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A Leaner Take On An Old Classic

Meatloaf grew popular in the United States during the Industrial Revolution when ground beef became much less expensive and more readily available. But today, with scientific evidence pointing to a convincing link between red meat and increased cancer risk, indulging in traditionally prepared meatloaf may not be the most healthful choice. This week’s recipe, which uses lean ground turkey in place of beef, will help you follow AICR’s recommendation to limit red meat to 18 ounces per week, without depriving you of a favorite dish. Moreover, this meatloaf makeover contains iron-packed spinach and lycopene-rich tomatoes that provide additional cancer-fighting antioxidants.

Southwestern Meatloaf

1/2 cup rolled oats (not quick cooking or instant)
2 egg whites, beaten until frothy
1 can (14 oz.) diced tomatoes
1 1/4 lbs. 93% lean ground turkey
1 Tbsp. chili powder
1 tsp. oregano
1 package (10 oz.) frozen spinach, defrosted, squeezed dry and finely chopped
1/2 cup small (nibblet) corn kernels (frozen or fresh)
Salt and freshly ground black pepper, to taste
1/4 cup chili sauce or ketchup

Preheat the oven to 375 degrees.

In a large bowl, use a fork to mix together the oats, egg whites and tomato. Add the turkey, chile powder and oregano. Mix in the spinach and corn until they are well blended. Season to taste with salt and pepper.

Transfer the mixture to an 8 x 5 x 3 inch loaf pan. Bake, uncovered, for 45 minutes. Remove the meatloaf from the oven and spread the chili sauce (or ketchup) over the top. Return the loaf to the oven and continue baking until the internal temperature of the meatloaf reaches 165 degrees on a meat thermometer.

Transfer the meatloaf from the oven to a rack on a counter and let it sit for 15 minutes before slicing.

Makes 8 servings.

Per serving:150 calories, 5 g total fat (2 g saturated fat), 10 g carbohydrate,
17 g protein, 2 g dietary fiber, 360 mg sodium.

 www.aicr.org.