Maple Syrup Adds Special Flavor To Turkey Loaf
I have vivid memories of driving through Vermont when the sap was being collected from the sugar maple trees and buying authentic maple syrup. It’s those flavors that inspired this simple, homey dinner for two.
Pure maple syrup has a rich, aromatic flavor that adds a special touch to this turkey loaf. Though there’s nothing like the real thing, imitation maple syrup - usually made with corn syrup and flavorings - can be substituted. It will give a sweeter taste to the dish.
Ready-to-eat, peeled baby carrots can be found in many markets. Use them if you can; they’re sweet and help to save a few minutes of preparation time.
Crisp and sweet Golden Delicious apples add flavor and texture to this mashed potato recipe. Some like their mashed potatoes smooth, and others like them with some texture. This recipe gives you a little of both with the creamy Yukon Gold potatoes and slightly crunchy green pepper and apples. Yukon Golds have such a rich taste that they need very little butter.
Ripe red tomatoes complete this fall menu. They can be served with a little salt and pepper, this quick nonfat dressing recipe or, if you’re pressed for time, your favorite bottled dressing.
This meal contains a total of 726 calories per serving with 9 percent of calories from fat.
Vermont Turkey Loaf
For the loaf:
Vegetable oil spray
1/2 small onion, coarsely chopped (1/2 cup)
1/2 cup coarsely chopped carrots
1/2 cup coarsely chopped mushrooms
1/2 cup plain bread crumbs
3/4 pound ground white meat turkey
Salt and freshly ground black pepper to taste
For glaze:
2 tablespoons pure maple syrup
2 teaspoons Dijon mustard
Preheat oven to 375 degrees. Spray small nonstick skillet with vegetable oil spray and add onions. Saute 5 minutes over medium heat, add carrots and continue to saute 5 more minutes. Add mushrooms and saute 2 minutes.
In a mixing bowl, stir cooked vegetables and bread crumbs into turkey meat, mixing thoroughly. Add salt and pepper to taste. Line a baking tray with foil and shape meat into one loaf about 6 inches by 3 inches. Bake for 20 minutes.
Meanwhile, mix maple syrup and mustard together. Remove turkey loaf from oven and poke several holes in it with a skewer. Spoon glaze over loaf. Return to oven for four more minutes. Slice in half and serve one half to each person. Pour pan juices over each serving.
Yield: 2 servings.
Nutrition information per serving: 362 calories, 43 grams protein, 40 grams carbohydrate, 3 grams fat (7 percent fat calories), 2.7 grams fiber, 106 milligrams cholesterol, 400 milligrams sodium.
Golden Mashed Potatoes
1 pound Yukon Gold potatoes
1/2 cup green pepper, cut into 1-inch pieces
1 Golden Delicious apple, cored and cut into 1-inch pieces
1/2 tablespoon margarine or butter
Salt and freshly ground black pepper to taste
Wash potatoes and cut into 1-inch pieces (do not peel). Place in a sauce pan and cover with cold water. Cover with a lid and bring to a boil. Reduce heat and simmer 15 minutes.
Add green pepper and apple and continue to simmer 5 more minutes or until potatoes are soft. Drain.
Place in a food processor fitted with a plastic or dough blade. Process until potatoes are just blended, about 5 seconds. (Or the vegetables can be put through a potato ricer or food mill.) Mix in margarine and season with salt and pepper to taste.
Yield: 2 servings.
Nutrition information per serving: 284 calories, 5 grams protein, 67 grams carbohydrate, 3 grams fat (10 percent fat calories), 7.4 grams fiber, no cholesterol, 45 milligrams sodium.
Sliced Tomatoes
For salad:
1/2 pound ripe tomatoes
Salt and freshly ground black pepper to taste For dressing:
1/4 cup nonfat yogurt
2 tablespoons honey mustard
Slice tomatoes and sprinkle with salt and pepper. Mix yogurt and mustard together and serve with tomatoes.
Yield: 2 servings.
Nutrition information per serving: 80 calories, 3 grams protein, 16 grams carbohydrate, 1 gram fat (11 percent fat calories), 1.6 grams fiber, 1 milligram cholesterol, 130 milligrams sodium.