Turkey Meatloaf: Healthy Cooking

I grew up on meatloaf. But in these calorie-conscious times, Ruth Spear's simple-to-prepare version is a lower-fat alternative. I think it's light, moist, and devine. Pretty exotic description for meatloaf, don't you think? Try it and decide for yourself! 

Featured in my book, Joan Lunden's Healthy Cooking

For the Meatloaf:

1/3 cup bread crumbs

1/3 cup skim milk

1 ¼ pounds ground raw turkey

1 egg white, beaten lightly

1 small onion, finely chopped or graded

1 garlic clove, minced (optional)

½ small green bell pepper, chopped

3 tablespoon dried oregano

½ teaspoon dried cumin

Salt and pepper to taste

For the glaze:

3 tablespoons brown sugar

¼ cup catsup

1 teaspoon dry mustard

Preheat the oven to 350 degrees F

In a large bowl, combine the bread crumbs, and the milk, add the turkey and mix well. Stir in the egg white, onion, garlic (if using), green pepper, catsup, oregano, cumin, and salt and pepper to taste. Transfer the mixture to a 9x5x3- inch loaf pan, rap it once on the counter to settle the meat, and smooth the top lightly with the back of a fork.

Bake the meatloaf in the preheated oven for 40 minutes. The loaf will have shrunk a bit and a savory liquid collected in the dish; carefully spoon this out to use later over the meatloaf as gravy.

In a bowl, stir together the sugar, catsup and mustard for the glaze. Spread over the top of the meatloaf. Bake 20 minutes more, and then let the meatloaf stand for 5 minutes before slicking. Serve with the reserved savory liquid.

Serves 4 to 6 people

Nutritional Analysis per serving: 188 calories; 36% calories from fat; 8 grams of fat; 256 milligrams of sodium