Meatloaf with barley
3
Points®
Total time: 1 hr 20 min • Prep: 20 min • Cook: 1 hr • Serves: 6 • Difficulty: Easy
Nutty-tasting, high-fiber barley substitutes for breadcrumbs in this lean and healthy meatloaf making this recipe a welcome addition to your dinner table. We’ve used lean ground turkey, but you can substitute ground chicken, if you like. Pearl barley adds a wonderful chewy texture to the meatloaf while helping to maintain moisture as it cooks. There are two types of barley: hulled and pearled. Pearled barley contains less fiber than hulled barley and isn’t considered a whole grain, but it cooks more quickly, which is why we’ve opted for it in this recipe. Use spicy ketchup or chili sauce if you’d like to turn up the heat.
Ingredients
Cooking spray
4 spray(s)
Canola oil
2 tsp
Green bell pepper
1 medium, diced
Onion
1 small, diced
Egg
1 large egg(s), beaten
Cooked pearl barley
1 cup(s), quick-cooking suggested
Ketchup
⅔ cup(s), divided
Worcestershire sauce
1 Tbsp
Table salt
½ tsp
Black pepper
¼ tsp, freshly ground
Dried oregano
¼ tsp, crushed
Uncooked 93% lean ground turkey
20 oz
Instructions
1
Preheat oven to 350ºF.
2
Heat oil in large nonstick skillet over medium heat. Add green pepper and onion; cook, stirring occasionally, until pepper is tender, about 7 minutes. Spoon vegetables into a large bowl; add egg, barley, 1/4 cup of ketchup, Worcestershire sauce, salt, pepper and oregano and mix well. Crumble turkey into vegetable mixture; gently mix to combine (do not knead or meatloaf will be tough).
3
Coat a 9- x 5-inch loaf pan with cooking spray. Spoon turkey mixture into prepared pan in an even layer. Spread remaining ketchup over meatloaf. Bake until center of meatloaf is thoroughly cooked, about 50 to 60 minutes.
4
Remove meatloaf from oven and let stand at room temperature for 10 minutes to absorb juices in pan. Slice into six pieces and serve. Yields 1 piece per serving.
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