Healthy Turkey Meatloaf

Meatloaf is a classic comfort food.  But as is the case of most comfort foods, it isn’t exactly classified as healthy.  With just one major modification, switching beef for turkey, this can be a hearty meal with more than half of the fat taken out.

This recipe is baked on a baking sheet instead of the traditional loaf pan.  This allows the grease to leave the meatloaf so it is not just soaking in the fat.

healthyturkeymeatloaf

Healthy Turkey Meatloaf

1 tablespoon olive oil
1 medium onion, chopped
2 garlic cloves, minced
3/4 teaspoon salt
1/2 teaspoon pepper
1 1/2 tablespoons Worcestershire sauce
1/3 cup fat-free, less-sodium chicken broth
3 tablespoons ketchup
1 1/4 pounds ground turkey
3/4 cup dry panko breadcrumbs
1 egg
1 egg white

  • Preheat oven to 375°. Heat oil in medium skillet over medium heat. Add the onion to the skillet and cook for about 5 minutes. Add the minced garlic, 1/4 teaspoon salt, and 1/4 teaspoon pepper and cook or another minute. Stir in the Worcestershire sauce, chicken broth, and 1 tablespoon of the ketchup.  Let cool down.
  • Add the turkey, breadcrumbs, egg, egg white, and remaining 1/2 teaspoon salt and 1/4 teaspoon pepper to the onion mixture in large bowl, and mix it up well. (Mixture will be very moist.)
  • Cover a baking sheet with aluminum foil, lightly with cooking spray. Form the turkey mixture into a loaf, and place on the baking sheet. Brush the meatloaf evenly with rest of the ketchup. Bake for about 1 hour or until thermometer inserted into center registers 165°. Let meatloaf stand for 5 minutes before serving.

The following is a close estimate of the nutritional content of this meal.  Nothing is guaranteed to be 100% accurate.

Ingredients Calories Carbs Fat Protein Chol
Oil – Olive, 1 tablespoon 119 0 14 0 0
Onion – Raw, Chopped , 1 cup 64 15 0 2 0
Garlic, 2 Cloves (I.E. 6 g) – Raw, 2 tsp (6g) 8 1 0 0 0
Heinz (Canada) – Ketchup, 3 tbsp (15ml) 60 15 0 1 0
Lea & Perrins – Worchestershire Sauce (Original), 1.5 tbs (5ml) 8 2 0 0 0
Chicken Broth 33% Less Sodium – Swansons, 0.33 cup 5 0 0 1 0
Jennie – O – Lean Ground Turkey – 93/7, 1 container (20 oz ea.) 850 0 40 105 400
Kikkoman – Panko Japanese Style Breadcrumbs, 0.75 cup (30g) 165 36 1 5 0
Egg – Egg White Only, 1 white 16 0 0 4 0
Generic – Large Egg (Whole), 1 egg 70 0 5 6 211
Total: 1,365 69 60 124 611
Per Serving: 341 17 15 31 153

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