Lean ground turkey breast replaces some of the beef in this loaf, and lentils and oats add cholesterol-lowering soluble fiber. Serve the loaf hot or cold.
2 teaspoons vegetable oil, such as olive or canola oil
1 large onion, finely chopped
1 carrot, finely chopped
3 cloves garlic, minced
1/2 cup red lentils
1 1/3 cups water
1 teaspoon salt
3/4 teaspoon thyme
1/2 pound top round beef, cut into chunks
1/4 pound skinless, boneless turkey breast, cut into chunks
1/3 cup old-fashioned rolled oats
2 large egg whites
1/4 cup no-salt-added ketchup
1 teaspoon reduced-sodium soy sauce
1. Preheat the oven to 350°F. Spray an 8½ x 4½-inch loaf pan with nonstick cooking spray.
2. In a medium nonstick saucepan, heat the oil over low heat. Add the onion, carrot, and garlic, and cook, stirring frequently, until the onion is tender, about 10 minutes. Stir in the lentils, water, 1/4 teaspoon of the salt, and the thyme. Bring to a boil and cook until the lentils are tender, 7 to 10 minutes. Transfer the lentil mixture (including any liquid remaining in the pan) to a large bowl and let cool to room temperature.
3. In a food processor, pulse the beef and turkey until finely ground. Add to the bowl with the lentils.
4. Add the remaining 3/4 teaspoon salt, the oats, and egg whites, stirring until well combined. Spoon the meatloaf mixture into the loaf pan. Bake for 30 minutes.
5. Meanwhile, in a small bowl, stir together the ketchup and soy sauce. After the meatloaf has baked for 30 minutes, brush the ketchup mixture over the top of the loaf. Bake 5 minutes longer, or until the juices run clear when a toothpick is inserted into the loaf. Let sit 10 minutes before slicing. Makes 4 servings
Good source of: niacin, riboflavin, vitamin B12, vitamin B6, zinc
If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.