Eating Healthy Blog

Garden Turkey Meatloaf

This classic family favorite is made healthier with lean ground turkey and colorful garden vegetables.

garden turkey meatloaf

For meatloaf:

  • 2 C assorted vegetables, chopped—such as mushrooms, zucchini, red bell peppers, or spinach (Leftover Friendly)
  • 12 oz  – 99 percent lean ground turkey
  • ½ C  – whole-wheat breadcrumbs (or substitute regular breadcrumbs)
  • ¼ C -  fat-free evaporated milk*
  • ¼ tsp – ground black pepper
  • 2 Tbsp  – ketchup
  • 1 Tbsp  – fresh chives, rinsed, dried, and chopped (or 1 tsp dried)
  • 1 Tbsp – fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
  • Nonstick cooking spray

For glaze:

  • 1 Tbsp ketchup
  • 1 Tbsp honey
  • 1 Tbsp Dijon mustard

Directions

  1. Preheat oven to 350 ºF.
  2. Steam or lightly sauté the assortment of vegetables.
  3. Combine vegetables and the rest of the meatloaf  ingredients in a large bowl. Mix well. Spray a loaf pan with cooking spray, and spread meatloaf mixture evenly in the pan.
  4. Combine all ingredients for glaze. Brush glaze on top of the meatloaf.
  5. Bake meatloaf in the oven for 45–50 minutes (to a minimum internal temperature of 165 ºF).
  6. Let stand for 5 minutes before cutting into eight even slices.
  7. Serve two slices on each plate.

Tip: For picky eaters, try chopping vegetables in a food processor to make them smaller (and “hidden”).
* Evaporated milk can be kept tightly sealed in the refrigerator for up to 3 days.

Misc:

Prep time – 10 minutes
cook time: 50–55 minutes
yield – 4 servings
serving size – 2 slices meatloaf

each serving provides:

  • calories 180
  • total fat 2 g
  • saturated fat 0 g
  • cholesterol 34 mg
  • sodium 368 mg
  • total fiber 2 g
  • protein 25 g
  • carbohydrates 17 g
  • potassium 406 mg
  • vitamin A 50%
  • vitamin C 15%
  • calcium 10%
  • iron 15%

Percent Daily Values are based on a 2,000 calorie diet

Recipe provided by Keep the Beat ™ Recipes: Deliciously Healthy Family Meals

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