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Healthy Meatloaf by Copperblu

List of Ingredients




nonstick cooking spray
1 1/4 pounds ground turkey or extra lean beef
1/3 cup plain bread crumbs
1 cup chopped onion
1/3 cup + 1/4 cup barbecue sauce
1 tbsp. Worchestershire sauce
2 egg whites (or 1/4 cup "egg beaters")
1 tsp salt
1/4 tsp pepper


Recipe



1. Preheat the oven to 350 degrees, lightly coat a 13x9" pan or a baking sheet w/nonstick spray
2. Combine turkey, bread crumbs, onion, 1/3 cup bbq sauce, Worchestershire sauce, egg whites, salt + pepper in bowl. Mix well with hands until completely combined.
3. Place mixture in middle of pan + shape into a 10x4" loaf. Spread the remaining 1/4 cup bbq sauce on top.
4. Bake one hour + let stand 5-10 minutes before draining fat and slicing.

Recipe says it serves 6 , with the following specs per serving of two 1" slices each: 190 cal, 3.5 g fat (.9 saturated fat), 17.7g carbohydrates, .7g fiber, 18.7g protein. However, I find that it more accurately serves 4-5, in my opinion -- but that doesn't make a giant difference in cals/fat, so I don't worry about it too much.

Notes:
-This recipe vs. traditional meatloaf: using the baking sheet/larger pan saves about 40 cal + 5g fat per serving, substituting lean ground turkey saves 156 cals + 17g per serving, and replacing one whole egg w/2 egg whites saves 9 cal + 1g fat per serving.

-You can use more bbq sauce to taste (I add a touch more than the recipe calls for), or substitute some of the bbq w/A-1 for extra kick. I've noticed that too little bbq sauce results in a bland meatloaf, so I don't skimp on that.

-I've found that sometimes this meatloaf is more crumbly than others, which is sometimes helped by being very particular about letting it cool before slicing.

-I serve this w/a steamed green vegetable (I sprinkle veggies w/lemon juice + just pop them in the microwave for a few minutes, until cooked but still firm), and healthy mashed potatoes (potatoes mashed w/skim milk + light sour cream rather than butter + cream). DH loves it, and is blissfully unaware that it's only about 400 cals total for the whole dinner.