Mama Murray’s Meatloaf

Mama Murray’s Meatloaf is a throwback to my childhood.  I smothered this classic lunch/dinner recipe in ketchup and devoured it.  I’ve made a few changes to Mama’s version to make it a bit healthier (turkey instead of beef, quick oats instead of white bread pieces).  This can be a healthy lunch or dinner option and it serves six for less than 300 calories a serving!  You can actually cut the calories even further by using skim milk and replace the egg with 1/4 cup of your favorite egg substitute.

Ingredients for Mama Murray’s Meatloaf

• 1 1/2 lb ground turkey
• 1 cup milk
• 1 Tbsp Worcestershire sauce (Wooster!)
• 1 tsp sage leaves (chopped fresh or dried)
• 1/2 tsp salt
• 1/2 tsp ground mustard
• 1/4 tsp pepper
• 1 clove garlic (or 1/8 tsp garlic powder)
• 1 large egg
• 3/4 cup quick-cooking oats
• 1 small onion (or 4 Tbsp onion powder)
• 1/2 cup organic Ketchup

Directions for Mama Murray’s Meatloaf

1. Heat oven to 350 degrees.
2. Mix ingredients in a mixing bowl EXCEPT KETCHUP.  Spread into a loaf pan.  Good options for loaf pan sizes: 8 1/2 x 4 1/2 or 9 x 5 x 3.  You might be able to get it to work with a 13 x 9 x 2, but I’ve never tried it.
3. Now you can spread ketchup over the top.  Thank you for your patience.
4. Bake uncovered for one to 1 1/4 hours until internal temperature reads 160 degrees.
5. Let sit for five minutes, then remove from pan.

Modification possibilities

1. Lean beef instead of turkey
2. Skim milk over 1 or 2%
3. Egg substitute for an egg – Ideas: 1/4 cup applesauce, 2 Tbsp Arrowroot flour + 3 Tbsp of water, 1/4 cup greek yogurt
4. Regular ketchup for organic

Time:

Prep time: 15 minutes
Cook time: 1 to 1 1/4 hours
Yield: 6 servings

Nutrition (without rice or noodlest):

Calories 285 kcal
Protein 35 g
Fat 14 g
Carb 18 g
Fiber 2 g
Sugar 8 g

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