This protein-packed recipe made with ground turkey is a healthier take on a comfort-food favorite—a delicious alternative for anyone looking for an RA friendly diet makeover. It contains less total fat and less saturated fat, the kind that sticks to your arteries. Oats (instead of traditional bread crumbs) and veggies provide an unexpected boost of fiber, vitamins, and minerals. Serve with roasted sweet potatoes and sautéed spinach, or make next-day sandwiches with crisp romaine lettuce and a bit of mustard on a multi-grain roll.
- Cut-up frozen vegetables have as many nutrients as fresh veggies and are a great option to use when you're not feeling so great.
- Chop your onions in the food processor; it'll save time and effort. Also if you know you'll be using chopped onions during the week, chop a few extra onions and store in a sealed container to use as needed over the course of the week.
- When your energy is up, prep a few of these meatloaves ahead of time. Freeze the extras for a night when you don't feel like cooking. Thaw in the refrigerator and warm in the oven just before serving.
1 tablespoon + 1 teaspoon olive oil, divided
1 small onion, chopped, about 1 cup
1 1/2 cups frozen carrots, peas and corn; thawed
4 tablespoons tomato paste
1 1/4 pounds lean ground turkey
1/2 cup quick-cooking oats (can also use oat bran)
1 teaspoon salt
1/2 teaspoon black pepper
1 large egg, beaten
Preheat oven to 375°F. Line a baking pan or baking sheet with aluminum foil and spread 1 teaspoon oil over foil; set aside.
In a large sauté pan, heat oil over medium-high heat. Add onion, pea, carrot and corn mixture, and sauté for 3 to 5 minutes. Stir in tomato paste and continue cooking, stirring regularly, until vegetables soften, around 5 minutes. Remove from heat promptly and set aside.
In a large mixing bowl, combine ground turkey, oats, and sautéed vegetable mixture. Season with salt and pepper. Mix well to combine thoroughly. Stir in egg and mix well to combine.
Using clean hands, shape mixture into a compact, free-form loaf and place on prepared baking sheet or pan.
Bake for around 50 to 60 minutes, or until the temperature of the meatloaf's center reaches 165°F. Remove from heat promptly, and set aside for 5 to 10 minutes before slicing and serving.
Recipe developed by dietitian and nutritionist Elizabeth Fassberg MPH, RD
Note: These tips should not replace advice from your physician. Always check with your physician before making any changes to your eating habits.