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Garden Turkey Meatloaf

Healthier Classics

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

Recipe Source: Deliciously Healthy Family Meals

Ingredients

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

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.

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 processer to make them smaller (and "hidden").

* Evaporated milk can be kept tightly sealed in the refrigerator for up to 3 days. Search the Keep the Beat™: Deliciously Healthy Eating Web site for other recipes using evaporated milk.

Leftover Friendly If you don't have leftover cooked vegetables, see basic cooking instructions.

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™Keep the Beat is a trademark of the U.S. Department of Health and Human Services.