Thursday, February 28, 2008

Meatloaf, Mashers, and Kale


There's nothing better on a cold night than a nice big plate of comfort food. And, when it's healthy to boot, it's even more comforting. This moist meatloaf is made with lean turkey, lots of veggies, and uses oatmeal in lieu of breadcrumbs. Served up on a bed of mashers and a side of beautiful organic kale and you can't go wrong.


Herb-and-veggie Meatloaf (adapted from a Cooking Light magazine recipe)

1 medium onion, diced
1 teaspoon minced garlic
2 teaspoons canola or vegetable oil
1 cup shredded carrots
1/2 cup pasta sauce (I used primavera sauce)
2 lbs. lean ground turkey (I used 93/7)
1 (10-ounce) package frozen chopped spinach, thawed and drained
1/2 cup uncooked regular oats
1/2 tsp. Italian seasoning (I like to use Herbes de Provence instead)
2 teaspoons kosher salt (use less if using regular table salt as it doesn't measure the same)
1 teaspoon pepper
1 large egg, lightly beaten
Olive oil
ketchup

Sauté onion and garlic in hot oil in a large nonstick skillet over medium-high heat 3 minutes. Add carrots, and sauté 3 to 4 minutes or until onion is tender; cool slightly.

Combine onion mixture, 1/2 cup pasta sauce, turkey, and next 7 ingredients in a large bowl until blended. Shape mixture into a 10- x 5-inch loaf. Place on a foil-lined baking sheet coated lightly with a little olive oil.

Spread ketchup over loaf and bake at 350° for 55 min-1 hour, or until a thermometer inserted into thickest portion registers ~160-165°. Cover loosely with aluminum foil, and let stand 10 minutes. Serve with additional ketchup, if desired.

Calories 203 (25% from fat); Fat 5.6g (sat 1.5g, mono 1g, poly 0.6g); Protein 26g; Carb 12g; Fiber 3.3g; Chol 82mg; Iron 2.4mg; Sodium 884mg; Calc 83mg.

Makes 8 servings


Mashed Potatoes

I realize you probably don't need a recipe to make mashers, but since tonight's were superb I thought I'd write up what I used. I only used one huge potato and that made plenty for 2 with leftovers for lunch.

1 large russet potato, scrubbed but not peeled, halved and sliced about 3/4" thick
~1/4 cup or more 2% greek yogurt
a pat of butter
chicken broth
salt and pepper

Bring a pot of water to a boil and add sliced, unpeeled potato and some salt. Boil til fork tender, drain and mash with butter, Greek yogurt, and as much chicken broth as you need to get a consistency you like. Add salt and pepper to taste.


Braised Kale with Garlic

I make any number of sturdy greens with this same technique...be it kale, collards, swiss chard, it's something we eat at least once or twice a week. Delicious and fast nutrition.

~1-2 TBS olive oil
~3 cloves garlic
2 bunches of kale (collards, swiss chard, etc.), de-ribbed, chopped, washed and dried
chicken broth
Tabasco
salt and pepper
balsamic vinegar

Heat oil in a skillet (that you have a cover for) on high heat. Saute garlic in hot oil for 20-30 seconds, add greens, toss until coated and beginning to wilt. Add the stock when it looks like the garlic may burn. Add s/p, and about 1/3-1/2 cup chicken broth then lightly braise (cover and reduce heat to simmer) for about 10-20 minutes, depending on how done you want the greens. I cooked ours for about 14 minutes tonight. Toss in a splash of balsamic and/or tabasco to taste. I tend to use both.

I've started serving this with a can of black-eyed peas rinsed and drained added at the end and cooked just til warmed through. I serve over Central Market Organics short grain brown rice cooked in their CMO veggie broth in lieu of water. Just make sure you add a little more liquid than usual, since it's a pretty thick broth. I make a Cajun marinated tofu to go with many times, as it makes a great easy meal.

1 comment:

Marenka Cerny said...

I can't stop making this turkey meatloaf recipe. it's so addicting. four times in two months has not been enough. i'm typically not a ketchup lover but obviously things change. thank you for saving me from the whole foods turkey meatloaf monotony syndrome. now i can add little variations each time. but i know i need to get hooked on the next great thing, but this one in particular is just so easy for a preschooler cook like me. i promise to make my own ketchup soon!! xoxo m.