EatingWell: Bountiful meatloaf recipe is loaded with veggies

EatingWell: Bountiful meatloaf recipe is loaded with veggies

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EATING

Ground turkey and colorful vegetables come together in this healthy version of meatloaf.

This healthy meatloaf recipe uses ground turkey — which has a higher percentage of healthy unsaturated fat compared to ground beef — and it’s loaded with colorful vegetables.

You’ll also love this recipe because it makes two loaves. That means you can eat one the night you bake it and save the other for the next day to enjoy as sandwiches (hot or cold, your choice) or set atop a salad of vinaigrette-dressed mixed greens (your own homey version of a country pate).

Turkey and Vegetable Meatloaf

Serves 8

Serving Size: 4 (1 1/2-inch-thick) slices per meatloaf

Active Time: 35 minutes

Total Time: 1 1/2 hours

2 tablespoons extra-virgin olive oil

3/4 cup finely diced sweet potato

1/3 cup minced shallots

1/2 cup finely diced red bell pepper

1/2 cup finely diced zucchini

3/4 cup corn, fresh or frozen

3/4 cup peas, fresh or frozen

1 clove garlic, minced

3/4 teaspoon salt

1/2 teaspoon ground pepper

2 large eggs

1/2 cup low-fat milk

3/4 cup whole-wheat panko breadcrumbs

1/4 cup minced fresh parsley

2 tablespoons Worcestershire sauce

1 teaspoon chopped fresh thyme or 1/2 teaspoon dried

Pinch of cayenne pepper

2 pounds 5 percent-lean ground turkey

1/4 cup ketchup

Preheat oven to 350 F. Coat a rimmed baking sheet with nonstick cooking spray.

Heat oil in a large skillet over medium-high heat. Add sweet potato and shallots and cook, stirring occasionally, for 3 minutes. Add bell pepper and zucchini; cook, stirring, until the vegetables are starting to soften, 2 to 3 minutes. Add corn, peas and garlic; cook, stirring, for 2 minutes more. Stir in salt and pepper. Turn the mixture onto a plate and cool for 10 minutes.

Whisk eggs in a large bowl; whisk in milk, breadcrumbs, parsley, Worcestershire, thyme and cayenne. Stir in the cooled vegetables. Add turkey and gently but thoroughly mix with your hands or a spoon to combine. Shape the mixture into two loaves (about 6 by 3 inches each) on the prepared baking sheet. Brush the top of each loaf with half the ketchup.

Bake until an instant-read thermometer inserted into the center registers at least 160 F, about 40 minutes. Let stand for 15 minutes before slicing. To make ahead: Refrigerate for up to three days.

Recipe nutrition: Per serving: 342 calories; 20 g fat (5 g sat, 8 g mono); 136 mg cholesterol; 19 g carbohydrate; 2 g added sugars; 6 g total sugars; 24 g protein; 3 g fiber; 455 mg sodium; 501 mg potassium.

Nutrition bonus: Vitamin A (57 percent daily value), Vitamin C (34 percent dv), Vitamin B12 (28 percent dv)

1 1/2 Carbohydrate Serving(s)

Exchanges: 1 starch, 1/2 vegetable, 3 medium-fat meat, 1/2 fat

EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.

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