Garden Turkey Meatloaf – Low Carb Recipe

This classic family favorite is made healthier with lean ground turkey and colorful garden vegetables.

For meatloaf:

 2 Cups – assorted vegetables, chopped— such as mushrooms, zucchini, red bell peppers, or spinach (Leftover Friendly) 
 12 oz – 99 percent lean ground turkey 
 ½ C – whole-wheat breadcrumbs (or substitute regular breadcrumbs)  
 ¼ C – fat-free evaporated milk*  
 ¼ tsp – ground black pepper 
 2 Tbsp – ketchup  
 1 Tbsp – fresh chives, rinsed, dried, and chopped (or 1 tsp dried)  
 1 Tbsp – fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)  
 Nonstick cooking spray 

For glaze:

 1 Tbsp – ketchup  
 1 Tbsp – honey 
 1 Tbsp – Dijon mustard 

Directions:

1) Preheat oven to 350 ºF.

2) Steam or lightly sauté the assortment of vegetables.

3) Combine vegetables and the rest of the meatloaf ingredients in a large bowl. Mix well. Spray a loaf pan with cooking spray, and spread meatloaf mixture evenly in the pan.

4) Combine all ingredients for glaze. Brush glaze on top of the meatloaf.

5) Bake meatloaf in the oven for 45–50 minutes (to a minimum internal temperature of 165 ºF).

6) Let stand for 5 minutes before cutting into eight even slices.

7) Serve two slices on each plate.

Tip: For picky eaters, try chopping vegetables in a food processor to make them smaller (and “hidden”).

* Evaporated milk can be kept tightly sealed in the refrigerator for up to 3 days. Search the Keep the Beat™: Deliciously Healthy Eating Web site (http://hin.nhlbi.nih.gov/healthyeating) for other recipes using evaporated milk.

Prep time: 10 minutes

Cook time: 50–55 minutes

Yield: 4 servings

Serving size: 2 slices meatloaf

Each Serving Provides:

Calories: 180

Total fat: 2 g

Saturated fat: 0 g

Cholesterol: 34 mg

Sodium: 368 mg

Total fiber: 2 g

Protein: 25 g

Carbohydrates: 17 g

Potassium: 406 mg

Vitamin A: 50%

Vitamin C: 15%

Calcium: 10%

Iron: 15%

Percent Daily Values are based on a 2,000 calorie diet.

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