Food / Nutrition / Diet - Good Food, Great For You: Recipes -

Turkey meatloaf with healthy cornbread or biscuits

Turkey meatloaf

A healthier version of an old diner favorite.

1 lb lean ground turkey
½ cup regular oats, dry
1 large egg
1 Tbsp onion, dehydrated
¼ cup ketchup

  • Combine all ingredients and mix well.
  • Bake in loaf pan at 350º F or to internal temperature of 165º F for 25 minutes.
  • Cut into 5 slices and serve.
Makes 5 servings, with serving size: 1 slice

Each serving provides: Calories: 191, total fat: 7 g, saturated fat: 2 g

Cholesterol: 102 mg
Sodium: 205 mg
Fiber: 1 g
Protein: 22 g
Carbohydrate: 9 g
Potassium: 268 mg

Cornbread

1 cup cornmeal
1 cup flour
¼ cup white sugar
1 tsp baking powder
1 cup buttermilk, low-fat
1 egg, whole
¼ cup soft (tub) margarine
1 tsp vegetable oil (to grease baking pan)
  •   Preheat oven to 350° F.
  •  Mix together cornmeal, flour, sugar, and baking powder.
  • In another bowl, combine buttermilk and egg. Beat lightly.
  • Slowly add buttermilk and egg mixture to the dry ingredients.
  • Add margarine and mix by hand or with a mixer for 1 minute.
  • Bake for 20-25 minutes in an 8- by 8-inch greased baking dish. Cool.
  • Cut into 10 squares.

Makes 10 servings (Serving size: 1 square).  Each serving: Calories: 178, Fat: 6 g, Saturated fat: 1 g
Cholesterol: 22 mg, Sodium: 94 mg, Fiber: 1 g, Protein: 4 g, Carbohydrate: 27 g, Potassium: 132 mg

Biscuits

2 cups flour
2 tsp baking powder
¼ tsp baking soda
¼ tsp salt
2 Tbsp sugar
⅔ cup buttermilk, low-fat
3 Tbsp + 1 tsp vegetable oil

  • Preheat oven to 450° F.
  • In a medium bowl, combine flour, baking powder, baking soda, salt, and sugar.
  • In a small bowl, stir together buttermilk and oil. Pour over flour mixture; stir until well mixed.
  • On a lightly floured surface, knead dough gently for 10-12 strokes.
  • Roll or pat dough to ¾-inch thickness.
  • Cut with a 2-inch biscuit or cookie cutter, dipping cutter in flour between cuts.
  • Transfer biscuits to an ungreased baking sheet.
  • Bake for 12 minutes or until golden brown. Serve warm.

Yield: 15 servings (serving = one 2 in. biscuit)
Each serving provides: Calories: 99, Total fat: 3 g, Saturated fat: less than 1 g, Cholesterol: less than 1 mg, Sodium: 72 mg
Fiber: 1 g, Protein: 2 g, Carbohydrate: 15 g, Potassium: 102 mg