MIND Diet Recipes: Turkey Meatloaf With Zucchini

MIND Diet Dinner Recipe:

Turkey Meatloaf With Zucchini

Meatloaf is a family classic, and this recipe sneaks in a full cup of vegetables. Parmesan cheese, Dijon mustard, Italian seasoning, garlic, and red pepper flakes bring bold flavor, while a homemade balsamic glaze adds a unique touch that sets this meatloaf apart from the rest.

Prep Time
10-15 Minutes
Cook Time
30-40 Minutes
Servings
6 People

INGREDIENTS

For the meatloaf

  • 1.5 pounds of ground turkey
  • 1 medium zucchini, shredded
  • 2 large eggs
  • 3/4 cup panko breadcrumbs
  • 1/4 cup freshly grated Parmesan cheese
  • 3 tablespoons Dijon mustard
  • 1 tablespoon Italian seasoning
  • 1.5 teaspoons kosher salt or sea salt
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 3/4 teaspoon freshly ground black powder
  • 1/2 teaspoon crushed red pepper flakes

For the glaze

  • 1/2 cup balsamic vinegar
  • 3 tablespoons of brown sugar (or Honey, maple syrup, or agave nectar)

 

INSTRUCTIONS

To make the meatloaf

  1. Preheat the oven to 375 degrees. Coat a 9x5 inch loaf pan with cooking spray.
  2. In a large bowl, mix together the ground turkey, zucchini, eggs, panko breadcrumbs, Parmesan Cheese, Dijon, Italian seasoning, salt, garic powder, onion powder, black pepper, and red pepper flakes until thoroughly combined. Press the mixture evenly into the prepared bread pan. Bake for 30 to 40 minutes or until the meatloaf pulls away for the sides of the pan.

To make the glaze

  1. Combine the balsamic vinegar and brown sugar (or Honey, maple syrup, or agave nectar) in a small saucepan over medium heat. Bring the mixture to a simmer and cook for 15 to 20 minutes, stirring frequently, until thickened. Pour the mixture over the meatloaf during the last 10 minutes of cooking.
  2. Remove the meatloaf from the oven and let it cool for 10 to 15 minutes, then slice and serve.
  3. Store the meatloaf in an airtight container in the refrigerator for up to 4 days. Reheat it by microwaving on high for 1 to 3 minutes or until heated through.

Variation Tip

Use BBQ sauce or ketchup instead of the homemade balsamic glaze. This recipe also works with ground chicken.

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