Wild rice adds flavor and texture to this healthy meat loaf alternative.
Nutrition Facts
Turkey and Wild Rice Loaf
Calories
220 Per ServingProtein
33g Per ServingFiber
2g Per ServingNutrition 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
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
-
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