This recipe is from "The Food You Crave: Luscious Recipes for a Healthy Life" (Taunton, $28) by Ellie Krieger.
¾ cup quick-cooking oats
½ cup nonfat milk
1 medium onion, peeled
2 pounds ground turkey breast
½ cup seeded and chopped red bell pepper (½ medium pepper)
2 large eggs, beaten
2 teaspoons Worcestershire sauce
¼ cup ketchup
½ teaspoon salt
Freshly ground black pepper
1 8-ounce can no-salt-added tomato sauce
Preheat the oven to 350 degrees.
In a small bowl, stir together the oats and milk and allow to soak while you get the rest of the ingredients together, at least three minutes.
Thinly slice one-quarter of the onion into rings and set aside. Finely chop the rest of the onion. In a large bowl, combine the turkey, oatmeal mixture, chopped onion, bell pepper, eggs, Worcestershire, ketchup, salt and a few grinds of pepper. Mix just until well combined.
Transfer the mixture to a 9-by-13-inch baking dish and shape into a loaf about 5 inches wide and 2 inches high. Pour the tomato sauce over the meatloaf and sprinkle with the sliced onions. Bake until an instant-read meat thermometer inserted into the thickest part registers 160 degrees, about one hour.
Remove from the oven and let rest for 10 to 15 minutes before slicing.
Per 1-inch-thick slice: 205 calories; 32 grams protein; 13 grams carbohydrates; 3.5 grams fat (0.5 saturated, 0.5 monounsaturated, 0 polyunsaturated; 2.5 other); 98 milligrams cholesterol; 490 milligrams sodium; 2 grams fibert.