Ingredients:
1 12-oz package chopped onions and peppers, thawed (or 1 cup
fresh)
1 tsp salt
1 tsp pepper
1/2 tsp dried thyme
1 tsp minced garlic (or paste)
1/4 cup low-sodium soy sauce
3/4 cup low-sodium chicken broth
2 tsp tomato paste (no salt added)
3 lbs extra-lean ground turkey (or chicken breast)
1 cup quick cooking oats
4 egg whites
1 cup reduced sugar ketchup (no high fructose corn syrup)
Directions:
Preheat oven to 325 degrees and prep a 9-by-13 Pyrex dish with
non-stick spray.
In a large sauté pan, cook the onions and peppers with salt,
pepper
and thyme until onions are translucent (about 5 minutes).
Next, add garlic, soy sauce, chicken broth and tomato paste,
mixing
until heated through.
Set aside to cool. In a large bowl, combine ground turkey,
egg whites,
oats and sautéed mixture (cooled).
Mix by hand until all incorporated and press flat into the
9-by-13
prepared Pyrex dish.
Spread ketchup in an even layer on top of the prepared
turkey and
place in the oven to bake for 1 hour and 20 minutes.
Nutritional Info:
per serving:
Calories: 83
Protein: 15g
Carbohydrates: 3g
Fat: 0.7g
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