Lean, low-carb turkey meatloaf with fresh ginger

October 31, 4:56 PMAustin Healthy Food ExaminerKatie Walsh

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Low-carb turkey meatloaf makes a great, healthy alternative to the beef-and-breadcrumb classic.
 

Baby, it's cold outside. For now anyway--if you've been in Austin for a season or two, you know that the weather can be a bit on the schizophrenic side. And while it might not be here to stay, this frigid air can really rev up the cravings for hot, hearty meals that'll fill your belly and fight off the shivers. Unfortunately for us health heads, most of the classic American comfort foods pack in the carbs and fat--not so comfortable when it's time to slip on the skinny jeans.

If you're hankering for a healthy alternative to one of the old winter favorites, check out this low-carb turkey meatloaf. By replacing the bread crumbs with ground oats and using lean ground turkey breast, this flavorful, nutrient-packed loaf saves you upwards of 160 calories and 10 grams of fat per serving, compared to the traditional beef-and-breadcrumb loaf. The fresh ginger and oven-browned veggies give it an extra dimension of flavor, which you can tweak and make your own by subbing in your own favorite fresh herb or spice.

• 1 medium yellow onion, sliced
• 2 cloves garlic, minced
• 2 medium carrots, coarsely chopped (about 1 cup)
• 2 tbsp olive oil
• 1 cup rolled oats (not instant)
• 2 egg whites (1/2 cup egg beaters)
• 1 lb lean ground turkey breast*
• 1 tbsp fresh ginger, grated
• 1 tsp fresh thyme
• Dash salt & pepper
• Pam or other cooking oil spray

Tools: Roast pan, food processor or blender, wooden spoon, large sheet tin foil, medium loaf pan

Preheat the oven to 450 degrees. In a roast pan, spread the sliced onion, minced garlic and chopped carrot evenly and drizzle with olive oil. Toss lightly to ensure all vegetables are evenly coated. Brown vegetables in heated oven for about 30 minutes, until they take on a nice, caramelized color. Meanwhile, grind oatmeal in a food processor or blender until it has a course flour-like texture. Remove vegetables from oven, turn down temperature to 350 degrees and pour into food processor or blender (no need to clean it); pulse until they are pureed yet still slightly chunky. In a large mixing bowl, combine the vegetable puree, ground oats, egg white, turkey and spices. Mix well (don't be afraid to use your hands!). Spoon the mixture into a medium loaf pan that's been lightly coated with Pam or other cooking oil spray and smooth with the back of a wooden spoon. Lay a large sheet of tin foil in the bottom of your oven, as meatloaf may drip. Bake meatloaf for 45 minutes to 1 hour, or until top is browned and firm. Cool in pan and run a sharp knife around the edges before slicing for easier removal. Makes 6 thick-slice servings.

This meatloaf is nicely accompanied by fresh steamed broccoli or a Thai-inspired veggie stir-fry. You can also use the same recipe to make turkey meatballs over wheat or multigrain pasta - try swapping out the ginger for 2 tsp of Worcestershire sauce and 1 tsp each of basil & oregano.

*Many beef-lovers feel that switching to ground turkey means sacrificing a lot of flavor--and by using lean turkey breast, the lowest-fat ground turkey, you certainly are giving up the flavor packed in those extra fat grams. If you're not quite ready to make the plunge, try using an extra-lean ground beef, or simply lean ground turkey (which combines breast and dark meats). You can also try a combination of half turkey and half beef.

Nutrition facts (serving size 1/6 loaf):

• 152 calories
• 1.6 grams fat
• 21 grams protein
• 13.6 grams carbohydrate