Makes 24 servings
Single serving = 83 calories, .7 g fat, 3 g carbs, 15 g protein
1 12-oz package chopped onions and peppers, thawed (or 1 – 1 1/2 cup fresh)
a dash of salt
1 tsp pepper
1/2 tsp dried thyme
1 tsp minced garlic (or paste)
1/4 cup low-sodium soy sauce
3/4 cup low-sodium chicken broth
2 tsp tomato paste (no salt added)
3 lbs extra-lean ground turkey (or chicken breast)
1 cup quick cooking oats
4 egg whites
1 cup reduced sugar ketchup (no high fructose corn syrup)
Preheat oven to 325 degrees and prep a 9-by-13 Pyrex dish with non-stick spray. In a large sauté pan, cook the onions and peppers with salt, pepper and thyme until onions are translucent (about 5 minutes). Next, add garlic, soy sauce, chicken broth and tomato paste, mixing until heated through. Set aside to cool.
In a large bowl, combine ground turkey, egg whites, oats and sautéed mixture (cooled). Mix by hand until all incorporated and press flat into the 9-by-13 prepared Pyrex dish.
Spread ketchup in an even layer on top of the prepared turkey and place in the oven to bake for 1 hour and 20 minutes.