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3. In a small bowl, combine the egg white with the remaining tablespoon tomato paste and ¼ teaspoon Worcestershire, whisking with a fork until smooth. Spoon the mixture over the meatloaf; spread evenly.

4. Transfer the pan to the oven; place a baking sheet on the lower rack to catch the drippings. Cook until a meat thermometer inserted in the center of the meatloaf registers 180°F, about 1¼ hours. Remove from the oven; let rest 15 minutes, covered with foil.

5. To serve, cut the meatloaf into 12 slices, and divide evenly among 6 serving plates. Serve immediately with hot gravy and mashed potatoes.

FIT TO EAT RECIPE PER SERVING: 200 CALORIES, 3 G FAT, 86 MG CHOLESTEROL, 13 G CARBOHYDRATE, 451 MG SODIUM, 31 G PROTEIN, 1 G FIBER

cheater’s gravy

MAKES ABOUT 1 CUP; SERVES 6

We serve this flavorful gravy over meatloaf and mashed potatoes, but it is equally good with other classic comfort foods, such as ham and biscuits.

1 cup homemade or low-sodium store-bought chicken stock, skimmed of fat

1 teaspoon cornstarch

1 tablespoon cold water

1 tablespoon chopped fresh flat-leaf parsley

1. In a small saucepan, bring the chicken stock to a boil over high heat. Reduce heat to medium, and simmer until the stock is reduced by half, about 10 minutes.

2. Meanwhile, in a small bowl, whisk together the cornstarch and the water with a fork until smooth; whisk into the simmering stock. Raise heat; return to a full boil. Boil 30 seconds. Remove from heat, and stir in the parsley. Serve.

FIT TO EAT RECIPE PER SERVING: 5 CALORIES, 0 G FAT, 0 MG CHOLESTEROL, 1 G CARBOHYDRATE, 80 MG SODIUM, 0 G PROTEIN, 0 G FIBER

garlic mashed potatoes

SERVES 6

Garlic gives the dish a mellow flavor.

1 pound red potatoes, peeled and cut into eighths

1 pound russet potatoes, peeled and cut into 1½-inch pieces

5 garlic cloves

¾ cup nonfat milk

2 tablespoons unsalted butter

¾ teaspoon coarse salt

Freshly ground pepper

1. In a medium saucepan, combine the potatoes and whole garlic; add enough cold water to cover by about 2 inches. Bring to a boil over high heat. Reduce heat to a simmer, and cook until the potatoes are easily pierced with a fork, about 15 minutes. Drain the potatoes, and set aside in a warm place.

2. Meanwhile, in the same saucepan, combine the milk, butter, and salt; season with pepper. Heat over low until the butter has melted and the milk is warm to the touch. Pass the potatoes and garlic through a ricer or food mill into saucepan; stir gently to combine. Serve immediately.

FIT TO EAT RECIPE PER SERVING: 178 CALORIES, 4 G FAT, 11 MG CHOLESTEROL, 33 G CARBOHYDRATE, 259 MG SODIUM, 4 G PROTEIN, 3 G FIBER

moussaka

SERVES 6

Moussaka may be assembled 1 day in advance and refrigerated; bake for an additional 15 to 20 minutes, or until the center is hot.

2 cups plain nonfat yogurt

1 pound ground turkey

1 yellow onion, cut into ¼-inch dice

1 garlic clove, minced

1 teaspoon ground cinnamon

1 teaspoon coarse salt, plus more for eggplant

¼ teaspoon ground nutmeg

¼ teaspoon freshly ground pepper

1 28-ounce can whole peeled tomatoes, coarsely chopped

¼ cup tomato paste

¼ cup chopped fresh oregano

½ cup chopped fresh flat-leaf parsley

2 medium eggplants (about 2 pounds)

Olive oil cooking spray

¼ cup (1 ounce) grated Parmesan cheese

1 large egg plus 1 large egg white

1. Drain the yogurt in a cheesecloth-lined sieve until thickened, 2 hours or overnight.

2. Heat the turkey in a medium saucepan over medium; cook until browned, about 6 minutes. Using a slotted spoon, transfer to a medium bowl. Add the onion, garlic, cinnamon, salt, nutmeg, and pepper to the saucepan; cook until the onion is translucent, about 10 minutes. Return the turkey to the saucepan; add the tomatoes, tomato paste, and oregano. Bring to a boil; reduce heat, and simmer until the sauce has thickened, about 1 hour. Remove from heat; stir in the chopped parsley. Set aside.

3. Heat the broiler. While the sauce cooks, cut the eggplants into ¼-inch slices. Sprinkle with