Enjoy a Southern side dish with a classic comfort food with a couple of twists. Oats give it extra fiber and a splash of milk locks in the moistness.
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 g | |
| Added Sugars | 0 g | |
| Protein | 40 g | |
Dietary Exchanges
2 starch, 4 1/2 lean meat
Ingredients
Servings 6
Serving Size 1 slice meat loaf and 1/2 cup black-eyed peas
For the Black-Eyed Peas:
-
31 oz. canned, low-sodium black-eyed peas
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1 medium bell pepper (any color), finely chopped -
1 small onion, finely chopped -
1 teaspoon canola or corn oil OR -
1 teaspoon olive oil (extra virgin preferred) -
1 1/2 pounds ground skinless turkey breast, extra-lean ground beef, or extra-lean ground pork -
1/3 cup quick-cooking rolled oats -
2 large eggs, lightly beaten using a fork -
1 8-ounce can no-salt-added tomato sauce -
2 tablespoons fat-free milk -
1 tablespoon Dijon mustard (lowest sodium available) -
1 teaspoon dried parsley -
2 medium garlic cloves, minced OR -
1 teaspoon bottled minced garlic -
1/4 teaspoon pepper -
Cooking spray -
1 teaspoon cider vinegar -
2 15-ounce cans no-salt-added black-eyed peas, undrained
Directions
Tip: Click on step to mark as complete.
For the Black-Eyed Peas:
-
Heat (un-drained) in microwave-safe covered dish on high for 5 minutes, or until warm.
-
Preheat the oven to 350˚F. -
In a 9 x 5 x 3-inch glass loaf pan, stir together the bell pepper and onion. Drizzle with the oil, tossing to coat. Cover the loaf pan with a plate. Microwave on 100% (high) for 3 minutes. Allow the bell pepper mixture to cool slightly. -
In a medium bowl, using your hands or a spoon, combine the bell pepper mixture, turkey, oats, eggs, 2 tablespoons of the tomato sauce, the milk, mustard, parsley, garlic and pepper. -
Lightly spray the loaf pan with cooking spray. Shape the turkey mixture into a loaf. Place it in the pan. -
In the same medium bowl, stir together the remaining tomato sauce and the cider vinegar. Pour over the loaf. -
Bake for 50 minutes to 1 hour, or until the loaf registers 165˚F (160˚F for beef or pork) on an instant-read thermometer. Let stand for 5 to 10 minutes before slicing. -
Meanwhile, in a microwaveable dish, microwave the black-eyed peas with liquid on 100% power (high) for 5 minutes, or until heated through. Rinse and drain. Serve the peas with the meat loaf.
Keep it Healthy: Many meat loaves are made with bread crumbs, which can be high in sodium, to help bind the loaf. This recipe calls for rolled oats instead, which are very low in sodium.
Tip: If you're in a rush or just want fun mini meat loaves for the kids, divide the turkey mixture among the cups of a standard 12-cup muffin pan. Bake for 30 minutes, or until each "muffin" registers 165˚F (160˚F for beef or pork) on an instant-read thermometer.
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™
