Meatloaf is a dinnertime classic that is both kid-friendly and budget-conscious. With a few easy twists on this family favorite, you can make a delicious, juicy meatloaf that is also healthy:

  1. Try swapping in rolled oats instead of breadcrumbs in your meatloaf. Oats are higher in fiber and lower in sodium making them an excellent substitute.
  2. Choosing ground turkey helps keep the saturated fat down; whichever meat you choose, make sure it is labeled “lean” or “extra lean.”
  3. Add some vegetables! This recipe contains minced carrots but consider adding other healthy ingredients like well-drained chopped spinach, sautéed minced peppers, celery or even mushrooms.

In this recipe

Classic Turkey Meatloaf

Ingredients

½ cup oats
½ cup low fat milk
1 egg
2 teaspoons Worcestershire sauce, reduced sodium
1 teaspoon garlic powder
½ teaspoon dried basil
½ teaspoon dried oregano
½ teaspoon kosher salt
Ground black pepper
1 small onion
1 small carrot
2 teaspoons tomato paste, no salt added
1.5 lbs lean ground turkey

Directions

  1. Prepare a baking sheet with parchment paper or aluminum foil. Arrange oven racks in the upper and lower halves of the oven. Preheat oven to 400°.
  2. Add oats to the bowl of a food processor and pulse 5 or 6 times to break them up. Add oats to a large bowl and wipe out the processor bowl.

  1. Add milk, egg, Worcestershire sauce, garlic, basil, oregano, salt and several grinds of black pepper to the oats. Stir to mix well and set aside.
  2. Heat oil in a sauté pan over medium heat. Add onion and carrot to the food processor and pulse to finely mince. Add minced mixture to the sauté pan and cook, stirring occasionally, until very soft and beginning to brown, 6-8 minutes. Remove from heat and stir in the tomato paste. Mix well and allow to cool slightly.

  1. Add the vegetable mixture to the oats and stir to combine. Add ground turkey and gently stir to combine all ingredients. Turn mixture out onto prepared baking sheet and form into a 9″ x 5″ rectangle.

  1. Top meatloaf with the glaze and bake meatloaf in the top half of the oven for 30 to 40 minutes or until cooked through with a minimum internal temperature of 165°. Allow to rest for 5 to 10 minutes before slicing. Serve hot with sweet potato steak fries and steamed broccoli.

Serves: 6

Meatloaf Glaze

Ingredients

¼ cup tomato paste, no salt added
½ teaspoon dried mustard
2 teaspoons apple cider vinegar
1 teaspoon honey
2 tablespoons water

Directions

  1. In a small bowl, combine all ingredients. Set aside until ready to use.

Sweet Potato Steak Fries

Ingredients

2 large sweet potatoes, not quite 2 lbs, washed and thoroughly dried
½ teaspoon garlic powder
½ teaspoon smoked paprika
¼ teaspoon kosher salt
1 tablespoon cornstarch
2 tablespoons olive oil

Directions

  1. Preheat oven to 400° and prepare a baking sheet by very lightly coating with nonstick cooking spray.

  1. Carefully cut sweet potatoes with the skin on into ½ inch planks. Add planks to a large bowl and dust them with the garlic, paprika, salt and cornstarch. Gently stir to coat. Drizzle olive oil over the sweet potatoes and stir again making sure they are all coated and no dry spots remain.

  1. Dump sweet potatoes onto the prepared baking sheet, leaving behind any oil that did not adhere to the planks. Arrange them in a single layer any way necessary making sure they are not touching. Bake sweet potatoes in the lower half of the oven for 10 to 15 minutes or until the underside is golden brown. Keep a close watch on the potatoes. They can change from brown to burned very quickly. Remove from oven and flip the potatoes over. Return to the oven and continue to cook for another 10 to 15 minutes. Sweet potato fries are done when both sides are golden brown and potatoes are tender. Serve hot.

Serves 6.

Nutrition

Classic Turkey Meatloaf and Glaze

Calories 235 Total Fat 11 g
Saturated Fat 4 g Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g Trans Fat 0 g
Cholesterol 112 mg Sodium 311 mg
Potassium 73 mg Total Carbohydrate 11 g
Dietary Fiber 2 g Sugars 4 g
Protein 25 g

Sweet Potato Steak Fries

Calories 181 Total Fat 5 g
Saturated Fat 1 g Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g Trans Fat 0 g
Cholesterol 0 mg Sodium 101 mg
Potassium 716 mg Total Carbohydrate 32 g
Dietary Fiber 6 g Sugars 10 g
Protein 3 g
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