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Lean and Mean

Jan 5, 2012

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.

Comments

06:40 am - Thu, January 5 2012
Laura said:
Fran, have you ever made cranberry ketchup? That's a good topper for turkey meatloaf.
07:21 am - Thu, January 5 2012
Elayne said:
This recipe sounds really good. I don't like ketchup on any meatloaf, so I use BBQ sauce most times (Cookie's is the best I've found). I'm going to try it. Thanks!!
08:07 am - Thu, January 5 2012
John Andrews said:
I think I could eat about six pieces. But then that would sort of defeat the purpose, wouldn't it?
09:03 am - Thu, January 5 2012
Thea said:
I'm putting this recipe on my husband's pillow tonight. (He's the cook at our house!)
09:23 am - Thu, January 5 2012
Laura, I haven't made cranberry ketchup, but you are right, it DOES sound like the perfect pairing for turkey meatloaf.

John, Ina's original recipe used 5 pounds of ground turkey! That is one BIG meatloaf for all appetites.

I hope everyone enjoys the recipe. We have been making this for many years and do love it.
07:03 am - Fri, January 20 2012
Linda said:
This sounds delicious. Is there a calorie breakdown or nutrition information breakdown for this?
07:17 am - Fri, January 20 2012
Laura said:
Linda, Fran adapted this from an Ina Garten/Barefoot Contessa recipe, which can be found here, with nutritional information:
http://www.food.com/recipe/barefoot-contessas-turkey-meatloaf-77992

That'll give you a very rough idea. I notice that they list a serving size of 356 grams, which equals 12.55 oz. That's a lot more than the 3 oz. "deck of cards" that a serving of meat is supposed to be, so you'll either want to eat a lot more or scale back their figures accordingly.

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