Fitness Tip - Recipe # 8 Spicy Turkey Meatloaf with Ketchup Topping - 2/6/2010
By George Hillinger
BS Kinesiology
ACE Certified Clinical Exercise Specialist
ACE Certified Personal Trainer
You have gotta love meat loaf! This is a great healthy alternative to red meat meat loaf.
Level of Difficulty: 5 Prep Time: 15 minutes Total Time: 1 hour 20 minutes
Yield: 8 servings (serving size: 2 slices)
Ingredients
1 tablespoon butter
2 cups chopped onion
1 (8-ounce) package presliced mushrooms
3 garlic cloves, chopped
3/4 cup panko (Japanese breadcrumbs)
1/4 cup fat-free, less-sodium chicken broth
3 tablespoons chopped fresh flat-leaf parsley
1 tablespoon low-sodium soy sauce
1 tablespoon Sriracha (hot chile sauce, such as Huy Fong)
1 tablespoon Worcestershire sauce
1/2 teaspoon freshly ground black pepper
1 1/2 pounds ground turkey breast
1 large egg, lightly beaten
Cooking spray
1/2 cup ketchup
1 tablespoon brown sugar
1/8 teaspoon dry mustard
1/8 teaspoon ground nutmeg
Preparation
1. Preheat oven to 350°.
2. Melt butter in a large nonstick skillet over medium heat. Add onion, mushrooms, and garlic to pan; cook 8 minutes, stirring occasionally. Remove from heat; cool 5 minutes.
3. Combine mushroom mixture, panko, and next 8 ingredients (through egg) in a large bowl; stir well to combine. Shape turkey mixture into a 9 x 5–inch rectangle on a broiler pan coated with cooking spray.
4. Combine ketchup, brown sugar, mustard, and nutmeg in a small bowl, stirring with a whisk. Spread ketchup mixture evenly over top of meat loaf; bake at 350° for 40 minutes or until a thermometer registers 160°. Let stand for 10 minutes before serving.
Wine note: The topping is much like an Italian red sauce. Crane Lake Sangiovese 2006 ($5) from California, a lighter-bodied red, is an especially good choice with lean turkey and quite refreshing with spicy flavors. --Jeffery Lindenmuth
Nutritional Information
Calories:184
Fat:3.7g (sat 1.6g,mono 1g,poly 0.5g)
Protein:23.2g
Carbohydrate:15g
Fiber:1.2g
Cholesterol:69mg
Iron:1.3mg
Sodium:405mg
Calcium:30mg
Dan Kailukaitis, Bethesda, Maryland, Cooking Light, OCTOBER 2009
Level of Difficulty: 5 Prep Time: 15 minutes Total Time: 1 hour 20 minutes
Yield: 8 servings (serving size: 2 slices)
Ingredients
1 tablespoon butter
2 cups chopped onion
1 (8-ounce) package presliced mushrooms
3 garlic cloves, chopped
3/4 cup panko (Japanese breadcrumbs)
1/4 cup fat-free, less-sodium chicken broth
3 tablespoons chopped fresh flat-leaf parsley
1 tablespoon low-sodium soy sauce
1 tablespoon Sriracha (hot chile sauce, such as Huy Fong)
1 tablespoon Worcestershire sauce
1/2 teaspoon freshly ground black pepper
1 1/2 pounds ground turkey breast
1 large egg, lightly beaten
Cooking spray
1/2 cup ketchup
1 tablespoon brown sugar
1/8 teaspoon dry mustard
1/8 teaspoon ground nutmeg
Preparation
1. Preheat oven to 350°.
2. Melt butter in a large nonstick skillet over medium heat. Add onion, mushrooms, and garlic to pan; cook 8 minutes, stirring occasionally. Remove from heat; cool 5 minutes.
3. Combine mushroom mixture, panko, and next 8 ingredients (through egg) in a large bowl; stir well to combine. Shape turkey mixture into a 9 x 5–inch rectangle on a broiler pan coated with cooking spray.
4. Combine ketchup, brown sugar, mustard, and nutmeg in a small bowl, stirring with a whisk. Spread ketchup mixture evenly over top of meat loaf; bake at 350° for 40 minutes or until a thermometer registers 160°. Let stand for 10 minutes before serving.
Wine note: The topping is much like an Italian red sauce. Crane Lake Sangiovese 2006 ($5) from California, a lighter-bodied red, is an especially good choice with lean turkey and quite refreshing with spicy flavors. --Jeffery Lindenmuth
Nutritional Information
Calories:184
Fat:3.7g (sat 1.6g,mono 1g,poly 0.5g)
Protein:23.2g
Carbohydrate:15g
Fiber:1.2g
Cholesterol:69mg
Iron:1.3mg
Sodium:405mg
Calcium:30mg
Dan Kailukaitis, Bethesda, Maryland, Cooking Light, OCTOBER 2009
*Consult your physician before starting any exercise or nutrition program. If you have a question about fitness, email me at george@2fitnessconnection.com and I may write about your question in the next tip of the month!