230
calories per serving
Active
time 20 minutes
Total
time 1 hour 20
minutes
Makes 8 Main-Dish Servings
1 Tbsp.
olive oil
2 medium
celery stalks, finely chopped
1 small
onion, finely chopped
1 garlic
clove, crushed
2 lb. lean
ground turkey
¾ cup fresh
whole wheat breadcrumbs (from 1½ slices bread)
1/3 cup fat-free (skim)
milk
2 large egg
whites
½ cup
ketchup
1 Tbsp.
Worcestershire sauce
Salt and
pepper
1 Tbsp.
Dijon mustard
1.
Preheat oven to 350°F.
In 12-inch nonstick skillet on medium, heat oil. Add celery and onion; cook 10
minutes, or until vegetables are tender, stirring occasionally. Add garlic and
cook 1 minute. Transfer vegetables to large bowl; cool slightly.
2.
To bowl with
vegetables, add ground turkey, breadcrumbs, milk, egg whites, ¼ cup ketchup,
Worcestershire, ½ teaspoon salt, and ¼ teaspoon coarsely ground black pepper;
mix with hands until well combined but not over mixed. In cup, mix mustard and
remaining ¼ cup ketchup.
3.
In 13″ by 9″
metal baking pan, shape meat mixture into 9″ by 5″ loaf. Spread
ketchup mixture over top of loaf.
4.
Bake meatloaf 55 to 60
minutes, or until meat thermometer inserted in center reaches 160°F.
(Temperature will rise to 165°F upon standing.)
5.
Let meatloaf stand 10
minutes before removing from pan to set juices for easier slicing. Transfer
meatloaf to platter and cut into slices to serve.
Each
serving about 25 g
protein, 11 g carbohydrate, 11 g total fat (3 g saturated), 1 g fiber, 80 mg
cholesterol, 500 mg sodium.