Meatloaf with Black-Eyed Peas

× Log In ×

Meatloaf with Black-Eyed Peas

Check out this Simple Cooking with Heart recipe featuring the ultimate American comfort food: meatloaf served with black-eyed peas -- a hearty-healthy side from the South.

Nutrition Facts

Meatloaf with Black-Eyed Peas

CaloriesCalories

322 Per Serving

ProteinProtein

40g Per Serving

FiberFiber

7g Per Serving

Cost Per ServingCost Per Serving

$2.61
×
Calories 322
Total Fat 3.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.5 g
Cholesterol 132 mg
Sodium 138 mg
Total Carbohydrate 31 g
Dietary Fiber 7 g
Sugars 7.4 g
Protein 40 g

Ingredients

Servings  6  

For the Black-Eyed Peas:

  • 31 oz. canned, low-sodium black-eyed peas

For the Meatloaf:

  • 1 small onion (finely chopped)
  • 1 medium bell pepper (any color), finely chopped
  • 1 tsp. extra virgin olive oil or vegetable oil
  • 2 clove minced, fresh garlic OR
  • 1 tsp. jarred, minced garlic
  • 2 Tbsp. fat-free, skim milk
  • 1/3 cup quick-cooking oats
  • 1.5 lb. extra-lean, fat-free ground turkey (95% or 99% lean) (can substitute extra lean ground beef or pork)
  • 2 eggs (beaten)
  • 1 Tbsp. Dijon mustard
  • 8 oz. canned, no-salt-added tomato sauce (divided use)
  • 1/4 tsp. black pepper
  • 1 tsp. dried parsley
  • 1 tsp. cider vinegar
  • non-stick Cooking spray

Directions

Tip: Click on step to mark as complete.

For the Black-Eyed Peas:

  1. Heat (un-drained) in microwave-safe covered dish on high for 5 minutes, or until warm.

For the Meatloaf:

  1. Preheat oven to 350 degrees.
  2. Place onions and bell pepper in a glass 9x5 loaf pan, drizzle with oil and toss to coat.
  3. Cover loaf pan with a plate and microwave on high for 3 minutes (NOTE: if you are using a metal loaf pan do NOT put it in the microwave!). Allow vegetables to cool slightly.
  4. In a medium bowl, combine vegetables, minced garlic, milk, oats, turkey meat, eggs, mustard, 2 tablespoons of tomato sauce, pepper and parsley - mix well with hands.
  5. Spray loaf pan with cooking spray. Shape meat mixture into loaf and place in loaf pan.
  6. In the medium bowl, mix remainder of tomato sauce and cider vinegar, pour over loaf.
  7. Bake for 50-60 minutes until internal thermometer reads 165 for poultry and 160 for beef or pork. Let stand for 5-10 minutes and slice.

Tip: Make mini-loaf by baking in muffin tins. These individual sized mini-loaves are great for freezing, fun for kids, or a great alternative if you’re in a rush because they only cook for half the time!

Copyright © 2018 American Heart Association, Healthy For Good™

Check out this Simple Cooking with Heart recipe featuring the ultimate American comfort food: meatloaf served with black-eyed peas -- a hearty-healthy side from the South.

Nutrition Facts

Meatloaf with Black-Eyed Peas

CaloriesCalories

322 Per Serving

ProteinProtein

40g Per Serving

FiberFiber

7g Per Serving

Cost Per ServingCost Per Serving

$2.61
×
Calories 322
Total Fat 3.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.5 g
Cholesterol 132 mg
Sodium 138 mg
Total Carbohydrate 31 g
Dietary Fiber 7 g
Sugars 7.4 g
Protein 40 g

Ingredients

Servings  6  

For the Black-Eyed Peas:

  • 31 oz. canned, low-sodium black-eyed peas

For the Meatloaf:

  • 1 small onion (finely chopped)
  • 1 medium bell pepper (any color), finely chopped
  • 1 tsp. extra virgin olive oil or vegetable oil
  • 2 clove minced, fresh garlic OR
  • 1 tsp. jarred, minced garlic
  • 2 Tbsp. fat-free, skim milk
  • 1/3 cup quick-cooking oats
  • 1.5 lb. extra-lean, fat-free ground turkey (95% or 99% lean) (can substitute extra lean ground beef or pork)
  • 2 eggs (beaten)
  • 1 Tbsp. Dijon mustard
  • 8 oz. canned, no-salt-added tomato sauce (divided use)
  • 1/4 tsp. black pepper
  • 1 tsp. dried parsley
  • 1 tsp. cider vinegar
  • non-stick Cooking spray

Directions

Tip: Click on step to mark as complete.

For the Black-Eyed Peas:

  1. Heat (un-drained) in microwave-safe covered dish on high for 5 minutes, or until warm.

For the Meatloaf:

  1. Preheat oven to 350 degrees.
  2. Place onions and bell pepper in a glass 9x5 loaf pan, drizzle with oil and toss to coat.
  3. Cover loaf pan with a plate and microwave on high for 3 minutes (NOTE: if you are using a metal loaf pan do NOT put it in the microwave!). Allow vegetables to cool slightly.
  4. In a medium bowl, combine vegetables, minced garlic, milk, oats, turkey meat, eggs, mustard, 2 tablespoons of tomato sauce, pepper and parsley - mix well with hands.
  5. Spray loaf pan with cooking spray. Shape meat mixture into loaf and place in loaf pan.
  6. In the medium bowl, mix remainder of tomato sauce and cider vinegar, pour over loaf.
  7. Bake for 50-60 minutes until internal thermometer reads 165 for poultry and 160 for beef or pork. Let stand for 5-10 minutes and slice.

Tip: Make mini-loaf by baking in muffin tins. These individual sized mini-loaves are great for freezing, fun for kids, or a great alternative if you’re in a rush because they only cook for half the time!

Sodium-Smart Recipes

Sodium-Smart Recipes

This digest-sized booklet contains 28 recipes and photographs. It also contains information on how sodium affects overall health, a reference guide for sodium-free flavorings and provides American Heart Association's dietary recommendations. 

   Shop Heart

Copyright © 2018 American Heart Association, Healthy For Good™