Meatloaf with Black-Eyed Peas

Updated:Apr 18,2014

 


Meatloaf with Black-Eyed Peas

Meatloaf with Black-Eyed Peas

Description

American

6 servings

About $2.61 per serving

Meatloaf
1 small onion, finely chopped
½ medium bell pepper (any color), finely chopped
1 teaspoon extra virgin olive oil or vegetable oil
1 teaspoon garlic, minced from jar (or 2 cloves, minced)
2 tablespoons fat free (skim) milk
1/3 cup quick cooking oats
1.5 pounds extra lean (95% lean)or 99% fat free ground turkey (can substitute extra lean ground beef or pork)
2 eggs, beaten
1 tablespoon Dijon mustard
1 8-oz can tomato sauce, no salt added (for divided use)
¼ teaspoon black pepper
1 teaspoon dried parsley
1 teaspoon cider vinegar
Cooking spray
 
  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.
Fun variation: make mini-loaf by baking in muffin tins. These individual sized mini-loaves are great for freezing, fun for kids, or a great alterative if you’re in a rush because they only cook for half the time!
 

Black-Eyed Peas
2 – 15.5-ounce cans low-sodium black eyed peas
  1. Heat (un-drained) in microwave-safe covered dish on high for 5 minutes, or until warm. 

Per serving:
Calories322
Total Fat3.5 g
Saturated Fat1.0 g
Trans Fat0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat1.5 g
Cholesterol 132 mg
Sodium138 mg
Carbohydrates31 g
Dietary Fiber7 g
Added Sugars0 g
Protein 40 g
Potassium903 mg
Calcium86 mg

Leftover ingredients?  Use them in these recipes!
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Gazpacho
Caribbean Pink Beans
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Oven-Fried Chicken with Roasted Potato Wedges
Lemon Chicken and Cinnamon Glazed Root Vegetables
Jerk Pork Sandwiches with Mango Sauce
Salmon Bake with Creamy Cucumber Sauce
Creamy Spinach Feta Dip
Simple Persian Salad
Zucchini Salad
Hummus

Cider Vinegar
BBQ Pulled Pork Sliders with Homemade Potato Chips
Crockpot Lean BBQ Beef with Homemade Sauce and Sweet Potato Salad
Crockpot Pulled Orange Chicken Tacos with Pickled Vegetables
Slow Cooker BBQ Chicken or Pork
Pan-Fried Pork Chop with Mashed Sweet Potatoes
Slow Cooker Sauerbraten
Baked Cajun Catfish & Easy Collard Greens
Black Bean Salad (or Salsa)
Mediterranean Salad
Tangy Asian Salad Dressing
Asian Cole Slaw

Dijon Mustard
Asian Marinated Vegetable Salad with Citrus Vinaigrette
Chicken and Green Bean Salad
Easy Chicken Salad
Crunchy Chicken with Oven Roasted Broccoli
Spicy Asian Salad Cups
Creamy Cesar Salad Dressing
Red Wine Vinaigrette


Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

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