Endocrine Disorders
Try this family-friendly recipe for Cajun Meatloaf, made with spices, veggies, ground beef and ground turkey.
Ingredients
1 tablespoon olive oil3 green onions, trimmed and chopped
2 ribs celery, finely chopped
1 large onion, finely chopped
2 garlic cloves, finely chopped
½ green bell pepper, seeded and finely chopped
2 ½ tablespoons Cajun or Creole seasoning
½ teaspoon black pepper
2 tablespoons low-sodium Worcestershire sauce
2 pounds ground sirloin beef (extra lean)
1 pound ground turkey breast
4 large egg whites, lightly beaten
1 cup fine dry breadcrumbs
⅓ cup low-sodium tomato ketchup
½ teaspoon salt (optional)
Directions
Before you begin: Wash your hands.
- Preheat oven to 350ºF.
- Heat oil in a large skillet over medium-high heat. Add the green onions, celery, onion, garlic and bell pepper. Cook, stirring occasionally, until vegetables are nicely browned, about 10 minutes.
- Stir in Cajun or Creole seasoning, black pepper and Worcestershire sauce. Cool to room temperature.
- Mix the ground beef, turkey, reserved vegetable mixture, egg whites, breadcrumbs, ketchup and salt in a large bowl until well combined. Shape into two meatloaves and place them into 12x6-inch loaf pans.
- Bake 30 minutes. Increase oven temperature to 400ºF. Bake until nicely browned, about 30 minutes. Cool in pan for 5 to 10 minutes before removing and slicing into thick slices.
Nutrition Information
Serving size: 1 sliceServes 4
Calories: 159; Total fat: 6.3g; Saturated Fat: 1.4g; Carbohydrates: 32.8g; Protein: 12g.
Mary Mullen, MS, RD, is co-author of Healthy Eating, Healthy Weight for Kids and Teens from the Academy of Nutrition and Dietetics.
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