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Turkey Meat Loaf
Yield: Makes 5 servings
Bulgur, a carbohydrate power-food, adds B vitamins and fiber to this classic dish. Using ground turkey breast in place of ground beef keeps the fat content low, and the unique spices make this dish anything but ordinary.
Ingredients:
1
tablespoon vegetable oil
3/4
cup chopped onion
1/2
cup chopped celery
1
clove garlic, minced
2/3
cup fat-free reduced-sodium chicken broth or water
1/2
cup uncooked bulgur wheat
1/2
cup cholesterol-free egg substitute
1
tablespoon reduced-sodium soy sauce
1/4
teaspoon ground cumin
1/4
teaspoon paprika
1/4
teaspoon black pepper
1
pound 93% lean ground turkey
8
tablespoons chili sauce, divided
Preparation:
1.
Heat oil in medium skillet over medium heat. Add onion, celery and garlic; cook and stir 3 minutes. Add broth and bulgur. Bring to a boil. Reduce heat to low; cover and simmer 10 to 15 minutes or until bulgur is tender and all liquid is absorbed. Transfer to large bowl; cool to lukewarm.
2.
Preheat oven to 375°F. Stir egg substitute, soy sauce, cumin, paprika and pepper into bulgur. Add ground turkey and 6 tablespoons chili sauce. Stir until well blended.
3.
Pat turkey mixture into greased 8-1/2X4-1/2-inch loaf pan. Top with remaining 2 tablespoons chili sauce.
4.
Bake meat loaf about 45 minutes or until internal temperature reaches 165°F. Let stand 10 minutes. Remove from pan; cut into 10 slices.
Nutritional Information:
| Serving Size: 2 slices meat loaf | |
| Fiber | 4 g |
| Carbohydrate | 18 g |
| Cholesterol | 36 mg |
| Saturated Fat | <1 g |
| Total Fat | 5 g |
| Calories from Fat | 22 % |
| Calories | 197 |
| Protein | 20 g |
| Sodium | 437 mg |
Dietary Exchange:
| Meat | 2 |
| Vegetable | 1/2 |
| Starch | 1 |
This recipe appears in:
Turkey
