1 tablespoon extra-virgin olive oil
1 cup finely chopped onion
1 1/2 teaspoons minced garlic
2 small ribs of celery, finely chopped
3/4 teaspoon black pepper
1 teaspoon dried thyme (leaves)
1 1/2 pounds lean ground turkey (7% fat)
2 egg whites
1/3 cup skim milk
1/3 cup plus 1/4 cup ketchup
1 tablespoon mustard
Preheat oven to 350�F. Heat olive oil in a large skillet; add onion, garlic, and
celery and saut� until vegetables are soft. Place ground turkey in a large bowl.
In a small bowl, whisk together egg whites and skim milk. Add to turkey and combine
well. Add saut�ed vegetables to turkey mixture, along with 1/3 cup ketchup, the mustard,
and the bread crumbs. Spray a loaf pan with nonstick cooking spray. Press the mixture
evenly into the loaf pan. With a basting brush or spoon, spread remaining ketchup
in a thin layer on top. Bake for approximately 45�50 minutes, or until meat loaf
is cooked through and brown. Let sit 10 minutes before slicing.
Yield: 1 meatloaf1 cup fresh whole wheat or white bread crumbs
Nonstick cooking spray
Preheat oven to 350�F. Heat olive oil in a large skillet; add onion, garlic, and celery and saut� until vegetables are soft. Place ground turkey in a large bowl. In a small bowl, whisk together egg whites and skim milk. Add to turkey and combine well. Add saut�ed vegetables to turkey mixture, along with 1/3 cup ketchup, the mustard, and the bread crumbs. Spray a loaf pan with nonstick cooking spray. Press the mixture evenly into the loaf pan. With a basting brush or spoon, spread remaining ketchup in a thin layer on top. Bake for approximately 45�50 minutes, or until meat loaf is cooked through and brown. Let sit 10 minutes before slicing.
Yield: 1 meatloaf
Preparation time: 15 minutes
Baking time: 45�50 minutes
Serving size: 1/6 of meatloaf
Nutrition Facts
Per Serving:
Calories: 277
Carbohydrate: 12 g
Protein: 28 g
Fat: 13 g
Saturated fat: 3 g
Cholesterol: 102 mg
Sodium: 533 mg
Fiber: 1 g
Exchanges per serving: 1 starch, 4 lean meat
Carbohydrate choices: 1