The EatingWell Healthy in a Hurry Cookbook (2006)
While turkey can too often lend a depressingly gummy texture to meatloaf, we've improved on the standard by adding couscous, zucchini and lots of spices. The best thing of all? They cook in half the time of a full-size meatloaf and you can have leftovers for a sandwich the next day on toasted whole-grain bread.
6 servings, 2 loaves each
Active Time: 20 minutes |
Total Time: 45 minutes
1 pound 93%-lean ground turkey
1 medium zucchini, shredded
1 cup finely chopped onion
1 cup finely chopped red bell pepper
1/3 cup uncooked whole-wheat couscous
1 large egg, lightly beaten
2 tablespoons Worcestershire sauce
1 tablespoon Dijon mustard
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
1/4 cup barbecue sauce, (optional)
Preheat oven to 400°F. Generously spray a nonstick muffin pan with cooking spray.
Gently mix turkey, zucchini, onion, bell pepper, couscous, egg, Worcestershire, mustard, pepper and salt in a large bowl, preferably with your hands, without overworking. Equally divide the mixture among the muffin cups. Spread barbecue sauce on top of each loaf, if using.
Bake until the meatloaves are cooked through or an instant-read thermometer inserted into the center registers 165 degrees F, about 25 minutes. Let the loaves stand in the pan for 5 minutes before serving.
Per serving :
8 g Fat;
2 g Sat;
3 g Mono;
95 mg Cholesterol;
18 g Carbohydrates;
18 g Protein;
3 g Fiber;
386 mg Sodium;
432 mg Potassium