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Eating well

November 24, 2017

Mark McEwan’s turkey meatloaf with Saskatoon berry compote

Chef Mark McEwan has a healthy way with iconic Canadian ingredients – like the Saskatoon berries he serves with this low-fat, high-taste meatloaf.

Gently poaching this tasty meatloaf in chicken broth helps keep the lean turkey from drying out and getting tough. Saskatoon berries look a bit like blueberries, but they taste like a combination of cherries, grapes and almonds – and they pack a powerful antioxidant punch, along with a lot of other valuable nutrients. If you absolutely can’t find Saskatoon berries, substitute blueberries.

Serves 10.

Ingredients:

Turkey meatloaf

  • 4 tsp. (20 mL) olive oil
  • 1 yellow onion, minced
  • 1 tsp. (5 mL) minced garlic
  • 1½ cups (375 mL) cubed whole-wheat bread, crusts removed
  • 2 cups (500 mL) skim milk
  • 1½ lb. (680 g) lean ground turkey
  • 2 eggs
  • ½ cup (125 mL) grated Parmigiano-Reggiano cheese
  • 2 tbsp. (30 mL) combined minced oregano, basil and parsley
  • ½ tsp. (2 mL) chili flakes
  • salt and pepper
  • 8 cups (2 L) low-sodium chicken broth

Saskatoon berry compote (makes about 1½ cups/375 mL)

  • 4½ cups (1 L) Saskatoon berries
  • 3/8 cup (90 mL) organic cane sugar
  • 1½ tbsp. (22 mL) fresh-squeezed orange juice
  • 2½ tbsp. (38 mL) fresh lemon juice
  • 1 tbsp. (15 mL) white balsamic vinegar
  • 1 tbsp. (15 mL) pomegranate molasses (If you can’t find this ready-made, make your own by slowly reducing pomegranate juice over medium-low heat to a thick syrup. Take your time, because it burns easily.)

Directions:

  1. In a small pan over medium-low heat, sweat the onion in 1 tbsp. (15 mL) of the olive oil until wilted, about 5 minutes. Stir in the garlic and sweat for another 2 minutes. Set aside to cool and then chill in the refrigerator.
  2. Meanwhile, place the bread in a bowl, cover with the milk and let stand for 5 minutes.
  3. In a large bowl, combine the turkey and eggs. Using your hands or a paddle, work the mixture together thoroughly. Add the cheese, minced herbs and chili flakes.
  4. Remove the bread from the milk and squeeze it gently, reserving the milk. Add the bread to the meat mixture and work together for at least 5 minutes. If the mixture is dry and sticky, add some of the reserved milk and mix again. Season lightly with salt and pepper and mix again.
  5. Bring the broth to a simmer and keep hot.
  6. Heat a small skillet on medium high. Remove a meatball-sized sample of the turkey mixture and sear it in the remaining teaspoon (5 mL) olive oil. Taste and correct seasonings.
  7. Shape the turkey mixture into a cylindrical loaf. Place the meatloaf in a fish poacher (or a deep, oval or oblong roasting pan with a close-fitting lid) that will accommodate it without too much extra space.
  8. Pour the hot broth over the loaf, set the pan over 2 burners and bring to a boil, then reduce heat to a simmer. Cover and cook until the internal temperature of the meat loaf reaches 170° F (75° C), about 40 minutes. Let the meatloaf cool to room temperature in its poaching liquid.
  9. While the meatloaf is poaching, make the Saskatoon berry compote. Place berries and sugar in a pot and cook down slowly over low heat, approximately 40 minutes. Once a slightly jammy consistency is achieved, add the remaining ingredients and cook for another 20 minutes, then remove from heat and reserve.
  10. Drain the meatloaf and serve with warm compote.

Nutrition per serving (with compote):

Calories 230
Fat 7g
Saturated fat 2g
Cholesterol 90mg
Sodium 290mg
Carbohydrate 23g
Fibre 3g
Sugars 16g
Protein 20g

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