For a decidedly Mediterranean twist on this classic dish, combine ground turkey with onion, Italian seasoning, garlic, and Parmesan. Add colorful vegetables and the result is tasty, stunningly attractive, and healthy. Best of all, you can use almost any fresh vegetables that are available from your early fall garden, farmers market, or grocer. Experiment with what you have on hand to create a great seasonal dish.
Although the turkey loaf alone is a hearty offering, you can make a complete meal by adding a tomato basil salad. Cut a few fresh tomato wedges, chop up some fresh basil leaves, add finely sliced garlic, and drizzle on a little olive oil with fresh squeezed lemon juice or wine vinegar, and toss. You might also add a side of lightly steamed green beans.
Vegetable Stuffed Turkey Meatloaf
(Makes 8 servings)
- 1 large carrot, shredded
- 1 medium red bell pepper, diced
- 1 medium green bell pepper, diced
- 1 cup chopped broccoli
- 1 large egg, beaten well
- ½ cup fine whole-wheat bread crumbs (any whole-grain bread crumbs can be substituted)
- ½ cup chopped onion
- ¼ cup plain soy milk (low-fat regular milk can be substituted)
- 1 teaspoon Italian seasoning, crushed fine
- ½ teaspoon garlic powder
- 3 tablespoons grated Parmesan cheese
- Salt and freshly ground black pepper to taste
- 1½ pounds ground turkey*
- 3 tablespoons tart berry jelly (currant works well)
- 1 tablespoon water
- Fresh parsley leaves, to garnish
*Dark turkey meat will yield a more succulent dish, but for those who desire the minimum amount of fat, breast meat works well too.
- Preheat oven to 350˚F.
- In medium saucepan over medium-high heat, steam carrot, peppers and broccoli with small amount of water until tender-crisp, about 4-5 minutes. Drain and set aside.
- In large bowl mix egg, bread crumbs, onion, milk, Italian seasoning, garlic powder, cheese, salt and pepper. Whisk to combine well. Add turkey and mix well.
- Lay sheet of wax paper on clean counter. Place turkey mix on paper and pat into 7″ x 11″ rectangle. Arrange vegetables over turkey 1 inch from edge.
- Starting with short width, use wax paper to gently lift turkey mixture edge. Proceed to tightly roll turkey mixture into a loaf, peeling away the paper as you roll. Gently place loaf in greased baking dish.
- Bake for about 1¼ hours until internal temperature is 170˚F. Carefully transfer loaf to serving platter.
- In small saucepan over medium heat, combine jelly with 1 tablespoon water and warm until melted, mashing currants or berries while stirring. Brush top with melted jelly and garnish with parsley, laying leaves flat in 6 diagonal rows. Slice and serve.
Total fat: 12 g
Saturated fat: 3 g
Carbohydrate: 12 g
Fiber: 3 g
Protein: 24 g
Sodium: 183 mg
I rarely use mayonnaise these days, so when I reached for the jar in the fridge, I wasn’t shocked to discover it had expired. I was, however, in a picnic panic. I had just boiled a dozen eggs and needed to whip up a batch of the little devils for a small party. Fortunately, the Greek gods came to my rescue. Have you ever used yogurt as a substitute for mayonnaise in dressings, pastas, or salads?
Curry Deviled Eggs
Makes 12 servings (2 halves per person)
- 12 large eggs, hard-boiled
- 1/2 cup nonfat, plain Greek yogurt
- 2 teaspoons curry powder
- 1 tablespoon dijon mustard
- 1/2 teaspoon garlic powder
- 2 tablespoons green onion, finely chopped
- 2 tablespoons celery, finely chopped
- 1/2 teaspoon lemon juice
- Salt and pepper, to taste
When cool, peel shells from hard-boiled eggs. Carefully cut each egg in half, lengthwise. Gently scoop out yolks and place in bowl. Add all remaining ingredients and mash together. Taste for seasoning and adjust accordingly. Using a pastry bag or spoon, fill each egg white with mixture. Refrigerate until ready to serve.
Think you have a better recipe for deviled eggs? Let’s see it.
For a boost of Vitamin C, Beta Carotene, and Vitamin E, try this healthy and delicious side dish.
Herbed Broccoli Salad
(Makes six cups)
- 2 tablespoons salad oil
- 2 tablespoons apple-cider vinegar
- 1/2 teaspoon thyme
- 1/2 teaspoon basil leaves, crushed
- 1/8 teaspoon garlic powder
- 1/16 teaspoon cayenne
- 1 1/2 cups broccoli medallions*
- 2 1/2 cups broccoli florets
1. Combine oil, vinegar, thyme, basil, garlic powder, and cayenne pepper; set aside.
2. In medium saucepan, bring 2 inches water to boil.
3. Add medallions and carrots; simmer 2 minutes.
4. Add broccoli florets; simmer 1 minute.
5. Drain and place in bowl; toss with dressing. Cover and refrigerate overnight or until chilled.
6. Serve garnished with lettuce leaves, if desired.
*To make medallions, slice broccoli stems crosswise, ¼-inch thick.
Per Serving: about 1 cup
Fat: 4.9 g
Cholesterol: 0 mg
Sodium: 51 mg
Carbohydrates: 8.8 g
Protein: 2.4 g
This week’s featured recipe is from The Saturday Evening Post Antioxidant Cookbook by Cory SerVaas, M.D.
© 1995 The Saturday Evening Post Society. All rights reserved.
To order a copy of this book, visit store.sepstore.org/cookbooks.html