I think when it comes to FOOD PREP it is important to find things that you can reheat and they still taste good. This recipe is one of those for sure. I make a whole meatloaf or if you want to make it even easier put in It make the min muffin tins, sprayed with silicone liners. That really helps keep portion sizes in line and tricks the mind into the fact that it’s having more because I get to have two pieces of meatloaf! Plus, the individual servings make it easy to freeze and then toss one or two into the microwave later. Win!!!
Ingredients: 1 1/2 cups chopped onion & red peppers 1 tsp salt 1 tsp pepper 1/2 tsp dried thyme 1 tsp minced garlic 1/4 cup low-‐sodium soy sauce 3/4 cup low sodium chicken broth 2 tsp tomato paste (no salt added)
2 lbs extra lean ground turkey (or ground chicken breast)
1 cup quick cooking oats 4 egg whites 1 cup reduced sugar or natural ketchup
1. Preheat oven to 350 degrees & spray 9x13 Pyrex dish with non-‐stick spray. 2. In a large sauté pan, cook the onions & peppers with salt, pepper, & thyme until onions are translucent (about 5 minutes). 3. Add garlic, soy sauce, chicken broth, & tomato paste, mixing until heated through. 4. Set mixture aside to cool. 5. In a large bowl combine ground turkey (or chicken), egg whites, oats, & sautéed mixture (cooled). 6. Mix by hand until all incorporated & press flat into the 9X13 Pyrex dish. 7. Spread ketchup in an even layer on top of the prepared turkey (or chicken). 8. Place in the oven to bake for 1 hour & 20 minutes.
My Family also enjoys a topper on theirs (not fix approved)
1 cup brown sugar, 1/2 cup ketchup and 2 tablespoons vinegar - Mix and top on half of Meatloaf or a Tablespoon on the individual muffins
1 Slice or 2 Muffins
1 Red 1/4 Yellow
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