By MACROS | Published on May 26, 2017
Cook up a batch of these savory snacks that you can stash in your gym bag or briefcase for an anytime protein fix that’s 100% good for you.
262 Calories | 2g fiber | 16g carbs | 34g protein | 8g fat | 3g sugar
Ingredients (up to 5 servings)
- 1lb extra lean ground turkey
- 2 egg whites
- 1 cup cooked quinoa
- 1/2 cup steamed corn
- 1/3 cup chopped red onions
- 1¼ cups shredded reduced-fat mozzarella
- 10 tbsp low sodium marinara or tomato sauce
- 1/3 cup chopped jalapeno (optional)
- 1/2 cup chopped mushrooms (optional)
- Chopped green onions for topping
- Spray coconut oil
Seasonings
- 1 tbsp garlic paste
- 1 tsp cumin
- 1 tbsp smoked paprika
Method
Step 1: Set oven to 375°F and cook the quinoa according to the instructions given. After cooking, allow it to cool to room temperature.
Step 2:Â Mix together all of the ingredients in a bowl, except for the marinara, green onions and mozzarella. Use your hands so the meat is thoroughly mixed together.
Step 3:Â Spray the muffin pan with coconut oil and evenly divide the mixture among five mini-loaf muffin holders, as demonstrated. If you are using a regular muffin pan, evenly divide the mixture among 10 muffin holders.
Step 4: Spread marinara sauce on top. Add 2 tbsp if using five mini-loaves, or 1 tbsp for 10 muffins. Top with mozzarella cheese. Add ¼ cup for each of the five mini-loaves, or ℠cup for 10 muffins
Step 5: Bake for 20-22 minutes at 375°F. Top with chopped green onions if desired. Allow the mini meatloaves to cool before removing from the pan so that they don’t break apart.
– RELATED: Turkey, Oat and Cheese Muffins Recipe –
Key superfoods
Cumin helps you taste the goodness
As well as being flavorsome, cumin has also been used extensively in traditional medicine all over the world. Research in the BMC Complementary and Alternative Medicine found it’s an anti-parasitic and antimicrobial as well as a natural painkiller. That means cumin will help keep your food free from nasties while it’s being transported back and forth and also taking the edge off your postworkout stiffness.
Purple pain reducer
Purple onions get their color from plant chemicals called anthocyanins and are also loaded with quercetin. This acts as an antioxidant and anti-inflammatory agent, according to research in the European Journal of Immunology. This can help limit your risk for cancer and heart disease. Think of it as flavor with function.
Power of paprika
Adding spices like paprika could help you stick to your diet. Adding small amounts of herbs to low-calorie foods can help make healthy foods more appetizing and help you cut down on dietary fat, according to research at the Institute of Food Technologists. Add as much as you like to this dish.
