Tasty South Beach Diet Turkey Meatloaf

By
Peggy Trowbridge Filippone
Peggy Trowbridge Filippone
Peggy Trowbridge Filippone is a writer who develops approachable recipes for home cooks. Her recipes range from Grandma’s favorites to the latest food trends.
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Updated on 12/22/22
A meatloaf on a serving plate
haha21/Getty Images
Prep: 20 mins
Cook: 60 mins
Total: 80 mins
Servings: 8 servings
Nutrition Facts (per serving)
143 Calories
2g Fat
9g Carbs
21g Protein
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Nutrition Facts
Servings: 8
Amount per serving
Calories 143
% Daily Value*
Total Fat 2g 3%
Saturated Fat 1g 3%
Cholesterol 40mg 13%
Sodium 131mg 6%
Total Carbohydrate 9g 3%
Dietary Fiber 2g 5%
Total Sugars 3g
Protein 21g
Vitamin C 7mg 33%
Calcium 25mg 2%
Iron 2mg 10%
Potassium 510mg 11%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

This might be a diet recipe, but there's no skimping on taste.

Flavorful South Beach ground turkey meatloaf gets a big dose of flavor from tomato paste, red wine, garlic, basil, oregano, and zucchini and has a fiber-rich binder of oatmeal. The whole family will enjoy this rich and unusual meatloaf along with the dieters.

Since this recipe has diet star-quality, the nutrition facts are part of its attraction.

This recipe is from the book "The South Beach Diet" by Dr. Arthur S. Agatston.

Ingredients

  • 1 (6-ounce) can salt-free tomato paste

  • 1/2 cup dry red wine

  • 1/2 cup water

  • 1 clove garlic, minced

  • 1/2 teaspoon dried basil leaves

  • 1/4 teaspoon dried oregano

  • 1/4 teaspoon salt

  • 1 pound ground turkey breast

  • 1 cup oatmeal

  • 1/4 cup liquid egg substitute

  • 1/2 cup shredded zucchini

Steps to Make It

  1. Preheat the oven to 350 F.

  2. Combine the tomato paste, red wine, water, garlic, basil, oregano, and salt in a small saucepan.

  3. Bring the mixture to a boil and reduce the heat to low.

  4. Simmer, uncovered, for 15 minutes and set aside.

  5. Combine the turkey, oatmeal, egg substitute, zucchini, and 1/2 cup of the tomato mixture in a large bowl and mix well.

  6. Place this mixture into an ungreased 8 x 4-inch loaf pan and shape in the form of meatloaf.

  7. Bake for 45 minutes and then discard any drippings. 

  8. Pour 1/2 cup of the remaining tomato mixture over the top of the loaf and bake for 15 minutes longer.

  9. Remove to a serving platter and cool for 10 minutes before slicing.

  10. Serve the remaining tomato sauce on the side.

  11. Enjoy!

Serving Suggestions

Since at least one person in the family is interested in this meal because of its good nutrition values, the sides need to reflect that concern.

Steamed green beans, broccoli or corn with just a small amount of butter, appropriate seasonings for each vegetable, and salt and pepper make a healthful accompaniment. The dieter might have two items on the plate—the turkey meatloaf with its oatmeal filler and lots of veggies.

For everyone else, yes, the balance needs carbs. Rice pilaf or a simpler version—white rice seasoned with garlic and sauteed green onions—are both good complements for turkey meatloaf. Or a blend of brown, red, white and wild rice adds interesting flavor and texture to the meal. Add some fresh sourdough bread—the dieter can have just one slice—and you have a filling and healthy dinner.

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