A few healthy substitutions can turn this traditional comfort food into a nutritional powerhouse. The first step is to replace 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. Onion and cremini mushrooms add texture and variety to help you get more vegetables on your plate.
- 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
- 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.
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