Holistic Integrated Approach to Healing



The brown sugar-ketchup glaze is so tasty it makes you forget that this is a low-fat recipe. Do not use ground turkey breast meat (sometimes also labeled as 99% fat free) or the meatloaf will be very dry and grainy.



Adjust an oven rack to the middle position and heat the oven to 350 degrees. Combine the onion, garlic, oil, and 1/8 tsp salt in a medium skillet.  Cover and cook over medium-low heat, stirring often, until the onion has softened, 8 to 10 minutes; set aside to cool. In a medium bowl, whisk the milk, eggs, thyme, mustard, Worcestershire, hot sauce, pepper, and ¼ tsp salt together.


In a large bowl, mix the turkey, quinoa or oats, parsley, cooked onion mixture, and egg mixture together with your hands until uniformly combined.  Press the mixture together into a compact mass, then turn it out into a baking pan. Using your hands, press the meat into an evenly thick loaf about 2 inches tall and 1 inch smaller than the pan on all sides. In lieu of a free form loaf, I like to use my Le Creuset 1 ½ quart Pate Terrine baking pan (4” x 12 2/3”) without the lid. You can use another baking pan; just check the temperature of the meatloaf with an instant-read thermometer.


Stir the ketchup, sugar, and vinegar together, then brush half of the mixture evenly over the meatloaf. Bake the meatloaf for 45 minutes at 350 degrees.


Brush the meatloaf with the remaining ketchup glaze, and continue to bake until the center of the loaf registers 160 degrees on an instant-read thermometer, about 15 to 20 minutes longer. Cool at least 20 minutes before slicing into 1-inch-thick pieces.


Per serving: Cal 260; Fat 10 g; Sat fat 3 g; Chol 120 mg; Carb 18 g; Protein 26 g; Fiber 1 g; Sodium 480 mg


Adapted from The Best Light Recipe, pub. America’s Test Kitchen

Ingredient List:

1 medium organic onion,

  chopped fine

2 medium garlic cloves, minced

  or pressed through a garlic

  press  (about 2 tsp)

2 tsp extra virgin olive oil


½ cup organic milk or plain

   organic yogurt

2 large free range organic eggs

1 TBSP minced fresh thyme leaves

1 TBSP Dijon mustard

1 TBSP gluten-free Worcestershire sauce

¼ tsp hot pepper sauce

½ tsp ground black pepper

2 lbs 93% lean ground free

  range or organic turkey, like


1 1/3 cups rolled quinoa or

   gluten-free rolled oats

1/3 cup minced fresh organic

   Italian parsley leaves

½ cup organic ketchup

¼ cup packed light brown sugar

4 tsp cider vinegar