I have a delicious recipe for you to today that has a ton of flavor and is very quick to make just the way Rachael Ray would do it if she were to put it in here 365: no repeats 30 minute meals cookbook.
This recipe is loaded with disease fighting nutrients lycopene, lutein and zeaxanthin. This recipe is also a great protein source. It fits perfectly into the carb rotation diet as a no carb meal or combined with other foods on a low carb and high carb day. You can also adjust the level of spiciness by adding more chili powder or less.
1 package (10 oz) frozen spinach, defrosted and squeezed
1 cup chopped tomatoes
2 tsp oregano, dried
1/4 tsp freshly ground black pepper
1 1/2 tbsp chili powder
1/2 cup canned corn, drained
1 1/4 pound ground turkey (93% lean)
1/4 cup chili sauce or ketchup
1/2 cups rolled oats (not quick cooking)
2 large egg whites, beaten until frothy
2 tsp garlic, minced
Preparation:
Preheat oven to 375°F. In a large bowl, using a fork, mix together oats, egg whites, and tomatoes. Blend in turkey, chili powder, oregano, garlic, chili sauce or ketchup, and pepper. Mix in spinach and corn. Pack mixture firmly into a 9 x 5-inch loaf pan that has been lightly coated with cooking oil spray. Bake uncovered for 45 minutes or until juices run clear when meat loaf is pierced with a knife, or internal temperature registers 165°F. Remove from oven and let meat loaf sit at least 15 minutes before serving.
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Tags: Rachael Ray, Weight Loss Recipes
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Sounds yummy!
I’m not a fan of corn in meatloaf so I’d probably leave that out, or if I put in in I’d use frozen (why open a can for 1/2 cup).
Also for a change up in taste and texture chopped collard greens are a great variation to spinach. They come frozen in a box too and need to be squeezed.
Finally if I were feeling lazy I’d use 1 whole egg instead of 2 egg whites.
Hmm….meatloaf for dinner sounds good tonight
Hey, why the corn and why the ketchup? I would leave alll the rest of the ingredients, though, and the oats add fiber which is good for the body.
To the best of my knowledge ketchup has sugar and canned corn, more often than not is cooked with sugar for some reeason that I fail to understand.
If you are goin’ to loss weight, you ought to be stayin’ away from sugar, even the sugar that is “hidden from view”.
Sounds yummy. Using the asian chili sauce (like Saracha) would really take the spicy factor up a notch or curried ketchup allow a reduction of the chili powder for those that don’t like the chili flavor as much. How about using curry powder, cilantro, garlic, water chestnuts, and coconut flour for a different take?
There is no reason to cut out all sugar in a meal plan. You do that and you set yourself up for binges and failure. When combined with lean protein and fiber which this meal has plenty of then your insulin response is very low. That is one of the keys to weight loss is controlling your insulin response from your sugar intake. One way is to limit the amount of sugar and the other way is to eat nutrients that counteract the sugar and insulin response.
This meal does both so it is perfectly ok to have some sugar. I didn’t say a lot, but some sugar is ok.
I love the ideas of curry powder, garlic, etc. That just may be a new recipe.
Jayson Hunter RD, CSCS
I totally agree with Jayson. You don’t want to starve yourself of sugar completely. But keep a balanced blood sugar level and most important be picky about what sugars you are eating. Almost all ketchups ,unless they are organic, have high fructose corn syrup as a sweetner which is horrible for you! Besides I like the taste of organic better.