Yield: Makes 8 servings (serving size: 1/8 of loaf)
1 tablespoon olive oil
1 large onion, chopped (1 1/2 cups)
2 garlic cloves, minced (I used 4)
3/4 teaspoon salt, divided
1/2 teaspoon pepper, divided
1 1/2 tablespoons Worcestershire sauce
1/3 cup fat-free, less-sodium chicken broth (I used a couple Tablespoons)
3 tablespoons ketchup, divided
1 3/4 pounds ground turkey, 97% lean (I only had 1.25 lbs so I added 1/3 c. oats)
3/4 cup dry breadcrumbs (I added 1/2 c. panko and 1/2 c. breadcrumbs)
1 large egg, lightly beaten
1 large egg white, lightly beaten (I just added another whole egg)
I also grated 1 carrot, 1 yellow squash and 1 granny smith apple and added it.
1. Preheat oven to 375°. Heat oil in medium skillet over medium heat. Add onion and cook, stirring frequently, until soft, about 5 minutes. Add garlic, 1/4 teaspoon salt, and 1/4 teaspoon pepper; cook, stirring, 1 minute. Stir in Worcestershire sauce, broth, and 1 tablespoon ketchup; transfer mixture to a large bowl, and cool.
2. Add turkey, breadcrumbs, egg, egg white, and remaining 1/2 teaspoon salt and 1/4 teaspoon pepper to mixture in bowl, and mix well. (Mixture will be very moist.)
3. Cover a baking sheet with aluminum foil, and coat lightly with cooking spray. Form the turkey mixture into a loaf, and place on the pan. Brush meatloaf evenly with remaining 2 tablespoons ketchup. Bake 1 hour or until thermometer inserted into center registers 170°. Let meatloaf stand 5 minutes before serving.
CALORIES 208 ; FAT 7g (sat 1.5g,mono 2g,poly 0.5g); CHOLESTEROL 75mg; CALCIUM 36mg; CARBOHYDRATE 13g; SODIUM 356mg; PROTEIN 25g; FIBER 1g; IRON 2mg
Health, DECEMBER 2006
