Lean and Mean

Jan 5, 2012

By Fran Hill

Dieting makes me cranky. Grumpy. Mean. I like food. I like food a lot. And, I eat. I eat a lot. Therefore, sometimes, I think that I need to diet. And, sometimes I am cranky. And grumpy. And mean.

However, dieting should not be about deprivation and cranky meanness. Good food can be lean and healthy. Making a few substitutions for higher fat/calorie choices is all I really need to do, and Turkey Meatloaf is a great option for a lower fat meal.

I know, I know. South Dakota is beef country. We like our steaks and burgers. But, trust me. The sautéed onions and Worcestershire seasoning really do elevate the flavor of this turkey meatloaf. It isn’t a soggy beef wannabe. It is a hearty, tasty, and filling dinner that you will be happy to have on your plate. Toss a salad, roast some new potatoes, and add a green vegetable to the menu. Turkey Meatloaf can be the perfect center of a lean meal. No cranky. No grumpy. No mean.

Turkey Meatloaf

(adapted from Ina Garten)

1 1/2 cups chopped yellow onions
1 tablespoon olive oil
1 teaspoons kosher salt
1/2 teaspoon fresh ground black pepper
1/4 -1/2 teaspoon ground thyme
1/4 cup Worcestershire sauce
1/2 cup chicken stock  
1 tablespoon tomato paste
2 1/2 pounds ground turkey
3/4 cup plain breadcrumbs
2 large eggs, beaten
1/2 cup ketchup

Preheat oven to 325F. Heat oil over medium heat in a large pan. Sauté onions until translucent. Add salt, pepper, thyme, Worcestershire sauce, chicken stock, and tomato paste; mix well. Allow sautéed onion mixture to cool to room temperature. 

Combine ground turkey, bread crumbs, egg, and onion mixture in a large bowl. Mix well and shape into a rectangular loaf on a greased sheet pan. (I really prefer to bake my meatloaves in this manner and not in a loaf pan. No sticking in the corners; no sitting in grease, if it is a less than lean meat choice; perfect browning all around.) Spread the ketchup evenly on top. (I have used chile sauce instead of ketchup for an extra kick; barbeque sauce might work, too.)

Bake for 1 1/2 hours, until the internal temperature is 160 degrees F and the meatloaf is cooked through.

Fran Hill has been blogging about food at On My Plate since October of 2006. She, her husband and two dogs reside near Colome.