Sunday, September 11, 2011

A Healthy Meat Loaf


I've been making this meatloaf for several years now. Every time I make it I can't believe it is ground turkey. The mushrooms make it exceptionally moist with little fat. One loaf serves about 6 and is 163 calories a serving, plus 2.3 grams of fiber. Don't be scared in substituting bread crumbs for wheat germ, you'll never know the difference. Enjoy! 

Turkey and Shitake Mushroom Meatloaf 
1 lb. extra lean ground turkey
2 cups dried Shitake Mushrooms
1/3-cup wheat germ
1 egg
¼ cup ketchup
1 tablespoon mustard
1 tablespoon Worcestershire sauce
½ tsp. liquid smoke
1 ½ tsp salt
½ tsp pepper

Reconstitute dried mushrooms by covering in water and microwaving for 1 minute. Drain water off mushrooms and put in food processor. Pulse until the mushrooms are finely chopped, but not pureed. Combine the mushrooms, ground turkey, breadcrumbs, egg, ketchup, mustard, Worcestershire sauce, liquid smoke, salt, and pepper with a spoon or hands. Mix thoroughly. Spray 10-inch bread pan with Pam and then pack this mixture pan or shape it into a loaf and place on a cookie sheet. Bake for an hour at 350 degrees.

Nutritional Analysis
Good points
                  Low in saturated fat
                  Very high in manganese
                  High in pantothenic acid
                  Very high in selenium
Bad points
                  High in cholesterol
Very high in sodium