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Cook It Light: Low-fat turkey meatloaf

Dear Jeanne,
I found this recipe online, and it is really good, but I would like to know how to reduce the fat. Can you help? Thank you. — Gary, Phoenix

 

MEATLOAF
1 cup breadcrumbs
1 cup rolled oats
2/3 cup milk
2 eggs
1/3 cup ketchup
2 tablespoons Worcestershire sauce
2 teaspoons barbecue sauce
2 teaspoons finely chopped garlic
2 teaspoons finely chopped green onions
1 teaspoon Herbes de Provence
1 teaspoon paprika
1 teaspoon sea salt
1 teaspoon ground black pepper
1 pound ground chuck
1 pound ground pork
1/2 cup finely chopped yellow onion
1/3 cup finely diced celery
1/4 cup finely diced red bell pepper
1/4 cup parsley
1/2 cup ketchup

1. Heat the oven to 350 F. Spray a 9-inch loaf pan with cooking spray. Combine the breadcrumbs, oats and milk in a bowl; let soften.

2. Beat the 2 eggs lightly in a medium bowl and add the 1/3 cup ketchup, the Worcestershire sauce, barbecue sauce, garlic, green onions, Herbes de Provence, paprika, salt and pepper. Set aside. Mix together the chuck, pork, onion, celery, red pepper and parsley by hand. Add the breadcrumb mixture, then the egg mixture, and mix gently by hand.

3. Place the mixture in the pan and smooth the top. Bake for 45 minutes. Spread with the remaining 1/2 cup ketchup, and bake another 15 minutes.
Makes 8 servings.

Dear Gary,
This is a uniquely seasoned meatloaf. Herbes de Provence is a mixture of herbs that varies according to whoever is assembling it. It always contains rosemary, thyme, oregano, basil and savory, but often it also contains lavender, sage and tarragon. At times, it even includes parsley, mint, marjoram, fennel and chervil. So you see, it’s very convenient just to buy one bottle of a mixture that you prefer, rather than buying all of these different herbs. I wanted to reduce the sodium but keep the great flavor of tomatoes, so I used some sun-dried tomatoes instead of the first portion of ketchup. There also is a very little bit of barbecue sauce in this, and if you don’t want to buy a whole bottle just for that, I think the flavor the recipe is looking for is the smoke.

So if you have other smoke-flavored seasonings, like salt or paprika, or even just a drop of liquid smoke, you can add that instead, or just omit it. I’ve also added some grated carrots, which add moisture to the meat.

LOW-FAT TURKEY MEATLOAF
1 cup oatmeal
1/2 cup nonfat milk
1/4 cup sun-dried tomatoes, chopped
1/2 cup boiling water
1 tablespoon olive oil
1 onion, finely chopped
1/2 cup red bell pepper, finely chopped
1/3 cup celery, finely chopped
2 teaspoons pressed or minced garlic
1/2 cup finely grated carrots
2 tablespoons Worcestershire sauce
1 teaspoon Herbes de Provence
1 teaspoon smoked or sweet paprika
1/2 teaspoon sea salt
1 teaspoon freshly ground black pepper
1/4 cup parsley, chopped
1/4 cup chopped green onions
2 pounds ground white-meat turkey
2 egg whites, beaten
1/2 cup low-sodium ketchup
1. Preheat the oven to 350 F. Spray a 9-by-5-inch loaf pan with nonstick cooking spray. Set aside. Place the oatmeal in a small bowl and cover with the nonfat milk. Set aside. Place the sun-dried tomatoes in a separate small bowl and cover with the boiling water. Set aside.

2. In a large, nonstick skillet, heat the olive oil over medium-high heat. Saute the onion, red pepper and celery for 2 to 3 minutes, until softened slightly. Add the garlic, carrots, Worcestershire sauce, Herbes de Provence, paprika, salt, pepper and parsley, and cook another 3 minutes. Add the rehydrated sun-dried tomatoes and stir together with the chopped green onions. Pour into a large bowl to cool.

3. When cool, add the turkey, egg whites and oatmeal mixture to the vegetable mixture, and mix lightly by hand until thoroughly mixed. Place in the prepared pan and smooth the top. Bake for 45 minutes, then remove from the oven and spread the top with the ketchup. Bake another 15 minutes.
Makes 8 servings.

Each serving contains approximately: Original Recipe: 433 calories; 27 gm fat; 136 mg cholesterol; 616 mg sodium; 22 gm carbohydrates; 25 gm protein; 2 gm fiber. Revised Recipe: 226 calories; 3 gm fat; 71 mg cholesterol; 277 mg sodium; 16 gm carbohydrates; 32 gm protein; 2 gm fiber.

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Tom Cotton

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