|
Ingredients Parmesan-Turkey Meatloaf
1 tbsp. olive oil
1 onion, chopped
1 1/4 lbs. ground skinless turkey
4 slices whole-wheat bread — made into fine crumbs
1/2 cup fat-free milk
1 egg white – lightly beaten
1 tbsp. ketchup
2 tbsp. grated Parmesan cheese
1/2 tsp. garlic powder
1/2 tsp. dried basil
1/4 tsp. dried thyme leaves — crumbled
1/4 tsp. freshly ground pepper
Preheat oven to 350*, spray an 8×5″ loaf pan with nonstick cooking spray.
In a small nonstick skillet, heat the oil.
Sauté the onion until tender, 4-5 min.
In a med. bowl, combine the onion, turkey, bread crumbs, milk, egg white, ketchup, cheese, garlic powder, basil, thyme and pepper; blend well.
Shape into a loaf and transfer to the pan.
Bake until browned and cooked thorough, 50-60 min.
Let stand 10 min.. before slicing.
Serves 8.
Per serving: 181 calories, 9 g total fat, 2 g saturated fat, 53 mg cholesterol, 247 mg sodium, 10 g total carbohydrate, 1 g dietary fiber, 15 g protein, 64 mg calcium
Tip
When recipes call for ground turkey or chicken, why not make your own? If you have a food processor, it will only take a min.-and you can control the fat content. Use skinless, boneless breasts, and you’ll have the leanest grind possible. Cut into 1″ cubes and pulse several times until evenly ground.
|