Southwest Protein Muffins- Mini Turkey Meatloaves

Mini Turkey Meatloaves- Protien!So I’m on week 3 of my 12 week fitness challenge and I wanted to make something to help me with meal planning for the week- so I prepped these today.

This recipe made about 20 “muffins”, and I put half of them (cooked) in a  Zip-loc in the freezer for a few weeks from now when I’m feeling bored with my post-workout snack again.

These were super easy- and I wanted something protein packed. Typically the mini meatloaves I’ve tried before have been bland and dry. (Turkey has less natural fat than beef, is therefore leaner, and produces a less juicy end result).

So, I modified my original recipe. These aren’t the prettiest things I’ve ever made, but they satisfied my snack craving and will be great for snacks/pre or post workouts all week.

Ingredients:

  • 2 lbs of ground Turkey (or chicken)
  • 3 egg whites
  • 1 1/2 Ranch dip seasoning packets
  • 1/3 cup corn
  • 1/3 c black beans
  • 1 c cooked Quinoa (You can substitute quick oats, but I thought quinoa would give a better texture.  Squeeze excess water out! Quinoa also has a slightly higher level of protein than oats!)
  • 5 cloves pressed garlic
  • salt and pepper
  • (If you’re feeling naughty add some shredded cheddar!)

Slop all the ingredients into a bowl and mix with hands, OR toss into your Kitchen Aid mixer (my favorite kitchen gadget EVER).  Scoop into greased muffin tin. Your scoops should be about the size of a racquetball. (if you want them to look prettier than mine, use an ice scream scoop).

Bake at 375 degrees for 40 minutes. YUM.

Some Quinoa Fun Facts:

( That I betcha didn’t know!)

Here is the nutrient breakdown for 1 cup of cooked quinoa, or 185 grams (2):

  • Protein: 8 grams.
  • Fiber: 5 grams.
  • Manganese: 58% of the RDA.
  • Magnesium: 30% of the RDA.
  • Phosphorus: 28% of the RDA.
  • Folate: 19% of the RDA.
  • Copper: 18% of the RDA.
  • Iron: 15% of the RDA.
  • Zinc: 13% of the RDA.
  • Potassium: 9% of the RDA.
  • Over 10% of the RDA for Vitamins B1, B2 and B6.
  • Small amounts of Calcium, B3 (Niacin) and Vitamin E.

This is coming with a total of 222 calories, with 39 grams of carbs and 4 grams of fat. It also contains a small amount of Omega-3 fatty acids.

Quinoa is non-GMO, Gluten Free and usually grown organically. Even though not technically a grain, it still counts as a “whole grain” food.

NASA scientists have been looking at it as a suitable crop to be grown in outer space, mostly based on its high nutrient content, ease of use and how easy it is to grow  HOW COOL IS THAT?!?

Source: Forbes.com- “ 7 Benefits of Quinoa,  The Super grain of the Future” (even thought technically Quinoa is a seed, heheh)

I also thought about making these little fellas Thanksgiving themed- I was going to put sweet potatoe cubes, spinach and cranberries in them. It’s a modification that I’ll have to try next time.

I hope you like them!

Kelli

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