Sometimes in order to get your veggies to a Buff Dude you've gotta hide 'em in MEAT, and what better way than doing it than with our Broccoli Stuffed Turkey Meatloaf Recipe? It's a recipe so good you'll never realize half of it's green. Dig in, dudes!
3 lbs (990g) Ground Turkey
1c. (72g) Diced Mushrooms
1/2c. (73g) Diced Onion
1/4c. (28g) Minced Garlic
1c. (62g) Bread Crumbs
1/4c. (30g) Milk
1/2c. (20g) Chopped Parsley
1t. Pepper Flakes
Salt and Pepper to taste
1/2 c. Shredded Parmesan Cheese
2c. (182g) Steamed Broccoli
This recipe is a big one. You'll have a weeks worth of
meals or you can devide it up and freeze some for later. Adding
Broccoli to this Turkey loaf gives you additional Calcium and Vitamins A
Here we go!
First cut your Broccoli into bite size pieces and steam them for several
minutes. You want it to be firm. Not mushy. It will continue to cook
once its in the loaf. Then let it cool.
Sauté your onion, garlic and mushrooms. Just till the onions are translucent and the mushrooms become soft. Only a few minutes.
In a large bowl, put your breadcrumbs in it and pour the
milk over them. Add the parsley, pepper flakes, cumin, and salt and
pepper. (we say to taste because not everyone likes the same amount of
salt or pepper)
Mix these ingredients together then add the onions, garlic and mushrooms and continue to mix.
Now add the ground turkey and with your clean hands, gently
work it all together. (did you know that if you over work your ground
turkey or ground beef it actually makes it come out tough?)
Divide the meat in half.
Lightly spray your pan and put half the meat in. Form it
into your loaf and build up the sides a little. This will hold the
cheese and broccoli.
Sprinkle half of the Parmesan Cheese, then layer your steamed broccoli over that and sprinkle the rest of the cheese.
Now spread the other half of your turkey mixture and make sure to close up the seams.
Bake uncovered at 350 degrees for 50 minutes. We spread 2 T. BBQ sauce on top and put it back in for 10 more minutes.
Once it is done. Pull it out of the oven and let it "rest" for 5 to 10 minutes. This way some of those juices will absorb back into the meat.
B.U.F.F. stands for Better Understanding of Food & Fitness. And the dudes? Well, we're the ones who'll show you how to get it. Don't forget to check out our YouTube site at http://www.youtube.com/buffdudes and until next time Stay Buff!
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