Easy steps to a healthier, tastier meatloaf

A true family dinner staple, meatloaves often get a bad rap for being rich in fats. Here's a healthier take on the popular dish that doesn't ruin its comforting taste.

A few simple changes and calorie-laden meatloaf becomes a healthier meal you can enjoy anytime. This recipe replaces beef with ground turkey, uses egg whites instead of whole eggs to bind, and keeps sodium in check with low-sodium ketchup and Worcestershire sauce. Mustard, thyme and fresh parsley deepen the flavours.

Prep time: 15 minutes
Cooking time: 1 hour 
Serves 8

• 50 ml 1% milk
• 2 slices whole-grain sandwich bread
• 454 g  extra-lean ground beef
• 350 g lean ground turkey
• 1 medium onion, finely chopped
• 1 garlic clove, minced
• 1/2 cup chopped fresh parsley
• 1 large egg
• 3 large egg whites
• 1/2 cup low-sodium ketchup
• 1 tbsp low-sodium Worcestershire sauce
• 1 tsp spicy brown mustard
• 1 tsp dried thyme
• 1 tsp salt
• 1 tsp ground black pepper

1. Preheat the oven to 175°C (350°F.)
2. Coat a 23 x 13-centimetre (nine x five-inch) loaf pan with cooking spray.
3. Pour the milk into a large bowl, add the bread slices and soak for five minutes.
4. Lift out the slices and squeeze out most of the liquid.
5. Discard the liquid, then finely crumble the bread back into the bowl.
6. Add the beef, turkey, onion, garlic, parsley, egg, egg whites, ketchup, Worcestershire, mustard, thyme, salt and pepper.
7. Using your hands, mix gently but thoroughly.
8. Fill the loaf pan with the meat mixture, gently mounding but not cramming it into the pan. Place on a baking sheet and bake until the meat registers 70°C (160°F) on an instant-read thermometer, about one hour.
9. Let cool for 15 minutes before slicing.

To up the health ante of this classic comfort food dish, chop up wilted fresh spinach, kale or any leafy green vegetable, and add it to the beef mixture in step 2. You'll get colour and flavour, plus an uptick in heart-healthy nutrients and vitamins.

Per serving

• 102 Calories
• 1 g Fat (0 g Saturated Fat)
• 10 g Carbs
• 14 g Protein
• 2 g Fibre
• 40 mg Cholesterol
• 236 mg Sodium
• 55 mg Calcium

Who says meatloaf can’t be both tasty and healthy? This recipe will impress both your family and your guests and keep them coming back for seconds!