Quinoa Turkey Meatloaf Cups
Calories 71 (17% from fat)
Fat 1.35 gram
Saturated Fat 0.2 gram
Trans Fat 0 gram
Chol. 19 mg.
Sodium 150 mg.
Carb. 7.6 gram
Fiber 1.3 gram
Sugar 3 gram
Sugar Alcohol 0 gram
Protein 7.2 gram
Ingredients
1/3 cup quinoa
2/3 cup water
1 tsp. olive oil
1 1/2 cups onion, chopped
1 medium (4 ounce) red bell pepper, chopped
1 pound zucchini, diced
2 tsp. garlic, minced
1 (20 ounce) package of 99% lean ground turkey
olive oil spray
2 slices double fiber whole wheat bread, chopped
1/2 a (6 ounce) can of no salt added tomato paste
1/2 cup ketchup
2 tsp. hot pepper sauce
2 Tbsp. Worchestershire sauce
1 whole large egg
3 large egg whites
1 1/2 tsp. No Salt Sodium Free Alternative
1 tsp. black pepper, ground
1 Tbsp. Dijon mustard
1. Bring the quinoa and water to a boil in a saucepan over high heat. Once boiling, reduce heat to simmer, cover and leave until quinoa is tender and the water absorbed. (About 15 to 20 minutes.) Remove from heat and set aside.
2. Warm a non-stick pan over medium heat. Once it's hot, add one teaspoon olive oil, the onions, bell pepper and zucchini. Cook and stir until the onion becomes translucent and soft, about 7-8 minutes. Add the garlic and cook for one additional minute, then remove from heat.
3. Preheat oven to 400 degrees Fahrenheit. Spray 24 small muffin cups with olive oil spray. (To make it more convenient at parties, you can also put cupcake liners in the muffin cups and skip the olive oil spray.)
4. In a large bowl, mix together the turkey, bread, quinoa and the vegetables you just cooked. In a separate bowl mix together the remaining 9 ingredients, tomato paste through Dijon mustard. Then combine the ingredients from both bowls.
5. Fill each muffin cup (or cupcake liner) with about 1/3 cup turkey meatloaf. Bake until the juices run clear, about 25-30 minutes. (The internal temperature of the meatloaf should be at least 160 degrees Fahrenheit.) Let stand for 3-5 minutes before serving.
6. For a little extra, put a dollup of fat free sour cream on the top of each one before serving.
Yield: 24 Servings (1 meatloaf cup per serving.)
