2 C assorted vegetables, chopped—such as mushrooms, zucchini, red bell peppers, or spinach (Leftover Friendly)
12 oz 99 percent lean ground turkey
½ C whole-wheat breadcrumbs (or substitute regular breadcrumbs)
¼ C fat-free evaporated milk*
¼ tsp ground black pepper
2 Tbsp ketchup
1 Tbsp fresh chives, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
Nonstick cooking spray

For glaze:

1 Tbsp ketchup
1 Tbsp honey
1 Tbsp Dijon mustard

calories	180
Total fat	2 g
Saturated fat	0 g
Cholesterol	34 mg
Sodium	368 mg
Total fiber	2 g
Protein	25 g
Carbohydrates	17 g
Potassium	406 mg
Vitamin A	50%
Vitamin C	15%
Calcium	10%
Iron	15%
Percent Daily Values are based on a 2,000 calorie diet.

Directions

1

Preheat oven to 350 ºF.
2

Steam or lightly sauté the assortment of vegetables.
3

Combine vegetables and the rest of the meatloaf ingredients in a large bowl. Mix well. Spray a loaf pan with cooking spray, and spread meatloaf mixture evenly in the pan.
4

Combine all ingredients for glaze. Brush glaze on top of the meatloaf.
5

Bake meatloaf in the oven for 45–50 minutes (to a minimum internal temperature of 165 ºF).
6

Let stand for 5 minutes before cutting into eight even slices.
7

Serve two slices on each plate.

Tip: For picky eaters, try chopping vegetables in a food processer to make them smaller (and "hidden").

* Evaporated milk can be kept tightly sealed in the refrigerator for up to 3 days. Search the Keep the Beat™: Deliciously Healthy Eating Web site for other recipes using evaporated milk.

If you don't have leftover cooked vegetables, see basic cooking instructions.

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™Keep the Beat is a trademark of the U.S. Department of Health and Human Services.

^®We Can! Ways to Enhance Children's Activity & Nutrition, We Can!, and the We Can! logos are registered trademarks of the U.S. Department of Health & Human Services (HHS).

Archived page, reproduced from a 2011 copy. It is reference material, not current guidance.