Quinoa Meatloaf Muffins or Loaf (modified from SparkPeople user DREWJSPH02)

Quinoa Meatloaf Muffins or Loaf (modified from SparkPeople user DREWJSPH02)
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Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 246.2
  • Total Fat: 6.0 g
  • Cholesterol: 67.6 mg
  • Sodium: 135.9 mg
  • Total Carbs: 20.7 g
  • Dietary Fiber: 3.5 g
  • Protein: 28.1 g

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Introduction

compared to original recipe by SparkPeople user DREWJSPH02: I used all ground turkey rather than part turkey, part beef though I don't disagree with the idea the beef would add a nice flavor; I omitted salt, reduced Worcestershire sauce by half; added seasonings (prepare according to personal taste); I also like to add a bit of hot sauce on top when serving, but that often adds more sodium -- the seasonings noted here do help eliminate the need for additional flavorings compared to original recipe by SparkPeople user DREWJSPH02: I used all ground turkey rather than part turkey, part beef though I don't disagree with the idea the beef would add a nice flavor; I omitted salt, reduced Worcestershire sauce by half; added seasonings (prepare according to personal taste); I also like to add a bit of hot sauce on top when serving, but that often adds more sodium -- the seasonings noted here do help eliminate the need for additional flavorings
Number of Servings: 10

Ingredients

    20 oz ground turkey breast (97% fat free)
    plus 20 oz ground turkey (93% fat free)
    1/2 c raisins, chopped
    2 c cooked quinoa (any kind of quinoa is fine)
    1 c grated carrots
    1 small raw onion, minced (about 1 c)
    1/3 c egg substitute (i.e., EggBeaters)
    dash of milk (about 1 Tbsp 2% milk)
    1 Tbsp Worcestershire sauce
    3 tsp garlic powder*
    1 Tbsp chili powder*
    3 tsp ground cumin*
    1 tsp ground black pepper*
    1 tsp cayenne*
    1 Tbsp ground cinnamon (OR 1 tsp oregano, depending on my mood)*

    4/15/14 UPDATE: Regular ground turkey or ground turkey breast is interchangeable here, but will alter the fat content a bit. I initially used all ground turkey breast but have switched to 50/50 turkey breast and regular turkey (both light and dark meat combined). The original recipe submitor's recipe called for half turkey and half beef, but I wanted to lighten the dish a bit.

Tips

based on 10 servings per recipe = 28.1g protein, 20.7g carb, 6.0g fat, 246.2 calories each
based on 12 servings per recipe = 23.4g protein, 17.2g carb, 5.0g fat, 205.2 calories each


Directions

FOR MUFFINS: preheat oven to 350 degrees F. Combine the turkey, raisins, quinoa, carrots, onions, pepper, cinnamon or oregano, Worcestershire sauce and other spices together, making sure it is well-combined gently but evenly distributed (do NOT over-mix the meat--folding everything together with two forks works well to help blend the spices and other ingredients into the turkey without making the muffins tough which using your hands can do). Add the egg substitute and the dash of milk, making sure everything holds together. Take a muffin pan but DO NOT GREASE IT and create baseball-size balls then drop them into each cup (*remember to only fill 10 per batch to maintain the (roughly) 28g protein / 21g carb / 6g fat ratio I redesigned the recipe to fulfill or modify for your own needs...the recipe seems pretty flexible in my experience!).

Bake in oven for 20 minutes or until done, but make sure to cook completely since we are using turkey (internal temp should be 160 degrees). Eat one muffin per serving.

FOR LOAF PAN SLICES, prepare as above but fill a loaf pan and cook approx. 40-45 minutes, until cooked through (internal temp should be 160 degrees). Let sit 10-20 minutes once cooked then slice into 10 even slices. (I only made the loaf once, so you may need to tweak the temp and time according to your own preferences and experience.)

*Serving Size:
For muffins: 1 muffin;
For loaf: cut into 10 slices
See nutritional info below for serving 10 versus 12 per recipe. Fill 12 cups or slice into 12 slices if you want to reduce the macros.

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