Black

By The American Heart Association

Explore this delightful recipe from Simple Cooking with Heart, featuring a classic American dish: meatloaf accompanied by black-eyed peas — a nutritious Southern staple.

Servings: 6

Ingredients:

For the Black-Eyed Peas:

• 31 oz. can of low-sodium black-eyed peas

For the Meatloaf:

• 1 small onion (finely diced)
• 1 medium bell pepper (any color), finely diced
• 1 tsp. extra virgin olive or vegetable oil
• 2 cloves fresh garlic (minced) or 1 tsp. jarred minced garlic
• 2 Tbsp. fat-free skim milk
• 1/3 cup quick-cooking oats
• 1.5 lb. extra-lean, fat-free ground turkey (95% or 99% lean; can substitute extra-lean ground beef or pork)
• 2 eggs (beaten)
• 1 Tbsp. Dijon mustard
• 8 oz. can of no-salt-added tomato sauce (divided)
• 1/4 tsp. black pepper
• 1 tsp. dried parsley
• 1 tsp. cider vinegar
• Non-stick cooking spray

Instructions:

For the Black-Eyed Peas:

1. Heat (un-drained) in a microwave-safe covered container on high for 5 minutes or until warmed through.

For the Meatloaf:

1. Preheat the oven to 350°F.
2. Add the onions and bell pepper to a glass 9×5 loaf pan, drizzle with oil, and toss to coat.
3. Cover the loaf pan with a plate and microwave on high for 3 minutes (NOTE: do not microwave metal pans!). Allow the vegetables to cool slightly.
4. In a medium bowl, combine the cooked vegetables, minced garlic, milk, oats, ground turkey, eggs, mustard, 2 tablespoons of tomato sauce, black pepper, and parsley — mix well using your hands.
5. Spray the loaf pan with cooking spray. Shape the meat mixture into a loaf and place it in the pan.
6. In the same bowl, mix the remaining tomato sauce with cider vinegar, then pour it over the meatloaf.
7. Bake for 50-60 minutes until the internal temperature reaches 165°F for poultry and 160°F for beef or pork. Let it rest for 5-10 minutes before slicing.

Quick Tips:

• Tip: Consider making mini-loaves by baking in muffin tins. These portion-sized mini-loafs are perfect for freezing, entertaining kids, or quick meals due to their shorter cooking time!

Nutritional Information:

Calories: 322 per serving

Protein: 40g per serving

Fiber: 7g per serving

Cost Per Serving: $2.61

To discover more about the Meatloaf with Black-Eyed Peas Recipe from the American Heart Association, click here.