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
