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Healthy Meatloaf With Tomato Glaze

This turkey and beef blended healthy meatloaf recipe keeps all the classic flavors intact but lightens its caloric load thanks to a few easy ingredient swaps no one will ever notice.

Prep Time
15 mins
Cook Time
1 hr
Additional Time
10 mins
Total Time
1 hr 25 mins
Servings: 6
Calories: 393 kcal
Course: Main Course
Cuisine: American

Ingredients

For the meatloaf:
  • ½ cup uncooked quinoa , rinsed and drained
  • ½ cup chicken broth , (or water)
  • 1 tablespoon extra virgin olive oil
  • ½ medium yellow onion , minced
  • ½ red bell pepper , seeded and diced
  • 2 garlic cloves , pressed or minced
  • 1 tablespoon tomato paste
  • 1 pound 90 percent lean ground beef
  • 1 pound 93 percent lean ground turkey , (99 percent lean will be too dry)
  • 2 tablespoons Worcestershire sauce 
  • 1 teaspoon kosher salt
  • 1 ½ teaspoons crushed red pepper flakes
  • ¾ cup low-fat plain Greek yogurt
  • 2 large eggs , lightly beaten
For the glaze:
  • ¼ cup tomato paste
  • 2 teaspoons Worcestershire sauce 
  • 1 ½ teaspoons apple cider vinegar
  • 1 teaspoon honey
  • 3 tablespoons warm water

Instructions

    Cup of Yum
  1. Combine the quinoa and chicken broth in a small saucepan and bring to a boil. Lower to a simmer, cover the saucepan with a lid, and cook for 12-14 minutes or until all the liquid has been absorbed. Let the quinoa rest, covered fro 5 minutes, then fluff for a fork. Set aside to cool slightly.
  2. Preheat the oven to 350° F. Line a rimmed baking sheet with aluminum foil.
  3. Heat the olive oil in a medium sauté pan over medium heat. Add the onion, bell pepper, and garlic and cook for 5 minutes or until the vegetables are very soft but not browned. Stir in the tomato paste and cook for 1 minute, then transfer the veggie mixture to a large mixing bowl. Let cool.
  4. While the veggies are cooling, whisk together all the ingredients for the glaze. Set the glaze aside.
  5. Add the ground beef, turkey and cooked quinoa, Worcestershire, salt, red pepper flakes, yogurt, and eggs to the mixing bowl with the veggies. Mix everything together with your hands until just combined.Don't over mix or the meatloaf will be dry.
  6. Dump the meat mixture onto the prepared baking sheet. It will be very soft and wet. Mold the meat with your hands into a 9 X 5-inch rectangular loaf. Spread half of the glaze evenly on top.
  7. Bake for 45 minutes, top with the remaining glaze and bake for another 15 minutes or until the meatloaf is cooked through.
  8. Let the meatloaf rest for 10 minutes. Slice into thick pieces and serve.

Notes

  • The Dude Diet
  • Recipe from The Dude Diet cookbook by Serena Wolf.

Nutrition Information

Serving 1g Calories 393kcal (20%) Carbohydrates 17g (6%) Protein 37g (74%) Fat 19g (29%) Saturated Fat 6g (30%) Cholesterol 161mg (54%) Sodium 787mg (33%) Potassium 762mg (22%) Fiber 2g (8%) Sugar 5g (10%) Vitamin A 817IU (16%) Vitamin C 19mg (21%) Calcium 89mg (9%) Iron 4mg (22%)

Nutrition Facts

Serving: 6Serving

Amount Per Serving

Calories 393

% Daily Value*

Serving 1g
Calories 393kcal 20%
Carbohydrates 17g 6%
Protein 37g 74%
Fat 19g 29%
Saturated Fat 6g 30%
Cholesterol 161mg 54%
Sodium 787mg 33%
Potassium 762mg 16%
Fiber 2g 8%
Sugar 5g 10%
Vitamin A 817IU 16%
Vitamin C 19mg 21%
Calcium 89mg 9%
Iron 4mg 22%

* Percent Daily Values are based on a 2,000 calorie diet.