February 29, 2016

Not Your Grandmother’s Meatloaf

Post by Bonnie Taub-Dix

— Contributed by Bonnie Taub-Dix, MA, RDN, CDN, a member of NTF’s Nutrition Advisory Board as well as owner of BetterThanDieting.com and author of Read It Before You Eat It.

If you’re looking for a recipe that your family will gobble up, then you’ve come to the right place! Although it’s usually associated with Thanksgiving or a delicious deli sandwich, turkey is actually available all year through in the meat counter of your supermarket.

Here’s why turkey may just become your new mealtime staple: Aside from being tasty, this white meat is convenient, low in calories, and nutrient-rich, containing vitamins B-6 and B-12, niacin, choline, selenium and zinc. According to the USDA National Nutrient database, 3 ounces (85 grams) of turkey, breast contains 125 calories, 2 grams of fat, 0 grams of carbohydrate and 26 grams of protein.

This unexpected Turkey Mini meatloaf is an easy weeknight dinner solution
This unexpected Turkey Mini meatloaf is an easy weeknight dinner solution.

As a perfect example of how you can easily welcome turkey to your table, the recipe below puts a new spin on an old favorite classic meat dish and I’ll bet your grandma didn’t make her meatloaf like this! By swapping out ground beef and subbing in ground turkey, you can cut cholesterol, saturated fat, and calories. The addition of diced veggies and spices will not only add flavor and color but these add-ons bring big benefits by increasing fiber and valuable vitamins and minerals, too!

Ingredients:

2 pounds of ground turkey
1/2 cup egg substitute
1/4 cup Panko breadcrumbs (preferably whole wheat type)
4 garlic cloves – crushed
Dash Worcestershire sauce
1 tablespoon horseradish sauce
1 tablespoon grainy mustard
2 teaspoons Moroccan or Turkish seasoning
1 teaspoon paprika
1 teaspoon smoky paprika
1/4 teaspoon Rosemary leaves
1-1/2 cups total of chopped veggies (like onion, broccoli, carrots, cauliflower, zucchini)
Sliced almonds (optional)

Directions:
Preheat the oven to 350 degrees F.
Spray a large mini-muffin tin (24 muffins) with cooking spray.
Combine the above ingredients (through Rosemary leaves) together until uniform.
Add chopped vegetable to mixture and combine well.
Spoon 1/4 cup of mixture into each muffin cup, fully filling each section.
Top each muffin with a few sliced almonds, if desired.
Bake for around 30 minutes or until meatloaf muffins are golden brown.
Remove each muffin from the tin and serve warm.

Makes 24 mini-muffins.