- 1 pound lean ground turkey
- 1 cup black beans
- 1/2 cup plain bread crumbs
- 1 whole egg, beaten
- 1 tablespoon skim milk
- 4 tablespoons low-sodium ketchup
- 1/4 cup finely chopped onion
- 1/2 cup plus 2 tablespoons grated reduced-fat, sharp Cheddar cheese
- Nonstick cooking spray
Preheat oven to 375˚F. Place ground turkey in a large mixing bowl. In a food processor or blender, blend black beans until they become a thick, somewhat chunky paste; do not process until they’re smooth and pudding-like. Add the black beans, bread crumbs, egg, skim milk, ketchup, onion, and 1/2 cup Cheddar cheese to the turkey, mixing with a spoon until well combined. Spray a standard loaf pan with nonstick cooking spray and spoon meatloaf mixture into pan, pressing down firmly to shape. Top with the remaining 2 tablespoons of Cheddar cheese. Bake for 30 minutes or until loaf is firm on top and juices run clear. Remove and let sit for about 8 minutes to rest before slicing; it will become firmer and easier to slice as it cools. Cut into 8 slices for serving.
Yield: 4 servings.
Serving size: 2 slices.
Nutrition Facts Per Serving:
Calories: 377 calories, Carbohydrates: 25 g, Protein: 40 g, Fat: 13 g, Saturated Fat: 4 g, Cholesterol: 178 mg, Sodium: 243 mg, Fiber: 3 g
Exchanges per serving: 1 1/2 starch, 4 lean meat. Carbohydrate choices: 1 1/2.
This recipe was created by Kathleen Stanley, a diabetes educator at Central Baptist Hospital in Lexington, Kentucky. She is the author of 50 Things You Need to Know About Diabetes, published in 2009 by the American Diabetes Association.