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Complete the meal with a side dish of Hot Pepper Lentils plus a lettuce or spinach salad.
When buying meat, make sure it’s ground white-meat turkey, not just ground turkey, which has more fat.
Baking the loaves on a sheet pan instead of a loaf pan allows the hot air to circulate around them, and they cook faster.
Lentils are packed in minerals and contain more protein than other dried beans.
I like them because they don’t need soaking and cook in about 30 minutes.
HELPFUL HINTS
Nutritional info: This meal has 609 calories; 22 percent of calories from fat.
Wine suggestion: A nice, spicy, tomato-sauced meatloaf would go well with a nice, spicy, red chianti.
Time saver: Start the lentils first and let them cook while you prepare the meatloaf.
To buy: 3/4 pound ground white-meat turkey, 1 small jar fennel seeds, 1 small jar red pepper flakes, 1 jar oregano, 1 small container plain bread crumbs, 1 package chopped or diced frozen onion, 1 small jar pasta sauce, 1 small package dried lentils, 1 small package sliced mushrooms.
Staples: Olive oil; olive-oil spray; fat-free, low-salt chicken broth; minced garlic; balsamic vinegar; egg; salt; black peppercorns.
Linda Gassenheimer is the author of 14 cookbooks including her newest, “The Flavors of the Florida Keys” and “Mix ’n Match Meals in Minutes for People with Diabetes.” Learn more at dinnerinminutes.com.
Hot Pepper Lentils
1 cup fat-free, low-salt chicken broth
1/2 cup chopped or diced frozen onion
1/8 teaspoon crushed red pepper flakes
1/2 cup lentils
1 tablespoon olive oil
2 teaspoons dried oregano
Salt and freshly ground pepper
Bring chicken broth and 1-1/2 cups water to a boil in a medium-size saucepan over high heat. Add onion and red pepper. Rinse lentils in a strainer and remove any foreign particles. Slowly pour lentils into boiling liquid so that it continues to boil. Lower heat to a simmer and cook, covered, for 20 minutes. Check after 10 minutes; if lentils are dry, add a half-cup of water. If liquid is left in the pan after 20 minutes, uncover pot and boil it away. Stir in olive oil, oregano and salt and pepper to taste. Makes 2 servings. Italian Meatloaf
Olive oil spray
3/4 pound ground white-meat turkey
1 teaspoon fennel seeds
2 tablespoons plain bread crumbs
1/2 cup chopped or diced frozen onion
1 teaspoon minced garlic
1 tablespoon balsamic vinegar
1 egg
Salt and freshly ground pepper
1/2 cup sliced mushrooms
1/2 cup marinara or other tomato-based pasta sauce
Heat oven to 400 degrees. Line a baking sheet with foil and spray with olive oil.
Mix turkey with fennel, bread crumbs, onion, garlic and vinegar. Beat egg with salt and pepper to taste, and blend into turkey mixture. Shape into 2 loaves about 5 by 3 inches and place on baking sheet. Spread mushrooms and pasta sauce on top. Bake 15 minutes, until center reaches 165 degrees on an instant-read thermometer. Makes 2 servings.
