|Nutritional Guidelines (per serving)|
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. Per serving, this turkey meatloaf has 188 calories; 12 grams of protein; 12 grams of carbohydrate; 10 grams of fat, including 3 grams of saturated fat and 39 milligrams of cholesterol; 2 grams of fiber; and 244 milligrams of sodium.
This recipe is from the book "The South Beach Diet" by Dr. Arthur S. Agatston.
- 1 (6-ounce) can no-salt-added 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
Preheat the oven to 350.
Bring the mixture to a boil and reduce the heat to low.
Simmer, uncovered, for 15 minutes and set aside.
Combine the turkey, oatmeal, egg substitute, zucchini and 1/2 cup of the tomato mixture in a large bowl and mix well.
Place this mixture into an ungreased 8- by 4-inch loaf pan and shape in the form of meatloaf.
Bake for 45 minutes and then discard any drippings.
Pour 1/2 cup of the remaining tomato mixture over the top of the loaf and bake for 15 minutes longer.
Remove to a serving platter and cool for 10 minutes before slicing.
Serve the remaining tomato sauce on the side.
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 -- maybe the dieter can have just one slice -- and you have a filling and healthy dinner.