Slices of meatloaf on wooden cutting board.

Meatloaf

Recipe Adapted from: EatFresh.org

Ingredients 

  • 1 Egg
  • 1/4 cup Rolled Oats Or bread crumbs
  • 1 pound Ground Turkey Lean
  • 1/2 cup Onion Chopped
  • 1/2 cup Carrot Chopped or grated
  • 1/2 cup Tomate Sauce
  • 2 teaspoon Brown Sugar
  • 1 teaspoon Mustard Or 1/4 teaspoon of Dijon Mustard
  • Salt To taste
  • Black Pepper To taste

Equipment

  • 2 Medium Bowl
  • Microwave-Safe Bowl
  • Microwave

Instructions

  • In medium bowl, mix egg and oats or bread crumbs.
  • Add turkey, onion, carrot, and salt and pepper. Mix well.
  • In separate bowl, make sauce by mixing tomato sauce, brown sugar, and mustard.
  • Add half of the sauce to the meat mixture.
  • Shape into a loaf and place in a microwave-safe dish.
  • Spoon the sauce mixture over top of the meatloaf, just until covered. Cover with waxed paper or a paper towel.
  • Cook 5–6 minutes.
  • Turn dish in microwave and cook 5 minutes more. Repeat until cooked through.
  • Let stand for 10 minutes. total cooking time depends on your microwave.

Notes

Chef’s Tips

  • Chef tip: you can use any kind of ground meat in this recipe. If possible, choose lean meat such as ground turkey breast, ground chicken, or extra-lean ground beef.

Nutrition

Nutrition Facts
Meatloaf
Serving Size
 
1 cup
Amount per Serving
Calories
 
335
Calories from Fat 144
% Daily Value*
Fat
 
16
g
25
%
Saturated Fat
 
4
g
25
%
Cholesterol
 
138
mg
46
%
Sodium
 
406
mg
18
%
Potassium
 
604
mg
17
%
Carbohydrates
 
14
g
5
%
Fiber
 
2
g
8
%
Sugar
 
5
g
6
%
Protein
 
35
g
70
%
Vitamin A
 
3683
IU
74
%
Vitamin C
 
3
mg
4
%
Calcium
 
33
mg
3
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Black Pepper, Brown Sugar, Carrot, Dijon Mustard, Egg, Green Onion, Ground Turkey, Rolled Oats, Salt, Tomato Sauce