Good Stuff

Meatloaf. Stuffed with cheese. Fries on the side. Lots of sauce. Potentially a massive case of overindulgence? It doesn’t have to be…


279D1447Meat and potatoes–a classic epitome of American comfort food. Meatloaf in particular draws us into visions of cozy winter nights filled with warm, hearty, stick-to-your-ribs meals. Stuff it with cheese, and you have undoubtedly put things over the top.

IMG_1240Immersing yourself in meaty, cheesy goodness does not, however, have to be a regretful experience. In order to keep the calories low and the volume high for this dinner, there are several key ingredients, including lean ground turkey breast and low-fat cheese. In absence of excess fat in the turkey, ground flaxseed, ketchup, and onion keep it moist and flavorful.

Serve these loaves along with asparagus and jicama fries (instead of potatoes), and you have a hearty, comforting, high-volume yet wholesome dinner. The entire plate of food is under 350 calories, so there is no doubt in my mind that you will have plenty of room for a BIG dessert!


Cheese-Stuffed Meatloaf with Jicama Fries and Asparagus

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Makes: 3 mini meatloaves, 1 cup fries, 6-8 asparagus spears, and approximately 1/4 cup dipping sauce

Equipment: Standard-size muffin pan, cooking spray

Meatloaf Ingredients:
4 ounces (112 grams) ground turkey breast
1 ounce (28 grams) low-fat cheddar cheese
2 tablespoons liquid egg whites
2 tablespoons ketchup (
preferably no sugar added) plus more for topping
2 tablespoons (28 grams) chopped onion
1 1/2 tablespoons (10 grams) ground flaxseed
1 tablespoon chopped fresh parsley
1 teaspoon Dijon mustard
1/2 teaspoon reduced sodium soy sauce
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
3 dashes cumin
3 dashes cayenne pepper

Side Dish/Dipping Sauce Ingredients:
6-8 asparagus spears
Jicama fries
1/4 cup ketchup
1 tablespoon creamy dressing

Prepare muffin pan by spraying 3 cavities with cooking spray; set aside. Preheat oven to 375°.

In a large bowl, combine the turkey, egg whites, ketchup, onion, flaxseed, parsley, mustard, soy sauce, onion powder, garlic powder, salt, pepper, cumin, and cayenne. Mix thoroughly.

Divide mixture into 3 portions and press into muffins cups, leaving a cavity in the center of each. Place a portion of cheddar in each cavity and mold the meatloaf mixture over it to cover completely. Brush the tops of the loaves with additional ketchup. Bake on center oven rack for approximately 30 minutes, or until edges begin to turn golden-brown. Place on a wire rack to cool for 20-30 minutes.

Meanwhile, trim the tough ends from the asparagus. Place in a microwave-safe dish with one inch of water; microwave on high for 1-2 minutes until bright green but still crisp. Drain and pat dry. For the dipping sauce, combine the ketchup and creamy dressing.

Once the meatloaves have cooled, serve with asparagus, jicama fries, and dipping sauce. Bon Appétite!

Nutrition Facts:
Per entire meal–348 calories (61 from fat); 7g total fat; (1g saturated fat); 55mg cholesterol; 1200mg sodium; 797mg potassium; 35g total carbohydrate (14g dietary fiber, 7g sugar, 21g net carbs); 57g protein; Bonus: Vitamin A (54% daily value); Vitamin C (76% dv); Calcium (35% dv); Iron (23% dv)

Nutritional information provided by 



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