Scallions, hoisin sauce and ginger give this pork-and-turkey meatloaf great flavor and plenty of vegetables boost the fiber and nutrients. We love the texture of brown rice as a filler in this healthy Asian-flavored meatloaf recipe, but feel free to swap fresh whole-wheat breadcrumbs for the rice.
From EatingWell: January/February 2013
Yield: 10 servings
Active Time: 30 minutes
Total Time: 1 1/2 hours
- 1 large red bell pepper, cut into 2-inch pieces
- 8 ounces shiitake mushroom caps, halved
- 1 8-ounce can water chestnuts, drained
- 4 scallions, sliced, whites and greens divided
- 1 1-inch piece fresh ginger, peeled
- 1 tablespoon extra-virgin olive oil or canola oil
- 5 tablespoons hoisin sauce (see Tips), divided
- 1/4 teaspoon salt
- 1 large egg, lightly beaten
- 3/4 cup cooked brown rice (see Tips)
- 1 1/2 pounds ground turkey
- 8 ounces ground pork
- Preheat oven to 375°F. Coat a large rimmed baking sheet with cooking spray (or see Loaf Pan Variation).
- Pulse bell pepper, mushrooms, water chestnuts, scallion whites and ginger in a food processor until finely chopped. (Or finely chop them with a knife.)
- Heat oil in a large nonstick skillet over medium-high heat. Add the vegetables and cook, stirring occasionally, until tender and most of the liquid has evaporated, 5 to 10 minutes. Transfer to a large bowl and let cool for 10 minutes.
- Add 2 chopped scallion greens, 2 tablespoons hoisin sauce and salt to the vegetables; stir to combine. Stir in egg and rice. Add ground turkey and pork and with clean hands gently knead the vegetable mixture into the meat; do not overmix. Pat the meat mixture into a loaf shape (about 12 by 5 inches) on the prepared baking sheet. Spread the remaining 3 tablespoons hoisin on top.
- Bake the meatloaf until an instant-read thermometer inserted in the center registers 165°F, about 45 minutes. Sprinkle with the remaining scallion greens. Let rest for 10 minutes before slicing.
- Make Ahead Tip: Prepare through Step 3, cover and refrigerate for up to 1 day. Let stand at room temperature while oven preheats; bake until an instant-read thermometer registers 165°F, about 1 hour.
- Tips: Look for hoisin sauce, a thick, dark brown, spicy-sweet sauce made from soybeans and a complex mix of spices, in the Asian section of most supermarkets. Try it in stir-fries and dipping sauces.
- For perfectly cooked brown rice, use a pan with a tight-fitting lid, cook on your coolest (or simmer) burner and simmer the rice at the “lowest bubble.” One cup dry rice, cooked with 2 1/2 cups water, yields about 3 cups cooked rice. If you want to make a smaller batch (starting with less than 1 cup dry), we’ve found that smaller volumes of whole-grain rice are sometimes done in as little as 30 minutes and burn when cooked for the full recommended time of 50 minutes. Start checking a smaller batch after 30 minutes to make sure it doesn’t burn.
- Loaf Pan Variation: If you want a more uniform-shaped “loaf” you can bake your meatloaf in a 9-by-5-inch loaf pan instead of on a baking sheet. Coat the pan with cooking spray, pat the meatloaf mixture into the pan and cover with the topping. Bake for about 1 hour. Let stand for 10 minutes in the pan before slicing.
Nutrition Per serving:
194 calories; 8 g fat (2 g sat, 1 g mono); 71 mg cholesterol; 12 g carbohydrates; 2 g added sugars; 20 g protein; 2 g fiber; 267 mg sodium; 370 mg potassium.
Nutrition Bonus: Vitamin C (37% daily value)
1 Carbohydrate Serving
Exchanges: 1 vegetable; 2 1/2 lean meat; 1/2 fat