Tag - balanced meal

By: David Vinick

For my first blog post I would like to share a favorite comfort food recipe that is easy to do and tastes great. This Turkey and Vegetable Meatloaf with Balsamic Glaze makes a good part of a balanced meal. It only takes about 20 minutes of prep time, and it also makes for great leftovers.

Turkey and Vegetable Meatloaf with Balsamic Glaze

INGREDIENTS

• 2 tablespoons extra –virgin olive oil
• 1 small zucchini, finely diced
• 1 red bell pepper, finely diced
• 1 yellow bell pepper, finely diced
• 5 cloves of garlic, smashed to a paste with coarse salt
• ½ teaspoon red pepper flakes
• Kosher salt and black pepper
• 1 large egg, lighten beaten
• 1 tablespoon finely chopped fresh thyme ( or dried)
• ¼ cup chopped fresh parsley
• 1 ½ pounds ground turkey ( 90% lean)
• 1 cup panko ( coarse Japanese breadcrumbs ) or regular breadcrumbs
• ½ cup grated Romano or Parmesan cheese
• ¾ cup ketchup
• ¼ cup plus 2 tablespoons balsamic vinegar

DIRECTIONS

1. Preheat the oven to 425 degrees. Heat the oil in a large saute pan over high heat. Add the zucchini, bell peppers, garlic paste and ¼ teaspoon red pepper flakes. Season with salt and pepper and cook until the vegetables are almost soft, about 5 minutes. Set aside to cool.
2. Wisk the egg and fresh herbs in a large bowl. Add the turkey, panko grated cheese, ½ cup ketchup, 2 tablespoons balsamic vinegar and the cooled vegetables, mix until just combined.
3. Gently press the mixture into a 9-by-5- inch loaf pan. Whisk the remaining ¼ cup ketchup. ¼ cup balsamic vinegar and ¼ teaspoon red pepper flakes in a small bowl; brush the mixture over the entire loaf. Bake for 1 to 1 ¼ hours. Let rest for 10 minutes before slicing.

8 servings: per serving Calories 270; Fat 14g (sat. 4.2g Mono 6.3g Poly 3.1g) Cholesterol 104 mg; Sodium 451 mg : Carbohydrate 16g: Fiber 1g ; Protein 20g

What are your favorite healthy recipes? Share them in the comments section!

David Vinick is the Director of Nutritional Services at Copley Hospital. The department serves 110,000 meals a year to patients, staff, and visitors.

David began his career as a Food Service Manager at Copley Hospital 30 years ago. He was an owner, manager, and chef of Hilary’s Restaurant and Green Mountain Catering in Morrisville for 24 years. David spent six years as a Sous Chef at Copley Woodlands, an independent retirement community in Stowe, before returning to Copley Hospital.

David writes about his love of food and how to incorporate nutritious, local foods into your diet. He’ll share healthy recipes, as well as cooking tips and trends.