Terrific turkeymeatloaf Makes 8 servings. Ingredients UNHEALTHY Examples: Shortening, stick margarine and some fried foods. Avoid. HEALTHY Examples: Avocado, canola oil, nuts, olive oil and peanut butter. Enjoy in moderation. HEALTHY Examples: Corn oil, sesame oil, sunflower seeds and fatty fish like salmon and trout. Enjoy in moderation. UNHEALTHY Examples: Coconut oil, fatty meats, and whole or 2 percent dairy foods. Limit. MONOUNSATURATED POLYUNSATURATED SATURATED TRANS FATS KNOW YOUR FATS Sources: Academy of Nutrition and Dietetics; American Heart Association THE BOTTOM LINE: Replace unhealthy fats with healthier options. Did you know dietary fat is a nutrient? It is. But not all four of the fats found in foods are the same. 1 t ablespoon extra-virgin olive oil 1 large onion, chopped 1/2 p ound cremini mushrooms, trimmed and chopped 1/2 teaspoon dried thyme Salt and freshly ground pepper, to taste 3 t ablespoons Worcestershire sauce 6 t ablespoons fat-free, reduced-sodium chicken broth 1 teaspoon tomato paste 2 p ounds ground turkey (mix of dark and light meat) 3/4 cup breadcrumbs 2 eggs, beaten ⅓ cup ketchup Directions • Preheat oven to 325 degrees. • In skillet, sauté onions and mushrooms in oil. Add thyme and season with salt and pepper. • Cook until onions are translucent, about 10 minutes. • Add Worcestershire, broth and tomato paste and mix thoroughly. • Remove from heat and allow to cool to room temperature. • In a large mixing bowl, combine turkey, breadcrumbs, eggs and onion-mushroom mixture. • Mix well and shape into a rectangular loaf in shallow baking dish. Brush ketchup on top. • Bake 90 minutes or until meat is cooked through and internal temperature is 165 degrees. • Serve hot. Leftovers may be served cold in sandwiches. Nutrition information Amount per serving: 260 calories, 12g total fat (3g saturated fat), 13g carbohydrates, 26g protein, 0g dietary fiber, 270mg sodium. Source: American Institute for Cancer Research 14 Memorial Medical Milestones • Summer 2022
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