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Turkey and Wild Rice Loaf

Turkey and Wild Rice Loaf
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Turkey and Wild Rice Loaf

Wild rice adds flavor and texture to this healthy meat loaf alternative.

Ingredients

Servings  4  

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.

  1. Preheat the oven to 350°F. Lightly spray a 9 x 5 x 3-inch loaf pan with cooking spray.
  2. 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.
  3. 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.
  4. 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

Turkey and Wild Rice Loaf
CaloriesCalories
220 Per Serving
ProteinProtein
33g Per Serving
FiberFiber
2g Per Serving

Nutrition 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

 
Wild rice adds flavor and texture to this healthy meat loaf alternative.

Nutrition Facts

Turkey and Wild Rice Loaf
CaloriesCalories
220 Per Serving
ProteinProtein
33g Per Serving
FiberFiber
2g Per Serving
×
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

Servings  4  

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.

  1. Preheat the oven to 350°F. Lightly spray a 9 x 5 x 3-inch loaf pan with cooking spray.
  2. 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.
  3. 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.
  4. 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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