1 1/2 cups finely chopped onion
1 tablespoon minced garlic
1 teaspoon olive oil
1 medium carrot, cut into 1/8-inch dice
3/4 lb cremini mushrooms, trimmed and very finely chopped in a food processor
1 teaspoon salt
1/2 teaspoon black pepper
1 1/2 teaspoons Worcestershire sauce
1/3 cup finely chopped fresh parsley
1/4 cup plus 1 tablespoon ketchup
1 cup fine fresh bread crumbs (from 2 slices firm white sandwich bread)
1/3 cup 1% milk
1 whole large egg, lightly beaten
1 large egg white, lightly beaten
1 1/4 lb ground turkey (mix of dark and light meat)

Calories are about 230g with 9g of fat.
 

Preheat oven to 400°F.

Cook onion and garlic in oil in a 12-inch nonstick skillet over moderate heat, stirring, until onion is softened, about 2 minutes.

Add carrot and cook, stirring, until softened, about 3 minutes. Add mushrooms, 1/2 teaspoon salt, and 1/4 teaspoon pepper and cook, stirring occasionally, until liquid mushrooms give off is evaporated and they are very tender, 10 to 15 minutes. Stir in Worcestershire sauce, parsley, and 3 tablespoons ketchup, then transfer vegetables to a large bowl and cool.

Stir together bread crumbs and milk in a small bowl and let stand 5 minutes.

Stir in egg and egg white, then add to vegetables. Add turkey and remaining 1/2 teaspoon salt and 1/4 teaspoon pepper to vegetable mixture and mix well with your hands. (Mixture will be very moist.)

Form into a 9- by 5-inch oval loaf in a lightly oiled 13- by 9- by 2-inch metal baking pan and brush meatloaf evenly with remaining 2 tablespoons ketchup.