Meat Loaf Supreme (Low-Fat)
A flavorful, low-fat meat loaf made with ground turkey, seasoned with green pepper, onion, and barbecue sauce, perfect for healthy family dinners or meal prep.
Ingredients
- 1 lb. ground turkey ⓘ
- 1/2 cup flavored bread crumbs ⓘ
- 1 small onion, diced ⓘ
- 2 to 4 tablespoons chopped green pepper ⓘ
- 2 egg whites or Egg Beaters to equal 1 egg ⓘ
- 1/2 cup skim milk ⓘ
- 1 tablespoon Heinz fat free barbecue sauce ⓘ
- 1 tablespoon Worcestershire sauce ⓘ
- 1 teaspoon salt ⓘ
- 1/4 teaspoon pepper ⓘ
Instructions
- Combine all ingredients in a bowl, mix well and pack lightly in a meat loaf pan.
- Coat the top of the meat loaf with barbecue sauce.
- Bake at 350°F for about 1 hour.
- Check after 30 minutes to ensure proper cooking.
Tips & Substitutions
For added flavor, consider using seasoned bread crumbs or adding herbs like thyme or oregano to the mixture. If you want a bit of heat, try incorporating some chopped jalapeños or red pepper flakes. You can also substitute the ground turkey with lean ground beef or chicken if preferred. Experimenting with different barbecue sauces can give this meat loaf a unique twist.
Serving Suggestions
Serve the Meat Loaf Supreme with a side of steamed vegetables or a fresh garden salad for a balanced meal. Mashed potatoes or sweet potato wedges complement it nicely too. For a comforting dessert, consider pairing it with a slice of Cream Dream Pie for a delightful finish to your meal.
Storage & Reheating
To store leftovers, wrap the meat loaf tightly in plastic wrap or aluminum foil, or place it in an airtight container. It can be refrigerated for up to 3 days. For reheating, slice the meat loaf and warm it in the microwave or in the oven at 350°F until heated through. Add a splash of broth to keep it moist while reheating.
Nutrition & Diet Analysis (per serving)
Each serving of Meat Loaf Supreme (Low-Fat) contains roughly 300 calories, with 25g protein, 31g carbohydrates, and 9g fat. It is an excellent source of vitamin C (109% of the Daily Value) and protein (50% of the Daily Value), and a good source of dietary fiber and potassium. Note that it is relatively high in sodium, at 888mg per serving (39% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this meat loaf ahead of time?
Yes, you can prepare the meat loaf mixture a day in advance and store it in the refrigerator. Just mold it into the pan and cover it tightly. When you're ready to bake, simply uncover and bake as directed, potentially adding a few extra minutes to the cooking time if starting from cold.
What can I use instead of egg whites?
If you prefer not to use egg whites, Egg Beaters or any egg substitute that equals one egg can be used. Alternatively, you can use 1/4 cup of unsweetened applesauce or a mashed banana as a substitute, which will also add moisture and a hint of sweetness to the meat loaf.
Can I freeze the meat loaf?
Absolutely! To freeze, cool the cooked meat loaf completely before wrapping it tightly in plastic wrap and aluminum foil or placing it in a freezer-safe container. It can be frozen for up to 3 months. To reheat, thaw overnight in the refrigerator and then warm it in the oven at 350°F until heated through.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).