From EatingWell: January/February 2013
Scallions, hoisin sauce and ginger give this pork-and-turkey meatloaf great flavor and plenty of vegetables boost the fiber and nutrients. We love the texture of brown rice as a filler in this healthy Asian-flavored meatloaf recipe, but feel free to swap fresh whole-wheat breadcrumbs for the rice.
- 1 large red bell pepper, cut into 2-inch pieces
- 8 ounces shiitake mushroom caps, halved
- 1 8-ounce can water chestnuts, drained
- 4 scallions, sliced, whites and greens divided
- 1 1-inch piece fresh ginger, peeled
- 1 tablespoon extra-virgin olive oil or canola oil
- 5 tablespoons hoisin sauce (see Tips), divided
- 1/4 teaspoon salt
- 1 large egg, lightly beaten
- 3/4 cup cooked brown rice (see Tips)
- 1 1/2 pounds ground turkey
- 8 ounces ground pork
- Preheat oven to 375°F. Coat a large rimmed baking sheet with cooking spray (or see Loaf Pan Variation).
- Pulse bell pepper, mushrooms, water chestnuts, scallion whites and ginger in a food processor until finely chopped. (Or finely chop them with a knife.)
- Heat oil in a large nonstick skillet over medium-high heat. Add the vegetables and cook, stirring occasionally, until tender and most of the liquid has evaporated, 5 to 10 minutes. Transfer to a large bowl and let cool for 10 minutes.
- Add 2 chopped scallion greens, 2 tablespoons hoisin sauce and salt to the vegetables; stir to combine. Stir in egg and rice. Add ground turkey and pork and with clean hands gently knead the vegetable mixture into the meat; do not overmix. Pat the meat mixture into a loaf shape (about 12 by 5 inches) on the prepared baking sheet. Spread the remaining 3 tablespoons hoisin on top.
- Bake the meatloaf until an instant-read thermometer inserted in the center registers 165°F, about 45 minutes. Sprinkle with the remaining scallion greens. Let rest for 10 minutes before slicing.
Tips & Notes
- Make Ahead Tip: Prepare through Step 3, cover and refrigerate for up to 1 day. Let stand at room temperature while oven preheats; bake until an instant-read thermometer registers 165°F, about 1 hour.
- Tips: Look for hoisin sauce, a thick, dark brown, spicy-sweet sauce made from soybeans and a complex mix of spices, in the Asian section of most supermarkets. Try it in stir-fries and dipping sauces.
- For perfectly cooked brown rice, use a pan with a tight-fitting lid, cook on your coolest (or simmer) burner and simmer the rice at the “lowest bubble.” One cup dry rice, cooked with 2 1/2 cups water, yields about 3 cups cooked rice. If you want to make a smaller batch (starting with less than 1 cup dry), we’ve found that smaller volumes of whole-grain rice are sometimes done in as little as 30 minutes and burn when cooked for the full recommended time of 50 minutes. Start checking a smaller batch after 30 minutes to make sure it doesn’t burn.
- Loaf Pan Variation: If you want a more uniform-shaped “loaf” you can bake your meatloaf in a 9-by-5-inch loaf pan instead of on a baking sheet. Coat the pan with cooking spray, pat the meatloaf mixture into the pan and cover with the topping. Bake for about 1 hour. Let stand for 10 minutes in the pan before slicing.
Per serving: 194 calories; 8 g fat (2 g sat, 1 g mono); 71 mg cholesterol; 12 g carbohydrates; 2 g added sugars; 20 g protein; 2 g fiber; 267 mg sodium; 370 mg potassium.
Nutrition Bonus: Vitamin C (37% daily value)
Carbohydrate Servings: 1
Exchanges: 1 vegetable; 2 1/2 lean meat; 1/2 fat
More From EatingWell
These healthy fruit bars are the perfect snack to put in your...
Celebrate summer with our summer dessert recipes made with...This collection of healthy potluck recipes is full of crowd-...These healthy bean salad recipes bring fresh summery life to the...
Brownies and blondies are crowd-pleasing desserts for any...
Our low-calorie pasta salad recipes will be a favorite dish...
Whether you're looking for a quick breakfast or a refreshing...
A tall glass of iced tea on a hot day is refreshing, and it...
If you’re in a rush and thinking about skipping breakfast,...
Using healthy ingredients such as nuts, dried fruit and whole...
Spinach might have made Popeye strong, but what he probably...
There’s no better way to celebrate Mother’s Day than by...
Sunscreen helps keep your skin healthy and beautiful,...
Save your waistline and your wallet with these quick and...
Our breakfast casserole recipes are a satisfying way to start...
We love Mexican meals, but often the differences between...
- Ease of Preparation
- Total Time
- More than 1 hour
- 8 or more
- Main Ingredient
- January/February 2013