Good-For-You Turkey Meatloaf (Low-Carb, High-Protein, Gluten-Free)
Can you make a turkey meatloaf without bread crumbs so that it fits with South Beach Phase 1 guidelines? Can you you add more fiber with beans and zucchini and have it still taste good? Yes and yes! Turkey meatloaf and turkey meatballs can often taste bland to me, especially when when using lean ground turkey. So I set out to add moisture, flavor, fiber and still have it all stay together in a good meatloaf. My husband enjoyed making skillet meals using the leftovers.
Good-For-You Turkey Meatloaf (Low-Carb, High-Protein, Gluten-Free)
2 lbs of lean ground turkey
1 large zucchini, grated
1 onion, grated
1 tablespoon of dried rubbed sage
1 teaspoon of black pepper
1 clove of garlic, pressed or minced
1 1/2 tablespoons of salt
1 (15 oz) can of cannellini beans, rinsed, drained, and mashed
1 cup of Monterey Jack cheese (South Beach calls for low fat but I use regular)
1 egg, lightly beaten
olive oil
1. Grate the zucchini in a large bowl.
2. Grate the onion over the zucchini.
3. Add the turkey and sage to the bowl.
4. Add the pepper.
5. Press the garlic and add the salt to the mixture.
6. Rinse the cannellini beans until they don't foam and drain, and mash the beans with a potato masher and add to the meatloaf mixture.
7. Add the cheese.
8. Finally, add the lightly beaten egg and dig in with your hand and mix. Play with your food. It's pretty impossible for me to get a picture of this since both my hands are in the mix.
9. Lightly oil a loaf pan with olive oil and add the meatloaf mixture.
10. Place the loaf pan in a preheated 350 degree oven with a piece of tin foil underneath for spillage. (Is that a word?) Bake for 1 hour and 15 minutes to 1 hour and 30 minutes.
11. Let the meatloaf rest for 20 minutes before slicing. This meatloaf pairs well with "Smashed 'Cauliflower' Potatoes" for a great low carb dinner.
12. Use left over slices with spinach or kale, cheese, mustard and mayo to make great panini sandwiches for a not-so-low-carb option.
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Good-For-You Turkey Meatloaf (Low-Carb, High-Protein, Gluten-Free)
2 lbs of lean ground turkey
1 large zucchini, grated
1 onion, grated
1 tablespoon of dried rubbed sage
1 teaspoon of black pepper
1 clove of garlic, pressed or minced
1 1/2 tablespoons of salt
1 (15 oz) can of cannellini beans, rinsed, drained, and mashed
1 cup of Monterey Jack cheese (South Beach calls for low fat but I use regular)
1 egg, lightly beaten
olive oil
1. Grate the zucchini in a large bowl.
2. Grate the onion over the zucchini.
3. Add the turkey and sage to the bowl.
4. Add the pepper.
5. Press the garlic and add the salt to the mixture.
6. Rinse the cannellini beans until they don't foam and drain, and mash the beans with a potato masher and add to the meatloaf mixture.
7. Add the cheese.
8. Finally, add the lightly beaten egg and dig in with your hand and mix. Play with your food. It's pretty impossible for me to get a picture of this since both my hands are in the mix.
9. Lightly oil a loaf pan with olive oil and add the meatloaf mixture.
10. Place the loaf pan in a preheated 350 degree oven with a piece of tin foil underneath for spillage. (Is that a word?) Bake for 1 hour and 15 minutes to 1 hour and 30 minutes.
11. Let the meatloaf rest for 20 minutes before slicing. This meatloaf pairs well with "Smashed 'Cauliflower' Potatoes" for a great low carb dinner.
12. Use left over slices with spinach or kale, cheese, mustard and mayo to make great panini sandwiches for a not-so-low-carb option.
That looks so good Michele! Do you think it would work equally well with ground beef? Or is there something about the turkey that is particularly suited to this recipe?
ReplyDeleteHmm. Good question. The main "other" ingredients are zucchini, beans and cheese - my gut says that would work but I don't think I would use sage as the main spice with beef. I'd switch it to oregano. Sounds good. I'll have to try it.
DeleteI might even switch the beans to pinto giving the whole thing a bit of a Mexican twist.
DeleteI like the new twist to an old favorite.
ReplyDeleteWouldn't have thought of using the beans
to hold the meatloaf together. m