Meatloaf makeover: healthy substitutions turn ordinary meatloaf into meatballs with red-wine gravy - Lighter & Leaner

When I think of winter; I think of warm, home-cooked meals. Wednesday was often meatloaf night when I was growing up; it was a hearty cold-weather meal that fueled moonlit ice-skating or a comforting break from homework. Either way, it was just as delicious the next day between white bread smothered with ketchup. Back then, meatloaf prepared with 27% fat ground chuck was standard fare. We weren't concerned about fat and calories. But today, that has changed as we all try to live and eat healthier.

Truth is, when the weather is nippy and you need something warm and comforting, nothing beats meatloaf for taste. You can beat the fat and calories and even boost the flavor with a few simple ingredient substitutions and some updated cooking techniques. This new take on meatloaf, accompanied by an easy fat-free gravy, substitutes lean ground turkey for the traditional ground beef and egg whites in lieu of whole eggs. Making the "loaf" into meatballs also cuts cooking time in half and allows for automatic portion control. Enjoy!

* TURKEY MEATBALLS WITH RED-WINE GRAVY

Meatballs:


1 lb. ground turkey (7% fat)
10-ounce pkg. chopped frozen spinach, thawed and well drained
1 medium onion, finely chopped
1/2 cup shredded reduced-fat Swiss cheese
1/2 cup plain breadcrumbs
1/3 cup barbecue sauce
1/4 cup chopped parsley
2 tsp. Worcestershire sauce
2 egg whites
1/4 tsp. salt
1/8 tsp. pepper

Preheat oven to 350 degrees F. Combine all ingredients in a large bowl. With a large spoon or clean hands, mix well until thoroughly combined. Form mixture into 30 2-inch-diameter balls. Place on nonstick baking sheet with shallow sides (or jelly roll pan). Bake 30 minutes. Set meatballs aside.

Gravy:
2 tsp. oil, divided
6-oz. pkg. sliced mushrooms
1 cup chopped green onions
1 1/2 cups dry red wine
1/4 cup tomato paste
3 cups fat-free lower-sodium beef broth
1 packet (0.87-ounce) brown gravy mix
1/4 Tbsp. lemon juice
1/4 tsp. black pepper

In a large skillet, heat 1 teaspoon oil. Add mushrooms and saute three minutes. Remove mushrooms From pan and set aside. Saute onions in remaining 1 teaspoon oil until wilted, about three minutes. Add wine, tomato paste and broth. Bring to a boil; reduce heat and simmer until slightly thickened, about 10-15 minutes.

Stir in gravy mix; cook about two minutes until thickened. Add lemon juice, pepper, and reserved meatballs and mushrooms. Cook Five minutes or until heated through. If necessary, stir gently with a wooden spoon. Makes 30 meatballs or six servings (Five meatballs per serving). Per serving: 323 calories, 24 g protein, 27 g carbohydrate, 9 g fat, 3 g fiber. Serving suggestion: Serve meatballs over noodles or brown rice or with mashed potatoes.

Healthy changes

1) Substituting lean ground turkey for the ground beef saves about 100 calories and 11 grams of fat.

2) Replacing one whole egg with two egg whites saves about 50 calories and 5 grams of fat.

3) Using a large baking sheet allows excess fat to drain away from the meatballs. Because traditional meatloaf is baked in a loaf pan, the fat doesn't drain away, so the loaf sits in the fat and it gets absorbed back into the meat.

4) Using spinach adds important vitamins, minerals and phytonutrients that we now know promote long-term health and help fight disease. A nutritional superstar, spinach is considered among the top 10 vegetables thanks to its contribution of vitamins K and C, carotenoids, folate, calcium, iron and potassium.

5) Traditionally, meatloaf is flavored with ketchup and the top is smeared with tomato paste. I substituted smoky barbecue sauce for the ketchup and used the tomato paste to flavor a wine-reduction gravy. Today's fat-free reductions are healthier, more flavorful options than typical gravies made from pan drippings and thickened with flour.

Kathryn E. Scherb, ACSM, RD, is a nutritionist (registered dietitian) and certified personal trainer in the New York-metro area. She frequently writes for leading magazines and appears on television. Her company, KS&A communications, provides nutrition consulting services to the food, health and fitness industry. She can be reached at 845-369-9018.

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