Switch up the protein: Use lean ground beef, turkey or chicken breast (be careful and know what you are getting with the ground poultry! Click here for further reading.) Or, add some black beans and use less meat.
Low sodium seasonings and sauces
Load up with the vegetables!
Use egg whites and whole wheat bread crumbs for the binding agent
Use natural sweeteners (like the fruit used in this recipe)
1/4 cup ketchup
2 tablespoons reduced-sodium soy sauce
1 tablespoon brown sugar
1 tablespoon unsweetened crushed pineapple
1-1/2 teaspoons minced fresh gingerroot
1 garlic clove, minced
1/2 teaspoon sesame oil
1 egg white, lightly beaten
1/3 cup panko bread crumbs
3 green onions, chopped
2 teaspoons garlic powder
1/4 teaspoon black pepper
2 tablespoons unsweetened crushed pineapple
3/4 pound lean ground beef
3/4 pound lean ground turkey breast
3 slices unsweetened pineapple
In a small bowl, combine the ketchup, soy sauce, brown sugar, pineapple, ginger, garlic and sesame oil; set aside.
Preheat oven to 350 degrees. In a large bowl, combine the egg white, bread crumbs, onions, garlic powder, pepper, crushed pineapple and 3 tablespoons reserved ketchup mixture. Add beef and turkey over mixture and mix well with your hands. Pour mixture into baking dish sprayed with non-stick cooking spray. Shape into a large loaf. Bake, uncovered, for 45 minutes. Removed from oven and top with remaining reserved teriyaki sauce. Arrange slices of pineapple over top of loaf. Return to oven and heat for another 15 minutes, or until sauce is bubbly. Remove from oven and allow to rest 5-8 minutes before serving.