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URL:   http://www.diabetesselfmanagement.com/recipes/meat/hoosier-meat-loaf/print/

Hoosier meat loaf

Preparation time: 15 minutes
Baking time: 45–50 minutes

1 tablespoon extra-virgin olive oil
1 cup finely chopped onion
1 1/2 teaspoons minced garlic
2 small ribs of celery, finely chopped
3/4 teaspoon black pepper
1 teaspoon dried thyme (leaves)
1 1/2 pounds lean ground turkey (7% fat)
2 egg whites
1/3 cup skim milk
1/3 cup plus 1/4 cup ketchup
1 tablespoon mustard
1 cup fresh whole wheat or white bread crumbs
Nonstick cooking spray

Preheat oven to 350°F. Heat olive oil in a large skillet; add onion, garlic, and celery and sauté until vegetables are soft. Place ground turkey in a large bowl. In a small bowl, whisk together egg whites and skim milk. Add to turkey and combine well. Add sautéed vegetables to turkey mixture, along with 1/3 cup ketchup, the mustard, and the bread crumbs. Spray a loaf pan with nonstick cooking spray. Press the mixture evenly into the loaf pan. With a basting brush or spoon, spread remaining ketchup in a thin layer on top. Bake for approximately 45–50 minutes, or until meat loaf is cooked through and brown. Let sit 10 minutes before slicing.

Yield: 1 meatloaf
Serving size: 1/6 of meatloaf

Nutrition Facts

Per Serving:
  Calories: 277
  Carbohydrate: 12 g
  Protein: 28 g
  Fat: 13 g
  Saturated fat: 3 g
  Cholesterol: 102 mg
  Sodium: 533 mg
  Fiber: 1 g
 
  Exchanges per serving: 1 starch, 4 lean meat
  Carbohydrate choices: 1


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