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.
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 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.
|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|