By The American Heart Association

Check out this Simple Cooking with Heart recipe featuring the ultimate American comfort food: meatloaf served with black-eyed peas — a hearty-healthy side from the South.

Servings: 6  

Ingredients:

For the Black-Eyed Peas: 

• 31 oz. canned, low-sodium black-eyed peas

For the Meatloaf: 

• 1 small onion (finely chopped)
• 1 medium bell pepper (any color), finely chopped
• 1 tsp. extra virgin olive oil or vegetable oil
• 2 clove minced, fresh garlic 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. canned, no-salt-added tomato sauce (divided use)
• 1/4 tsp. black pepper
• 1 tsp. dried parsley
• 1 tsp. cider vinegar
• non-stick Cooking spray

Directions:

For the Black-Eyed Peas:

1. Heat (un-drained) in microwave-safe covered dish on high for 5 minutes, or until warm. 

For the Meatloaf:

1. Preheat oven to 350 degrees.
2. Place onions and bell pepper in a glass 9×5 loaf pan, drizzle with oil and toss to coat.
3. Cover loaf pan with a plate and microwave on high for 3 minutes (NOTE: if you are using a metal loaf pan do NOT put it in the microwave!). Allow vegetables to cool slightly.
4. In a medium bowl, combine vegetables, minced garlic, milk, oats, turkey meat, eggs, mustard, 2 tablespoons of tomato sauce, pepper and parsley – mix well with hands.
5. Spray loaf pan with cooking spray. Shape meat mixture into loaf and place in loaf pan.
6. In the medium bowl, mix remainder of tomato sauce and cider vinegar, pour over loaf.
7. Bake for 50-60 minutes until internal thermometer reads 165 for poultry and 160 for beef or pork. Let stand for 5-10 minutes and slice.

Quick Tips:

• Tip: Make mini-loaf by baking in muffin tins. These individual sized mini-loaves are great for freezing, fun for kids, or a great alternative if you’re in a rush because they only cook for half the time!

Nutritional Information:

 Calories: 322 Per Serving

 Protein: 40g Per Serving

 Fiber: 7g Per Serving

 Cost Per Serving: $2.61

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