Homestyle Turkey Meatloaf With Mushrooms and White Beans - 15g Carbs, 4g Fiber
From: The South Beach Diet (Phase 1)
A Healthy Twist on a Favorite Comfort Food
What's your number-one comfort food? Perhaps it's a homemade dish
like macaroni and cheese that is typically high in calories and
saturated fat. You can still enjoy heart-warming meals like this
as you're following the South Beach Diet by simply swapping in a
few healthy ingredients. This healthy take on traditional meatloaf
is sure to become a new family favorite.
This healthy alternative to typical meatloaf adds white beans for
a delicious high-fiber twist. Serve extra Dijon mustard on the
side; it lends a satisfying, piquant flavor element.
Make-Ahead Tip:
Cooked meatloaf freezes well for up to 3 months. Cut it into
individual portions before freezing and thaw in the microwave
when ready to eat.
Prep time: 15 minutes
Cook time: 1 hour 15 minutes
Servings: 6
2 tsp extra-virgin olive oil
1 1/2 cups chopped onion
1/2 tsp dried thyme
1/2 tsp cayenne
1/2 tsp paprika
1/2 tsp salt
1/2 tsp freshly ground black pepper
3/4 lb mushrooms, trimmed and chopped
4 large garlic cloves, minced
1 (15-oz can) great Northern beans, rinsed and drained
1 1/4 lb extra-lean ground turkey
2 large eggs
1/2 cup chopped parsley
4 tsp Worcestershire sauce
2 tsp Dijon mustard plus extra for serving
Heat the oven to 375 degrees F. Lightly coat an 8" by 4" by 2 1/2" metal
or glass loaf pan with cooking spray.
In a large skillet, heat oil over medium-high heat. Add onion, thyme,
cayenne, paprika, salt, and pepper. Reduce heat to medium-low and cook,
stirring occasionally, 5 minutes. Add mushrooms and garlic; cook,
stirring occasionally, until onion is softened and mushrooms are
incorporated, about 5 minutes longer. Add beans and stir to combine.
Transfer mixture to a bowl and let cool, about 5 minutes.
In a large bowl, combine cooled bean mixture, turkey, eggs, parsley,
and 2 teaspoons of the Worcestershire sauce. Mix well with wet hands
to combine. Form into a loaf and place into the prepared pan.
Stir together mustard and remaining 2 teaspoons Worcestershire sauce
and set aside.
Bake meatloaf on the middle rack of the oven for 50 minutes. Remove
from the oven and brush with the reserved Worcestershire mixture.
Return to the oven and continue baking 10 to 15 minutes longer, or
until a thermometer inserted into meatloaf registers 170 degrees F.
Let meatloaf stand 5 minutes before serving. Serve with additional
Dijon mustard.
Servings: 6
Nutrition per Serving:
205 Calories, 5g Fat, 1g Sat, 30g Protein, 15g Carbs, 4g Fiber, 549mg Sodium
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