Recipe: Easy, Spicy Mexican Turkey Loaf

Why not give our easy turkey meatloaf recipe a try tonight? Herbs, spices and vegetables spice it up nicely, and the flavors come from a wide variety of sources to add extra depth.

Ingredients

• 1 lb ground turkey breast
• 1/2 cup onion, finely chopped
• 1/2 cup carrot, diced
• 1/2 cup celery, diced
• 2 eggs
• 1/4 cup plain whole wheat breadcrumbs
• 1/4 cup salsa
• 1/4 cup low-fat sour cream
• 1 tsp cumin
• 1/2 tsp chili powder
• 2 tbsp diced green chilies
• 1 tbsp garlic, crushed

Directions

1. Spray loaf pan with canola or olive oil spray.
2. Lightly beat eggs with a fork in a small bowl.
3. Mix together breadcrumbs, salsa and low-fat sour cream in a small bowl. Set aside.
4. Combine turkey, vegetables, eggs, breadcrumb mixture, cumin, chili powder, diced green chilies and garlic. Mix together in loaf pan.
5. Bake at 375 F until internal temperature registers at 165 degrees.

Ingredient health benefits

• Onions: They smell. They make your eyes water. It’s understandable that you might want to skip this ingredient altogether and use the powder, but onions have nutrients that support your immunity in different ways. For starters, they’re full of flavonoids and vitamin C that strengthen your immune cells and pack an anti-inflammatory punch. And a compound called quercetin might even suppress harmful bacteria, keeping you safe from potential invaders. These alliums also have fiber and prebiotics that promote healthy digestion and gut flora.
• Carrots: Rabbits aren’t the only ones who benefit from noshing on these root veggies. Carrots have carotenoids, natural plant pigments that boost your immune system and your eye health. Eating carrots as a regular part of your diet can also lower your cholesterol. And if you’re looking to add some visual pizzazz to your turkey loaf, consider adding differently colored carrots. They’re all equally delicious and nutritious, but they have slightly different benefits. For example, orange carrots are rich in the carotenoid beta-carotene, while red carrots have molybdenum (an essential mineral) and vitamin B6.
• Celery: This stalk doesn’t look like much. Or taste like much. But don’t let that fool you! Celery is a good source of folate, vitamin K and potassium. These vitamins and minerals promote strong bones, help keep your blood pressure in a healthy range, and may protect your eyes and brain from disease. And as celery is 95% water, it also hydrates you while you eat it!
• Eggs: Packed with perks, eggs are a budget-friendly way to get some important nutrition in any meal. They’re also a vegetarian-friendly complete protein, so they have all the amino acids your body needs but can’t make by itself. But wait, there’s more! Eggs also have vitamin E and vitamin B12 for glowing skin and a happy brain. And your eyes will also thank you for the vitamin A and lutein.
• Cumin: Who said that spices are only for flavor? Cumin has antioxidants that fight free radicals and inflammation that can lead to chronic disease.
• Green chili peppers: The heat from these peppers does more than affect your tastebuds. Capsaicin, the chemical responsible for that little kick you know and love, may make you feel fuller for longer, speed up your metabolism and even keep your heart healthy. Capsaicin may also be able to suppress mild inflammation in your gut and promote the growth of good bacteria.
• Garlic: Like onions, garlic doesn’t seem all that glamorous upon first glance. But believe it or not, it’s considered a superfood. As part of a well-balanced diet, garlic supports your immunity, particularly your white blood cells. Garlic might also fight bacteria in your food that can make you sick, like E. coli and Salmonella, and it may help regulate your blood pressure.

Nutrition information (per serving)

Servings = 6

Calories: 150
Total fat: 4 g
Saturated fat: 1 g
Trans fat: 0 g
Cholesterol: 95 mg
Sodium: 160 mg
Total carbohydrate: 7 g
Fiber: 1 g
Sugars: 1 g
Protein: 22 g

— Recipe courtesy of Digestive Disease Health Team Dietitians.