Mini Meatloaves with Low-Fat Creamed Spinach

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(upbeat music) – Hello. Today I have one of my
favorite comfort meals to share with you. Mini meatloaves with
low-fat creamed spinach. Typically this dinner is
chalked full of calories, fat, and sodium, but I’m going to show you how to make it healthier and
still full of flavor too. We’ll start with the meatloaves. I’ve preheated my oven
to 400 degrees Fahrenheit and here I have one pound of extra lean ground turkey breast. I always try to buy lean or extra lean ground turkey breast,
which means either 90% or 95% lean, because
obviously it has less fat. Okay, next I have one 15-1/4 ounce can of low sodium whole kernel
corn that I’ve drained and rinsed. Another option is to use one
10 ounce bag of frozen corn, but if you use frozen
corn, you want to make sure it’s completely thawed,
drained, and rinsed because extra water makes meatloaf soggy and no one wants soggy meatloaf. Next, I have one 15-1/4 ounce can of low sodium sliced carrots
that I’ve also rinsed and drained. Again, you could use frozen carrots here, a 12 ounce bag would do, but thaw, rinse, and drain them well. Next, I need to add one whole egg. There now, let’s add our seasonings. I have a 1/4 teaspoon of black pepper, one teaspoon of garlic powder, one teaspoon of onion powder, and one tablespoon of dried parsley. You could also use a salt
free dried Italian spice blend if you prefer instead of the parsley. And last, I have 3/4 of a
cup of quick cooking oats that will act as a
binder for the meatloaf. Another option is to use
crushed multigrain cereal or whole wheat bread crumbs. All of those ingredients
will add some extra fiber to our meatloaves. Now, I’m going to mix that all up. Now, I have two, six
cup nonstick muffin pans that I’ve coated with cooking spray. I like using muffin pans for meatloaf as they help with portion
control and they speed up the cooking time. These are going to be ready in 20 minutes compared to the 60 minutes
that it usually takes to cook one whole meatloaf. So I’m going to scoop the meatloaf mixture into each muffin cup
until they’re all full. If you have extras
still left in your bowl, go back and add a little
bit more to each muffin cup. Okay, now this is ready for the oven. And I’m going to let
these bake for 10 minutes. While the meatloaves are cooking, I’m going to make the glaze. I have two tablespoons
of low sodium ketchup, one teaspoon of dry mustard, one tablespoon of water, one tablespoon of balsamic vinegar or you could use red wine vinegar here, and 1/2 teaspoon of honey. Both sweeteners are optional, but I like to use them for just
a quick touch of sweetness. A quick stir and our glaze is ready. While my meatloaves are
finishing cooking in the oven, I’ll whip together our creamed spinach. Now as you probably
know, spinach is a really healthy vegetable. It’s rich in vitamin A, K, C, fiber, iron, protein, the list goes on, but unfortunately in many
recipes it often gets bogged down with a lot of butter or cream
when it comes to cooking it. So here’s my four ingredient
recipe for creamed spinach that cuts out a lot of fat,
but still keeps all the flavor. I have a pot here on the
stove over medium high heat. And I’m adding two 16 ounce
bags of frozen chopped spinach that I’ve already thawed. Along with four minced garlic cloves. And four tablespoons of
non-fat cream cheese. I’m going to stir and
cook this until the water from the spinach cooks
out, which should take about five minutes or so. So as you can see, all the
water from my spinach mixture has evaporated and now
I’ll stir in 3/4 of a cup of plain non-fat yogurt. I need to stir and cook
that about one more minute until everything is warm. So our meatloaves have
been cooking for 10 minutes and I took them out of the oven briefly so I can glaze them. I’m spooning the glaze over each one until I use up the glaze. This is going to add great flavor and keep these nice and moist. So, now back in the oven they go. So, my creamed spinach is done. And I’m going to take my
meatloaves out of the oven. Now carefully, I’m going
to run the edge of a knife around the edge of each
muffin cup to loosen them and then transfer them to
a rack to cool for a bit before serving. One of my favorite things
to do with the leftovers, if there are any, is to
make meatloaf sandwiches. I put them on multigrain rolls
and top with a little bit of low sodium ketchup or tomato sauce. They’re so good. I hope you get to make this heart-healthy, budget friendly meal for your family soon. Thanks for watching.

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