Ground meat pressed into the shape of a loaf, ugh. I know.
But it’s an easy meal that you can flavor in a hundred different ways, so that you don’t get tired of it. I knew that I wanted to make my meatloaf (even the word makes me cringe) out of chicken or turkey.
Here’s why I decided to use turkey:
A 4 oz serving of skinless, boneless turkey breast contains just 123 calories. There are 27 g of protein per serving and just 0.72 g of fat. A 4 oz serving of skinless, boneless chicken breast contains 135 calories per serving, which is 12 calories higher than the same serving of turkey. The ratio of protein to fat is also slightly lower than turkey with 25 g of protein and 3 g of fat per serving. (United States Department of Agriculture Nutrient Laboratory: Search the USDA National Nutrient Database for Standard Reference )
There’s also a difference in amino acid profiles, that makes turkey slight more superior than chicken in its contents of BCAAs. But that’s super boring, I’ll send you the article if you want… (The National Academies Press; The Role of Protein and Amino Acids in Sustaining and Enhancing Performance; Institute of Medicine; 1999 )
Plus can we talk about this super cool meatloaf pan I got at Bad, Bath & Beyond? It keeps the meat elevated so that any fat can drip out, which is caught in the same pan below. Whoa, pan science.
1 T oil (I used avocado oil, but olive oil works too)
1 c chopped onion
3 cloves garlic, minced
2 pounds, organic ground turkey (I used 99% fat free)
1/2 c gf oats (no quick cook)
1 whole egg
3/4 c ketchsup
2 t Worcestershire sauce
3/4 t salt
1/2 t freshly ground pepper
1/2 t oregano
1/2 t thyme
- Preheat oven to 350º F.
- Cook onion and garlic in oil for 5 minutes, stirring occasionally.
- Place mixture in bowl in large bowl to cool for 10 minutes.
- Add remaining ingredients to bowl, keep half of ketchup to side for top. Combine well.
- Press meatloaf into an 8×4-inch loaf pan, or your super fancy meatloaf pan.
- Spread remaining ketchup on top.
- Bake for 55 minutes.
- Remove from oven and let sit for 5 minutes before serving.
Another variation is to do a southwest spices instead of the oregano and thyme. Here we would add Mrs. Dash salt-free chipotle southwest spice, salsa, liquid smoke (if you have it) and skip the extra ketchup on top!
What other variations can you think of?