Turkey Couscous Meatloaf
Couscous bulks up lean ground turkey to create this protein-packed, low calorie Turkey Couscous Meatloaf. This healthy meatloaf is deliciously seasoned and topped with a classic glaze.
Servings: 8 (1-inch) slices
Calories: 273kcal
Ingredients
Turkey Couscous Meatloaf
- ¾ cup water
- ½ cup Moroccan couscous yields about 1 1/2 cups cooked
- 1 tablespoon olive oil
- ¾ cup diced yellow onion
- 1 cup chopped cremini mushrooms
- 1 cup grated zucchini no need to peel
- 1½ teaspoon kosher salt divided
- ½ teaspoon freshly ground black pepper divided (or to taste)
- 2 large eggs
- 2 pounds 93% lean ground turkey
- 1 teaspoon dried rubbed sage
- 1 teaspoon dried marjoram
- ½ teaspoon granulated garlic
- fresh chopped Italian parsley optional and as needed
Glaze
- ½ cup ketchup
- 1 tablespoon Dijon mustard
- 2 teaspoons Worcestershire sauce
Instructions
- Bring water to a boil in a small saucepan. Stir in the couscous, cover, and remove from heat. Let stand 5 minutes. Remove cover and fluff with a fork. Set aside to cool.
- Add olive oil to a medium nonstick skillet and place over medium-low heat. When hot add onions. Season with ½ teaspoon salt and pepper and sauté for 5 to 6 minutes, or until translucent, but not browned. Add mushrooms and cook for 2 to 3 minutes, or until they release their liquid. Remove from heat and set aside to cool.
- Heat oven to 350 degrees F. Line a 13- x 9-inch baking dish with heavy duty foil and coat lightly with non-stick cooking spray.
- Add the eggs to a large mixing bowl and whisk lightly. Add the ground turkey, sage, marjoram, granulated garlic remaining 1 teaspoon salt, zucchini, onion and mushroom mixture and couscous. Use your hands to mix until well combined. Turn the mixture out into the prepared baking dish and shape it into an oval football shape.
- In a small bowl combine ketchup, Dijon and Worcestershire. Pour the sauce over the meatloaf and spread it out with the back of a spoon. Transfer the meatloaf to the oven and bake for 60 minutes or until internal temperature reads 160 degrees F when checked with an instant read thermometer. Remove from oven and allow to rest for 5 minutes before slicing. Garnish with parsley, if desired.
- Serve hot, at room temperature, or cold in a sandwich.
Nutrition
Serving: 1slice | Calories: 273kcal | Carbohydrates: 15g | Protein: 25g | Fat: 13g | Saturated Fat: 3g | Cholesterol: 125mg | Sodium: 707mg | Potassium: 437mg | Fiber: 1g | Sugar: 5g | Vitamin A: 250IU | Vitamin C: 5mg | Calcium: 44mg | Iron: 2mg