaf Recipe - Cooking Index
This meatloaf is made with ground turkey and lean ground beef so it's low in fat but packed with flavor. Eat it hot or enjoy it in a sandwich the next day.
Courses: Main Course1 lb | 454g / 16oz | Ground skinless turkey breast |
1 lb | 454g / 16oz | Lean ground beef |
1/2 lb | 227g / 8oz | Onion - minced (medium) |
3 tablespoons | 45ml | Minced fresh parsley |
1 | Egg | |
1/4 cup | 59ml | Low-fat (1%) milk |
1 teaspoon | 5ml | Dry mustard |
1/4 teaspoon | 1.3ml | Salt |
1/4 teaspoon | 1.3ml | Freshly-ground white pepper |
1/8 teaspoon | 0.6ml | Nutmeg |
2 | White bread - lightly toasted, | |
And made into coarse crumbs | ||
2 tablespoons | 30ml | Ketchup |
2 tablespoons | 30ml | Water |
Preheat the oven to 350 degrees.
In a large bowl, combine the meats with your hands or a large fork. Blend in the onion, garlic, and parsley; set aside.
In a medium bowl, whisk the egg until frothy, about 1 minute. Add the milk, mustard, salt, pepper, and nutmeg and whisk to blend. Add the bread crumbs and let stand for 5 minutes.
Add the egg mixture to the meat mixture and blend well, about 1 minute. Spread evenly into a 9- by 5-inch loaf pan.
In a small bowl, combine the ketchup and water until blended. Spread on top of the meat. Bake until the meat is no longer pink, about 90 minutes.
This recipe yields 10 servings. Serving size: 1 slice.
Exchanges Per Serving: 1/2 Starch, 3 Very Lean Meat.
Nutrition Facts: Calories 139; Calories from Fat 30; Fat 3g; Saturated Fat 1g; Cholesterol 74mg; Sodium 185mg; Dietary Fiber 0g; Sugars 1g; Protein 21g.
Source:
American Diabetes Association at http://www.diabetes.org
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