Chicken Meatloaf

[kirra]

Chicken Meatloaf

Ingredients:

1 tablespoon olive oil, plus more for greasing pan
1 large onion, finely chopped (1 1/2 cups)
1 medium (8 ounces) sweet potato (preferably organic), peeled and cut into 1/8-inch dice
3 tablespoons ketchup
2 tablespoons Worcestershire sauce
1 slice whole-wheat bread, cut into 1/2-inch pieces
1/4 cup low-fat milk, preferably 1 percent
1 large egg, lightly beaten
1 pound free-range organic ground chicken (may substitute ground turkey)
1/2 teaspoon salt

Preparation:

Preheat the oven to 400 degrees. Use a little oil to lightly grease the inside of an 8-by-4-inch loaf pan.

Heat the oil in a large skillet over medium heat. Add the onion and sweet potato; cook for about 6 minutes, stirring occasionally, until the vegetables have softened. Add the ketchup and Worcestershire sauce; mix well, then transfer the mixture to a large bowl and let it cool.

Combine the bread and milk in a small bowl; let it sit for 5 minutes, then add the egg and mix well. Add the mixture to the large bowl, along with the ground chicken and salt. Use your hands to combine; the mixture will be moist.

Transfer to the prepared pan and bake for 45 to 50 minutes or until a thermometer inserted into the center registers 170 degrees. Let cool for 5 to 10 minutes before serving or slicing.

Cool completely before storing. Serves 6.

Nutritional Info:
Per serving: 195 calories
21 g protein
17 g carbohydrates
5 g fat
1 g saturated fat
80 mg cholesterol
411 mg sodium
2 g dietary fiber
6 g sugar.