Posted in: Recipes on Tuesday, August 19, 2008
By Jim Shiebler
Here is a recipe for a delicious turkey meatloaf. When purchasing ground poultry in the grocery store, be sure to look for a couple of key characteristics. First, always buy as far away from the sell by date as possible. The USDA makes it mandatory that all fresh meats and dairy have a sell by date. Often, you will notice different dates on the same products. Select the meat with the date that is furthest in the future from the day that you are purchasing it. The freshest will usually be located in the rear of the shelf, so don’t be shy to dig around for it. Second, purchase the meat that has the least percentage of fat. Usually, there will be several choices. Some include 15% fat, less than 10% fat, less than 7% fat and even less than 1% fat. My choice is always the less than 1% fat and this strategy ensures the leanest possible ground meat.
Often, when you reduce the fat level of a dish like meatloaf, it can result in a bland, dry meal. But here, we substitute fresh ingredients like onions, garlic and parsley and seasonings which include Tabasco, Worcestershire and whole grain mustard which add complexity and texture to the dish. Including these natural ingredients in place of fats is crucial in providing tremendous flavor and palate moisture. This meatloaf is very lean, balanced in nutrients and delicious. I do hope you enjoy it.
Turkey Meatloaf with Natural Tomato Sauce
Yield: 6 portion (each approximately 8 ounces)
3 pounds ground turkey breast (less than 1% fat)
6 cloves garlic, peeled and minced
1 ounce red onion, peeled and minced
3 egg whites
1 ounce whole wheat bread crumbs
1 ounce whole grain mustard
1 Tablespoon Worcestershire sauce
2/3 teaspoon Tabasco
1 ounce Italian parsley, chopped cracked black pepper to taste dash olive oil
Natural Tomato Sauce:
2 large ripe tomatoes, cored and cut into wedges
1 ounce onion, peeled and sliced
6 cloves garlic, peeled and sliced dash extra virgin olive oil cracked black pepper to taste
1. Preheat: Preheat oven to 375 degrees.
2. Combine Meatloaf Ingredients: Add all ingredients to a large mixing bowl. With clean hands, mix vigorously until all ingredients are evenly distributed.
3. Form Meatloaf: Coat the inside of a small loaf pan with the dash of olive oil making sure that it is completely 52 coated with a slight sheen. Add turkey meatloaf mixture and spread evenly.
4. Bake Meatloaf: Bake the meatloaf in the oven for approximately 55–65 minutes or until the center omits clear liquid when poked with a knife.
5. Natural Tomato Sauce: Heat olive oil in a sauce pan until it starts to lightly smoke. Add onions and garlic and stir well. Cook over a medium heat until clear. Add tomatoes and stew for about fifteen minutes, stirring occasionally. Once tomatoes break down and become soft, carefully puree with a hand blender. Strain sauce through medium holed strainer and season with cracked black pepper.
6. Remove Meatloaf: Remove from oven and allow to rest for 5–10 minutes.
7. To Serve: Slice (2) 4 ounce slices of meatloaf per plate. Serve with mashed potatoes and garlic sautéed Chinese broccoli. Enjoy!
Nutritional Value Per Serving:
Protein: 55.4 g.
Carbohydrates: 26.6 g.
Fat: 5.9 g.
Jim Shiebler can currently be seen daily hosting his own nationally televised healthy cooking show called "Fit Cuisine with Jim Shiebler" on The Health Network. He has also just launched The Body Gourmet™ Healthy Spice Blends which are truly revolutionary. He is available for cooking demonstrations, seminars and appearances. To contact or to order the spice blends: Write to: Jim Shiebler, The Body Gourmet™, Inc., P. O. Box 60, Venice, CA. 90294, call (310) 661-7761