1.3lbs lean turkey (785 cals)
1/2 cup bread crumbs (~230 cals)
2 servings egg whites (50 cals)
1/4 cup salsa (~50 cals)
(I like black bean and corn)
2 tbsp ketchup (50 cals)
+another 1 tbsp ketchup (25 cal)
+ 1 tbsp BBQ sauce (30 cal)
Total: ~1260 cals or so
1. Chop the onion very finely (what a pain!) then brown it in a non-stick pan with Pam (3 min?)
2. Mix all ingredients together. Add some salt, some pepper. Remember to reserve the last bit of ketchup and BBQ sauce.
3. Fashion into a "loaf" on top of some parchment paper (or foil, or go bare-back on the baking sheet/casserole dish)
5. Bake at 375-400 until the internal temperature is about 170F.
If you don't happen to have a thermometer, just make it for an hour and cut it through the middle to see if it's still pink.