Beef & Turkey Meatloaf2016-09-01
- Yield : 1
- Servings : 9
- Prep Time : 15m
- Cook Time : 1:15 h
- Ready In : 1:40 h
Meatloaf is a simple, economical, comfort food Americans love that can easily feed 6 or more people for less than $1 per serving.
Meatloaf can be made from any ground meat. Other recipes on this site use ground beef and pork, and all ground turkey. This recipe produces a more traditional looking meatloaf providing about the same amount of protein as a beef and pork meatloaf for 30 percent less calories and 40 percent less saturated fat.
Unlike frozen meatloaf dinners with a list on ingredients that includes dozens of man-made additives and preservatives, the only additives in this recipe are from the bread, mustard and Worcestershire sauce. These additives are are insignificant compared to the chemical additives in prepared frozen meals.
If you are concerned about chemical additives, you can use all organic ingredients.
For a more uniform mixture and to reduce mixing time, tear the sliced bread into pieces and pulse in a food processor to make fresh breadcrumbs. You can also use dried breadcrumbs, but may have to add several tablespoons of water or wine to prevent a dry meatloaf.
To prevent overcooking, use an oven probe or probe thermometer set to 165°F (74°C). The internal temperature measured at the center must reach 165°F to kill any bacteria in the ground meat.
Frozen dinners are convenient, but you rarely get a meal that looks anything like whats pictured on the box. One popular frozen meatloaf meal lists mashed potatoes before the meatloaf. It should be called mashed potatoes with meatloaf. The meal pictured below provides 30% more food than the frozen meal for 6% less calories and has over 60% less sodium. You also get also 40% more protein.
In this meal the little chocolate brownie in the frozen meal is replaced with a healthier cucumber and tomato salad. If you really miss the brownie, cutting the portion size from 21 ounces to 16 ounces (frozen meal weight) reduces calories to 475. You can add a small brownie or cookie for less calories than the frozen meatloaf meal.
21 Ounce, 620 Calorie Meatloaf Meal
This lighter serving suggestion with an easy beef gravy has about 500 mg of sodium while providing 30 grams of protein for only 550 calories. Even if you add salt, total sodium is usually much less than most frozen entrees and meals.
17.5 Ounce, 550 Calorie Meatloaf Meal
4 tbsp. dried onion for fresh onion
1/4 cup fresh parsley for dried parsley
- 1 lb. (450 g) extra-lean ground beef
- 1 lb. (450 g) 93% lean ground turkey
- 3 (100 g) slices bread, any variety
- 1/2 (100 g) medium onion, minced
- 2 large eggs
- 1/2 teaspoon (2.5 ml) dried thyme
- 1/2 teaspoon (2.5 ml) chili sauce (optional)
- Pinch of ground cumin
- 1 teaspoon (5 ml) kosher salt
- Fresh ground black pepper
- 1 tablespoon (15 ml) dried parsley
- 2 teaspoons (10 ml) Dijon or Brown mustard
- 2 tablespoons (30 ml) Worcestershire sauce
- 1/4 cup (60 ml) dry white wine or water
- Vegetable cooking spray
Method of Preparation
Preheat oven to 375°F (190°C). Lightly coat a 9"x5" loaf pan with cooking spray or oil. If you do not have a loaf pan, you can form and bake the meatloaf on a rimmed baking sheet.
In a large bowl, soak sliced bread with wine or water and use your hand to squeeze bread into a paste. Add remaining ingredients and thoroughly combine using one or both hands. Place mixture in loaf pan and shape to form a loaf.
Bake, uncovered, about 1 hour and 15 minutes or until internal temperature reaches 165°F. Remove from oven and rest about 10 minutes before serving.
This information is per serving.
Calories From Fat95
Serving Size:About 4 oz. (120 g)