May 27, 2014

Skinny Turkey Meatloaf

Good Morning!

Last night I made Turkey Meatloaf with a side of Mashed White Sweet Potatoes with Brown Butter.

Turkey meatloaf is a great lean protein for lunch or dinner and warms up nicely. I also threw in chopped onions, garlic, and green bell peppers for some veggie goodness.

If you bake it on a tray like shown in the photo above, the juices from the turkey will run off to the sides and not be soaking your meatloaf the way a loaf pan tends to do. I've learned my lesson with soggy turkey meatloaf.

Fun Fact: The white sweet potatoes I made are actually "yams." The orange or reddish ones you traditionally consider "yams" are actually sweet potatoes. Mind blown?

My local grocery store labels the white sweet potatoes as white sweet potatoes, so that might be the way to look for them. They aren't as sweet or fibrous as the orange variety, and have a more "mashed potato" like consistency. My boyfriend prefers them to the orange type. The orange are a bit healthier, but "yams" or white sweet potatoes still contain plenty of nutrition. See below:

Sweet potato, 1/2 cup (100 grams):
90 calories, 0 grams fat, 20 grams carbohydrate, 3.3 grams fibre, 2 grams protein, 475 milligrams potassium, 20 milligrams vitamin C, 0.28 milligrams vitamin B6, 11.5 milligrams beta-carotene.

Yam, 1/2 cup (100 grams):
116 calories, 0 grams fat, 27 grams carbohydrate, 4 grams fibre, 1.5 grams protein, 670 mg potassium, 12 milligrams vitamin C, 0.23 milligrams vitamin B6, .07 milligrams beta-carotene.

If you want to be super healthy, you can leave out the brown butter. I only used about 2 Tbsps, so not too bad. :-)

Turkey Meatloaf

1 package lean ground turkey (1.25 lbs typically)
3/4 cup Italian breadcrumbs
1/2 cup low fat milk
1 small or 1/2 medium onion, chopped
1/4 bell pepper, chopped
2 cloves garlic, minced
1 Tbsp Worcestershire
1 egg, beaten
1 tsp salt
1/2 tsp black pepper
3 Tbsp of organic ketchup to top meatloaf (No HFC in organic)

Preheat oven to 350F. Prepare a baking dish or pan with tin foil. Saute onions in a small bit of olive oil for a few minutes. Add garlic and bell pepper and sautee until onions become slightly translucent.

Add ground turkey and all ingredients except for ketchup into a large bowl. Add sauteed veggies. Using hands (it's easiest, trust me) work all ingredients until combined. Then, place combined ingredients onto the pan lined with tin foil and form into a loaf. Bake for 30 minutes.

After 30 minutes, remove meatloaf and top with ketchup. Place back in oven for 30 more minutes or until turkey is done. Make sure no pink is left in the center or that it reaches 160 degrees F (70 degrees C). Slice and serve.

Mashed White Sweet Potatoes or "Yams" with Brown Butter

Place a large pot on stove with enough water to cover sweet potatoes. Skin potatoes and slice into pieces. Add to water and bring to a boil. It will take around 20 minutes for the potatoes to become soft. Don't overcook as you don't want mushy potatoes. When done, remove and drain. Place back in pan.

Add 2 Tbsp of butter to a small sauce pan on medium heat. Whisk butter as it melts. It will start to bubble. Keep whisking for several minutes just until the butter starts to brown and have a nutty aroma. IMMEDIATELY remove from heat once it begins to turn brown, otherwise it quickly burns and you don't want to eat that. It may take you a couple of tries, but that's okay. I highly suggest learning because brown butter is a magical thing. Add browned butter to the potatoes and mash. Serve with meatloaf.

1 comment:

  1. This healthy rendition of what I ate all the time as a child is a game changer. It taste better than I thought it would. As a child, I would not add bell pepper to my meatloaf, but it gives it a surprising flavor addition. This recipie is very easy to prepare as well as pack for quick meals during the week.


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