Heart Healthy
Wild rice adds flavor and texture to this healthy meat loaf alternative.
Print Recipe
Turkey and Wild Rice Loaf
-
Servings
4
Ingredients
Sauce
-
1/2 cup fat-free sour cream -
1 Tbsp. bottled white horseradish (drained) -
1/4 tsp. pepper
Turkey Loaf
-
Cooking spray -
1 large egg white -
2 Tbsp. fat-free milk -
1 lb. ground, skinless turkey breast -
1 cup cooked wild rice (cooked without salt) -
1/2 cup shredded carrot -
1/4 cup chopped green onions -
1/4 cup chopped, fresh parsley -
2 medium garlic cloves (minced) -
1/2 tsp. dry mustard -
1/4 tsp. pepper
Directions
Tip: Click on step to mark as complete.
-
Preheat the oven to 350°F. Lightly spray a 9 x 5 x 3-inch loaf pan with cooking spray. -
n a large bowl, using a fork, lightly beat the egg white and milk. Add the remaining turkey loaf ingredients. Using your hands or a spoon, gently combine. Shape the mixture into an 8 1/2 x 4 1/2-inch loaf. Place in the pan. -
Bake for 1 hour to 1 hour 10 minutes, or until the turkey registers 165°F on an instant-read thermometer. Remove the pan from the oven. Let stand, covered, for 10 minutes. Turn the loaf out onto a cutting board and cut into 8 slices. -
Meanwhile, in a small bowl, whisk together the sauce ingredients. Spoon over the slices of turkey loaf.
Tip: Serving size 2 slices turkey loaf and 2 tablespoons sauce
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 220 | |
|---|---|---|
| Total Fat | 1.0 g | |
| Saturated Fat | 0.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 0.5 g | |
| Monounsaturated Fat | 0.0 g | |
| Cholesterol | 76 mg | |
| Sodium | 125 mg | |
| Total Carbohydrate | 17 g | |
| Dietary Fiber | 2 g | |
| Sugars | 4 g | |
| Protein | 33 g | |
Dietary Exchanges
1 carbohydrate, 3 1/2 very lean meat
-
Servings
4
Ingredients
Sauce
-
1/2 cup fat-free sour cream -
1 Tbsp. bottled white horseradish (drained) -
1/4 tsp. pepper
Turkey Loaf
-
Cooking spray -
1 large egg white -
2 Tbsp. fat-free milk -
1 lb. ground, skinless turkey breast -
1 cup cooked wild rice (cooked without salt) -
1/2 cup shredded carrot -
1/4 cup chopped green onions -
1/4 cup chopped, fresh parsley -
2 medium garlic cloves (minced) -
1/2 tsp. dry mustard -
1/4 tsp. pepper
Directions
Tip: Click on step to mark as complete.
-
Preheat the oven to 350°F. Lightly spray a 9 x 5 x 3-inch loaf pan with cooking spray. -
n a large bowl, using a fork, lightly beat the egg white and milk. Add the remaining turkey loaf ingredients. Using your hands or a spoon, gently combine. Shape the mixture into an 8 1/2 x 4 1/2-inch loaf. Place in the pan. -
Bake for 1 hour to 1 hour 10 minutes, or until the turkey registers 165°F on an instant-read thermometer. Remove the pan from the oven. Let stand, covered, for 10 minutes. Turn the loaf out onto a cutting board and cut into 8 slices. -
Meanwhile, in a small bowl, whisk together the sauce ingredients. Spoon over the slices of turkey loaf.
Tip: Serving size 2 slices turkey loaf and 2 tablespoons sauce
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