Old school meatloaf gets a much needed makeover with our healthy additions!
We’ve sautéed Vidalia onion and vitamin-packed spinach with rich tomato paste and a shot of pungent Worcestershire sauce; then added this savory mixture to lean ground turkey for plenty of moisture and flavor. A handful of fresh herbs and cheddar cheese are tossed in before baking.
Individual Spinach & Turkey meatloaves are tender, tasty and loaded with good-for-you ingredients. Try doubling the recipe and making enough turkey meatloaves for quick meals throughout the week.
Calories per serving: 214
Protein per serving: 20 grams
Carbohydrates per serving: 11 grams
Fat per serving: 9 grams
fat free cooking spray
2 celery stalks, finely minced
1 large sweet Vidalia onion, grated (use a hand grater)
3 large handfuls (about 3 cups) of spinach, rough chopped
1 tablespoon chopped fresh thyme leaves
2 to 3 large garlic cloves, finely minced into a paste
¼ cup Worcestershire sauce
2 heaping tablespoons tomato paste
1 teaspoon sea salt or kosher salt
fresh ground black pepper, as needed
handful of fresh parsley, rough chopped (plus extra for garnish)
1.3 pounds (about one standard size package) 93% lean ground turkey
2 egg whites
1 cup reduced fat cheddar cheese (you can use low fat cheddar cheese if you’d prefer)
½ cup whole wheat panko or whole wheat regular bread crumbs
¼ cup tomato sauce or 3 tablespoons ketchup
Method of Preparation:
1. Heat a large frying pan over medium –medium/high heat. Spray generously with fat free cooking spray.
2. Once pan is hot, add celery and onion and sauté approximately 5 minutes or until softened.
3. Add spinach leaves and fresh chopped thyme to pan and stir well to combine with the onion and celery. Continue sautéing for about a minute.
4. Stir in the garlic and sauté for about a minute.
5. Add the Worcestershire sauce, tomato paste and salt and pepper and stir thoroughly. Continue cooking for about 2 minutes. Remove pan from heat.
6. Stir in fresh parsley. Then place vegetable mixture in a bowl away from heat and allow to cool down.
7. While waiting for vegetables to cool, preheat oven to 350 degrees.
8. Line a baking sheet with tinfoil, coat with cooking spray and set aside.
9. Place ground turkey, egg whites, cheddar cheese and whole wheat bread crumbs in a medium size bowl. Once veggies have cooled down enough to handle, empty contents into bowl of turkey mixture. Using your hands, mix it all together until well combined (being careful not to over mix).
10. Shape into 7 uniform loaves. Place loaves on prepared baking sheet. Spread each loaf with a small amount of ketchup or tomato sauce.
11. Bake for approximately 22 to 25 minutes or until turkey is cooked throughout.
12. Remove from oven and garnish with fresh chopped parsley, if desired.
What is the balance?
This recipe has a great balance of protein and fat with some carbohydrates. We recommend that you add either a low carbohydrate veggie such as broccoli on the side or a starchier carbohydrate such as brown rice or roasted sweet potatoes depending on your personal nutrition parameters.
Also, depending on your personal nutritional parameters and calorie levels per meal, you may need to eat one and half meatloaves or two in place of just one. Please refer to your personal nutrition parameters.
Recipe by Venice Nutrition Head Chef, Valerie Cogswell