Delicious Turkey Meatloaf with Roasted Vegetables

Enjoy the comfort and convenience of meatloaf, but with one-third fewer calories and less fat than regular meatloaf. Use lean or extra-lean ground turkey, with optional hidden vegetables to keep it moist, and choose oats or whole-grain breadcrumbs for another healthy twist. It freezes well, and you can make a double recipe if you want plenty of leftovers. 

Keep calories and carbs low in your meal by serving your meatloaf with roasted veggies instead of mashed potatoes and gravy, or add roasted potatoes or sweet potatoes for a high-fiber addition. Another option is a side of smashed cauliflower instead of mashed potatoes. 

Variations and Serving Suggestions

• Roast your favorite vegetables like carrots, broccoli florets, cauliflower florets, onions, or green beans. Cut them into similar sized pieces for more even cooking. 
• For extra moisture in the meatloaf, add 1 cup of your choice of vegetables like diced bell peppers, grated carrot or zucchini, or chopped mushrooms. You can mix and match!
• You can use leftover cooked brown rice or quinoa instead of breadcrumbs if you prefer. 
• The meatloaf with roasted vegetables can be a stand-alone meal, or add a high-fiber carbohydrate to balance it out. Try 1 small potato or sweet potato, ½ cup of cooked whole-grain pasta or brown rice, or a slice of whole-grain bread.
• For extra flavor, try topping your meatloaf with 2-4 ounces of cheese. Parmesan, feta cheese, and low-fat shredded cheddar all offer different flavor profiles and characters. You can also mix these cheese options into the meatloaf. 
• For a dijon mustard glaze, swap 1 tablespoon of dijon mustard for tomato paste, and reduce the balsamic vinegar to 1 tablespoon. Add 1-2 teaspoons of olive oil.
• Another option for glaze is a brush of pesto sauce before baking.
• For a yogurt-based glaze, mix Greek yogurt with lemon juice and parsley. Brush it on after baking. Add lemon zest for a stronger flavor. 

Recipe for Delicious Turkey Meatloaf with Roasted Vegetables

Makes 8 servings

Ingredients: 

• 1 tablespoon of olive oil
• 1.5 lbs of lean ground turkey (93% or 95% lean)
• 1 large egg, lightly beaten
• ½ cup of rolled or quick-cooking oats, whole-grain breadcrumbs, or whole-grain cracker crumbs
• ½ cup of 2% or skim milk, or unsweetened almond milk
• ½ onion, finely chopped
• ½ red or green bell pepper, finely chopped
• (Optional) ¼-½ cup of chopped parsley
• (Optional) ½-1 cup of sliced mushrooms, lightly cooked if desired
• (Optional) 1 cup of vegetables like grated carrots or zucchini, chopped eggplant or bell peppers, or finely chopped broccoli florets
• 2 cloves of garlic, peeled and minced
• 1 tablespoon of Worcestershire sauce
• 1 teaspoon of Italian herb mix or ½ teaspoon of dried oregano and ½ teaspoon of dried basil
• ½ teaspoon of salt
• Black pepper to taste

Glaze

• 3 tablespoons of tomato paste
• 2 tablespoons of balsamic vinegar
• Garlic powder, smoked paprika, and black pepper to taste for the glaze

Instructions

1. Preheat the oven to 350°. Spray a baking sheet or loaf pan with cooking spray. 
2. In a large mixing bowl, combine the ground turkey, beaten egg, oats or cracker crumbs or breadcrumbs, milk, onion bell pepper, garlic, Worcestershire sauce, Italian seasoning, salt, and pepper. Add any vegetable or herb add-ins and combine the ingredients gently. Don’t overmix or the meatloaf may be drier. 
3. Prepare the glaze. In a small bowl, combine the tomato paste, balsamic vinegar, and spices. 
4. Form the meatloaf by shaping it on the baking sheet or in the prepared loaf pan. Spread about half of the glaze on top of the meatloaf. 
5. Bake for 40 minutes, remove from oven, and spread the rest of the glaze over the top. Return to the oven and bake 15-25 minutes, or until cooked through. 
6. Let the meatloaf rest for 10 minutes before slicing and serving. 

Nutrition information per serving (including whole-grain breadcrumbs, mushrooms, carrots, and parsley): 230 calories; 9 grams of fat; 2.5 grams of saturated fat; 100 mg of cholesterol; 320 mg of sodium; 10 grams of carbohydrates; 3 grams of sugar; 2 grams of fiber; 21 grams of protein

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