Check out this Simple Cooking with Heart recipe featuring the ultimate American comfort food: meatloaf served with black-eyed peas -- a hearty-healthy side from the South.
Nutrition Facts
Meatloaf with Black-Eyed Peas
Calories
Protein
Fiber
Cost Per Serving
Nutrition Facts
Calories | 322 | |
---|---|---|
Total Fat | 3.5 g | |
Saturated Fat | 1.0 g | |
Trans Fat | 0.0 g | |
Polyunsaturated Fat | 0.5 g | |
Monounsaturated Fat | 1.5 g | |
Cholesterol | 132 mg | |
Sodium | 138 mg | |
Total Carbohydrate | 31 g | |
Dietary Fiber | 7 g | |
Sugars | 7.4 g | |
Added Sugars | 0 g | |
Protein | 40 g |
Ingredients
For the Black-Eyed Peas:
-
31 oz. canned, low-sodium black-eyed peas
For the Meatloaf:
-
1 small onion (finely chopped) -
1 medium bell pepper (any color), finely chopped -
1 tsp. extra virgin olive oil or vegetable oil -
2 clove minced, fresh garlic OR -
1 tsp. jarred, minced garlic -
2 Tbsp. fat-free, skim milk -
1/3 cup quick-cooking oats -
1.5 lb. extra-lean, fat-free ground turkey (95% or 99% lean) (can substitute extra lean ground beef or pork) -
2 eggs (beaten) -
1 Tbsp. Dijon mustard -
8 oz. canned, no-salt-added tomato sauce (divided use) -
1/4 tsp. black pepper -
1 tsp. dried parsley -
1 tsp. cider vinegar -
non-stick Cooking spray
Directions
For the Black-Eyed Peas:
-
Heat (un-drained) in microwave-safe covered dish on high for 5 minutes, or until warm.
For the Meatloaf:
-
Preheat oven to 350 degrees. -
Place onions and bell pepper in a glass 9x5 loaf pan, drizzle with oil and toss to coat. -
Cover loaf pan with a plate and microwave on high for 3 minutes (NOTE: if you are using a metal loaf pan do NOT put it in the microwave!). Allow vegetables to cool slightly. -
In a medium bowl, combine vegetables, minced garlic, milk, oats, turkey meat, eggs, mustard, 2 tablespoons of tomato sauce, pepper and parsley - mix well with hands. -
Spray loaf pan with cooking spray. Shape meat mixture into loaf and place in loaf pan. -
In the medium bowl, mix remainder of tomato sauce and cider vinegar, pour over loaf. -
Bake for 50-60 minutes until internal thermometer reads 165 for poultry and 160 for beef or pork. Let stand for 5-10 minutes and slice.
Tip: Make mini-loaf by baking in muffin tins. These individual sized mini-loaves are great for freezing, fun for kids, or a great alternative if you’re in a rush because they only cook for half the time!

Sodium-Smart Recipes
This digest-sized booklet contains 28 recipes and photographs. It also contains information on how sodium affects overall health, a reference guide for sodium-free flavorings and provides American Heart Association's dietary recommendations.
Copyright © 2018 American Heart Association, Healthy For Good™