Meatloaf is a classic American dinner. Your parents ate it when they were kids, and it’s still a family favorite today. For many, meatloaf is comfort food, bringing back pleasant childhood memories. Another great thing about meatloaf is that you can bake it in the oven, microwave or slow cooker. The only limit is your imagination!
If Mom’s basic meatloaf has lost its appeal, try one of this week’s recipes. The first uses ground turkey instead of ground beef for a lighter and different flavor, the second is a hearty alternative for vegetarians and the last is a decadent twist on a classic.
EASY TURKEY MEATLOAF
1 large yellow onion, chopped
2 tablespoons olive oil
1 teaspoon salt
1 teaspoon black pepper
1/2 teaspoon dried thyme leaves
2 tablespoons Worcestershire sauce
2 tablespoons tomato paste
1 1/2 pounds lean ground turkey
1 cup plain dry bread crumbs
1 extra-large egg, beaten
3/4 cup ketchup
Preheat oven to 325 degrees.
In a medium sauté pan over medium-low heat, cook onions, olive oil, salt, pepper and thyme until translucent but not browned, about 5 minutes. Add Worcestershire sauce and tomato paste; mix well. Cool to room temperature.
| ALTERNATIVE COOKING
>> Microwave: Place meatloaf in a microwave-safe loaf pan, making sure meat mixture doesn’t touch sides of pan. Cover with microwave-safe waxed paper. Microwave on high 5 minutes, then siphon off the juices with a turkey baster. Re-cover pan and cook 20 minutes at 50 percent power, or until internal temperature in the center registers 160 degrees. Cover with foil and let stand 5 minutes.
>> Slow-cooker: Shape into a loaf that will fit crock. Place loaf into 5- or 6-quart slow-cooker. Cook on high 1 hour, then low for 4 hours. Check internal temperature.
|
Combine ground turkey, bread crumbs, egg and onion mixture in large bowl. Mix well and shape into a rectangular loaf on an ungreased sheet pan (or use a loaf pan). Spread ketchup evenly on top. Bake 1 hour or until internal temperature is 160 degrees and the meatloaf is cooked through. Serves 4.
Approximate nutritional analysis, per serving: 520 calories, 24 g total fat, 6 g saturated fat, 200 mg cholesterol, greater than 1,500 mg sodium, 38 g carbohydrate, 3 g fiber, 15 g sugar, 37 g protein
CHILI LENTIL LOAF
3/4 cup dried lentils
1 small onion, chopped
1 clove garlic, minced
1 teaspoon olive oil
1 can (15 ounces) reduced-sodium kidney beans, drained
1 can (4 ounces) roasted green chilies, drained
1 can (4-ounce) chopped olives, drained
1 small tomato, chopped
2 tablespoons salt-free chili powder
1 teaspoon cumin powder
1/2 teaspoon salt
1/2 teaspoon pepper
1 tablespoon dried cilantro leaves (or 3 tablespoons fresh)
1 teaspoon dried oregano leaves
3 egg whites
1 cup quick-cooking oats
Rinse lentils and cook according to package directions; drain well.
Preheat oven to 350 degrees. Grease a 9-by-5-by-3-inch loaf pan with nonstick cooking spray.
Sauté onion and garlic in olive oil; set aside.
In a large bowl, mash kidney beans into coarse paste. Add cooked lentils, onion and garlic mixture, green chilies, olives, tomato, seasonings and egg white; mix well. Stir in oats until mixture has the consistency of uncooked meatloaf. Press into prepared pan. Bake 30 minutes. Serves 6.
Approximate nutritional analysis, per serving: 300 calories, 6 g total fat, 0.5 g saturated fat, no cholesterol, 500 mg sodium, 46 g carbohydrate, 16 g fiber, 4 g sugar, 16 g protein
MEATLOAF BOLOGNESE WITH MUSHROOM GRAVY
2 ounces pancetta or bacon, chopped
1/2 cup finely chopped shallots
1/2 cup finely chopped carrot
1 tablespoon tomato paste
3/4 pound ground sirloin
1/4 pound lean ground pork
1 cup dry bread crumbs
1/4 cup milk
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 large egg, lightly beaten
Mushroom gravy (recipe follows)
Preheat oven to 350 degrees. Coat a 9-by-5-by-3-inch loaf pan with nonstick cooking spray.
Heat small skillet over medium-high heat. Coat with nonstick cooking spray. Add pancetta; saute 2-3 minutes until crisp. Add shallots and carrot; saute 5-8 minutes, stirring occasionally. Add tomato paste; cook 1 minute. Remove pan from heat; cool 5 minutes.
Combine mixture with remaining ingredients in large bowl; gently mix until just combined. Transfer to loaf pan; do not pack tight. Bake 40 minutes or until internal temperature registers 160 degrees. Let stand 10 minutes; serve with gravy. Serves 4.
Approximate nutritional analysis, per serving (not including gravy): 450 calories, 17 g total fat, 6 g saturated fat, 155 mg cholesterol, 950 mg sodium, 26 g carbohydrate, 2 g fiber, 4 g sugar, 45 g protein
MUSHROOM GRAVY
3 tablespoons butter
4 ounces finely chopped fresh cremini mushrooms (or substitute your favorite mushroom)
2 tablespoons shallots, minced
2 tablespoons flour
1 cup low-sodium beef broth
2 tablespoons milk
1/4 teaspoon black pepper
1/4 teaspoon Kosher salt
Melt butter in medium saucepan over medium-high heat. Add mushrooms and shallots; saute 5-6 minutes, stirring occasionally. Add flour and cook 1-2 minutes. Add broth and bring mixture to boil. Lower to medium-high heat and cook 2-3 minutes, stirring frequently until sauce thickens. Stir in milk, pepper and salt. Cook 1-2 minutes. Makes 2 cups.
Approximate nutritional analysis per 1/4 cup serving: 60 calories, 4.5 g total fat, 3 g saturated fat, 10 mg cholesterol, 100 mg sodium, 3 g carbohydrate, no fiber, 1 g sugar, 1 g protein
———
More Hawaiian Electric Co. recipes are available at www.heco.com.
