Prep/cook time: 45 minutes / Serves 6
Baking meat-loaf mixture in ramekins or muffin tins cuts cooking time and makes fun-to-eat, kid-friendly meals; individual portions also freeze easily, so make extra for later meals. Prep tips: For a spicy kick, stir in 1 tablespoon of chipotle adobo or Sriracha sauce. Use prechopped, packaged mushrooms to save time. Serving tip: For fast and filling sandwiches, serve these cold on whole-grain rolls or pita bread.
1 tablespoon olive oil
2 small yellow onions, finely chopped
8 ounces cremini mushrooms, chopped
3 cloves garlic, minced
1 cup frozen and thawed chopped spinach
1 pound ground turkey breast
1/4 cup tomato paste
1 large egg, beaten
1 tablespoon low-sodium soy sauce
1/2 teaspoon freshly ground black pepper
1/2 cup ground walnuts, almonds, or cashews
1/2 cup panko or seasoned whole-grain bread crumbs
1/2 cup ketchup
1. Preheat oven to 350˚. Lightly coat 12 ramekins or a 12-cup muffin tin with cooking spray.
2. In a large skillet, heat olive oil and sauté onions and mushrooms until onions begin to soften, about 3 minutes. Stir in garlic and cook for 1 minute, stirring. Squeeze as much water as possible from spinach; then stir into onion mixture. Remove from heat and transfer to a plate to cool slightly.
3. Combine turkey, tomato paste, egg, soy sauce, pepper, and nuts; add to pan, stirring to mix thoroughly. Stir in spinach mixture. Add just enough panko or bread crumbs to hold mixture together.
4. Divide mixture among ramekins or muffin tins; spread ketchup over tops. Bake for 30 minutes, or until thermometer registers an internal temperature of 160˚. Remove from oven and let stand for 5 minutes before serving.
PER SERVING (2): 239 cal, 33% fat cal, 9g fat (3g mono, 4g poly, 1g sat), 79mg chol, 24g protein, 17g carb, 2g fiber, 367mg sodium