By Recipe Team on December 11, 2023
A few healthy substitutions can turn this traditional comfort food into a nutritional powerhouse.
This recipe from American Institute for Cancer Research replaces the typical beef or pork with lean ground turkey. Research has shown that limiting red meat to no more than 18 ounces (cooked) a week can be a beneficial part of a cancer-protective diet. The onion and cremini mushrooms in this recipe add fiber in addition to flavor and texture.
Nutrition per serving: 260 calories, 12 g total fat (3 g saturated fat, 0 g trans fat), 125 mg cholesterol, 13 g carbohydrates, 26 g protein, 0 g dietary fiber, 270 mg sodium, 5 g sugar, 0 g added sugar.
Ingredients:
1 Tbsp. extra-virgin olive oil
1 large onion, chopped
1/2 lb. cremini mushrooms, trimmed and chopped
1/2 tsp. dried thyme
Salt and freshly ground black pepper, to taste
3 Tbsp. Worcestershire sauce
6 Tbsp. fat- free, reduced-sodium chicken broth
1 tsp. tomato paste
2 lbs. ground turkey (mix of dark and light meat)
3/4 cup bread crumbs
2 eggs, beaten
1/3 cup ketchup
Preparation:
- Preheat oven to 325 degrees F.
- In skillet, sauté onions and mushrooms in oil. Add thyme and season with salt and pepper. Cook until onions are translucent, about 10 minutes.
- Add Worcestershire, broth and tomato paste and mix thoroughly. Remove from heat and allow to cool to room temperature.
- In a large mixing bowl, combine turkey, breadcrumbs, eggs and onion-mushroom mixture. Mix well and shape into a rectangular loaf in shallow baking dish. Brush ketchup on top.
- Bake 90 minutes or until meat is cooked through and internal temperature is 165 degrees F. Serve hot.
- Leftovers may be served cold in sandwiches.
Prep time: 30 minutes
Difficulty: Easy
Cook time: 90 minutes
Serves: 8
