Let’s Start Healthy… Turkey Quinoa Meatloaf

2012-CUCINA Turkey and Quinoa Meatloaf

A little heart-healthy olive oil, low-fat ground turkey, and a secret weapon: Quinoa! It adds wonderful texture and a nutty flavor that breadcrumbs just can’t touch.

Makes 5 servings

Prep: 30 minutes
Cook: 50 minutes

Shopping List:

  • 40 gr or ¼ cup quinoa
  • 120 ml or ½ cup water
  • 5 ml or 1 teaspoon olive oil
  • 1 small onion, chopped
  • 1 large clove garlic, chopped
  • 570 gr or 1 (20 ounce) package ground turkey
  • 15 gr or 1 tablespoon tomato paste
  • 15 ml or 1 tablespoon hot pepper sauce
  • 30 ml or 2 tablespoons Worcestershire sauce
  • 1 egg
  • 9 gr or 1½ teaspoons salt
  • 2 gr or 1 teaspoon ground black pepper
  • 25 gr or 2 tablespoons brown sugar
  • 10 ml or 2 teaspoons Worcestershire sauce
  • 5 ml or 1 teaspoon water

ground-turkey TO MAKE:

  1. Bring the quinoa and water to a boil in a saucepan over high heat.
  2. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the water has been absorbed, about 15 to 20 minutes.
  3. Set aside to cool.
  4. Preheat an oven to 175° C or 350° F.
  5. Heat the olive oil in a skillet over medium heat.
  6. Stir in the onion; cook and stir until the onion has softened and turned translucent, about 5 minutes.
  7. Add the garlic and cook for another minute; remove from heat to cool.
  8. Stir the turkey, cooked quinoa, onions, tomato paste, hot sauce, 2 tablespoons Worcestershire, egg, salt, and pepper in a large bowl until well combined.
  9. The mixture will be very moist.
  10. Shape into a loaf on a foil lined baking sheet.
  11. Combine the brown sugar, 2 teaspoons Worcestershire, and 1 teaspoon water in a small bowl.
  12. Rub the paste over the top of the meatloaf.
  13. Bake in the preheated oven until no longer pink in the center, about 50 minutes.
  14. An instant-read thermometer inserted into the center should read at least 70° C or 160° F.
  15. Let the meatloaf cool for 10 minutes before slicing and serving.

Note: This meatloaf is meant to be free-formed on a flat pan. Ground turkey and ground beef cook two different ways. Beef tends to give off a considerable amount of fat and a little juice making it ok (although not at all healthy) to cook it in a loaf pan soaking in its oils…. turkey and chicken on the other hand give off a lot of moisture and very little fat, so basically when you cook it in a loaf pan it is steaming and soaking in turkey water, making for a mushy fall-apart loaf.

ENJOY !

Amount Per Serving
Calories: 259
Total Fat: 11g
Cholesterol: 126mg
Sodium: 968mg
Total Carbohydrates: 15.2g
Dietary Fiber: 1.1g
Protein: 25.3g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat a serving max !

PDF of this recipe: 20150101-Turkey-Quinoa-Meatloaf