Please excuse me for not being a photographer… I’m a pharmacist. I do love to eat, though, and I’ve got 4 kids to feed (they happily ate this!). So before I sell this meal to you for being good for your blood pressure, cholesterol and diabetes, I fed this to my family! I found the turkey meatloaf recipe from a wildly popular source and it had A LOT of REALLY good reviews (just remember, it’s turkey, not beef). I tweaked it a bit because of the package sizes that are available in the store (I’m not wasting those expensive groceries), and was a bit more conservative on the salt. As for the potatoes, that’s my shining glory. I LOVE mashed potatoes. I would serve them with every meal if it were acceptable. And the green beans, so so good. Garlic is one of my favorite flavors. They are the perfect compliment and are just so simple. A simple recipe is the best kind in my opinion. Why make the flavors fight for attention?
In any event, each element is posted separately so you can find them easier. And I think I’ll start you off with the Nutrition Facts because I’m hoping that’s why you’re here. That’s truly what this blog is intended to be: an actionable resource for managing your medical conditions. So read on and do your body right! I’m cheering for you!
Nutrition Information
| Per Serving | Meat Loaf (2/3 C) | Mashed Potatoes (3/4 C) | Green Beans (2/3 C) | Meal Total |
| Calories | 285.5 | 208.75 | 40.75 | 535 |
| Total Fat | 15.32 g | 8.25 g | 2.35 g | 25.92 g |
| Saturated Fat | 0.67 g | 5.25 g | 0.3 g | 6.22 g |
| Cholesterol | 114.17 mg | 23 mg | 0 | 137.14 mg |
| Sodium | 647 mg | 233.75 mg | 99.42 mg | 980.17 mg |
| Carbohydrates | 17.51 g | 30.625 g | 4.5 g | 52.64 g |
| Dietary Fiber | 0.88 g | 2.25 g | 1.37 g | 4.5 g |
| Sugar | 8.48 g | 2.5 g | 2.02 g | 13 g |
| Protein | 19.5 g | 4.38 g | 1.43 g | 25.305 g |
Turkey Meat Loaf
Prep Time 10 min | Total Time 90 min | Serves 6
Ingredients
- 1 Egg, beaten
- 1 Medium Red Apple, cored and grated
- 1/2 Medium Yellow Onion, finely chopped
- 2 t Worcestershire Sauce
- 1 t Garlic Powder
- 1/2 t Salt
- 1/2 t Black Pepper
- 1 t Italian Seasoning
- 1 1/4 lb Ground Turkey (85%, 15%)
- 3/4 C Seasoned Panko Bread Crumbs
For The Sauce
- 1/2 C Ketchup
- 1 T Brown Sugar
- 1 t White Wine Vinegar
- 1 t Worcestershire Sauce
- 1/4 t Black Pepper
Directions
1. Get. It. Together.
Gather and prep the ingredients. Line a sheet pan with foil or parchment paper and coat with cooking spray. Preheat oven to 350 degrees.
2. Prep the Loaf.
In a large bowl, combine all ingredients using hands. Form into a loaf shape, roughly 9 x 5 inches.
3. Prep the Sauce.
In a small bowl, combine all ingredients. Pour evenly over the loaf, allowing it to drip down the sides.
4. Cook, Rest, and Serve
Bake at 350 for 60 minutes (until internal temperature is 160 degrees). Allow to rest for 10 minutes. Slice and serve.
