Cooking with Quinoa: Turkey Meatloaf Recipe & More!

Steve and Bonnie PfiesterMy husband, Steve, LOVES him some meatloaf! It’s his favorite dish I make. And, for people who really don’t like the texture of meat, it’s a great way to get more protein in your diet when you are sick of chewing on chunks of meat. Even people who enjoy meat get sick of eating chicken sometimes you feel like if you have one more piece of dang chicken, you’ll SCREAM. That’s when it’s time to get your baking dishes out!

I would post more recipes, but the truth is, I rarely follow them. I make stuff up as I go. Monday I made Turkey & Quinoa meatballs and shirataki noodles with a sweet basal and spinach sauce. I have no idea what I put in it because I just added a dash of this, a dash of that and just played around until I liked what I tasted.

However, sometimes I like to follow recipes to get ideas. I rarely follow it to the T. Most of the time I double, triple or quadruple it (you would too if you were married to Steve Pfiester – that boy can EAT! haha). So, here’s the recipe I followed from Lazy LowCal Cookbook by Becky Clark to put Quinoa to the test. Result: SUCCESS!

I doubled this recipe, added a little more kick too it with the fresh jalapenos, and personalized the flavor with some of my favorite spices.

Turkey & Quinoa Meatloaf (from the Lazy LowCal Cookbook)

  • turkey & quinoa meatloaf1lbs Ground Turkey
  • 1/2 Cup Uncooked Quinoa
  • 1  Onion Diced
  • 7 oz Green Chiles
  • 2 Diced Jalapenos
  • 6 oz Can of Tomato Paste
  • 1 Tablespoon Minced Garlic
  • Seasonings (I used spices like Chili Pepper, Salt & Stevia to sweeten a little)

Cook your quinoa first, then add it to the rest of the ingredients. Mix it all together, put in your bakeware, and bake on 375 for 90 minutes. If you have your own favorite meatloaf recipe, use Quinoa instead of breadcrumbs. 🙂

LoseIt

loseit recipe builderPeople can normally handle looking up calories for whole foods, but it seems they “Lose It” when they start doing complicated recipes and casseroles. If you use a calorie management app (I like LoseIt) Managing calories from your favorite recipe is easier than you think. Simply add each ingredient (full amount for the whole recipe) into your lose recipe builder (located under More & Edit Foods & Exercises). The total calories will look huge – but remember, you have to set the number of servings for that meal.

So, divide the meatloaf into squares (or simply mark with a knife) when it cools and put the total number of squares in as number of servings to get the number of calories for each piece. It’s better to have smaller squares (and serve more than one piece), than to have large squares. This way you can have “snack-size” pieces that you can easily manage when you count calories. Also try using miniature cupcake pans instead of full baking dishes to make it even easier to serve and manage calories!

10 Servings: 153 calories, 1.4gm fat, 11.7gm carbs, 24.6gm protein, 2gm fiber.
8 Servings: 191 calories, 1.8gm fat, 14.6gm carbs, 30gm protein, 2.5gm fiber.

Turkey Meatloaf Wrap

Turkey Meatloaf WrapWhen I was a little girl, my mom made meatloaf sandwiches with leftover meatloaf. If you like that idea, then take it up a notch and try my healthier version.

  • 1 Healthy Grain Flat Out Wrap
  • Cold Meatloaf
  • Romaine lettuce
  • Tomato
  • Lite Mayo
  • Optional Burger style: Add onion, Mustard, Ketchup & pickles and heat the meatloaf

The lettuce adds a nice fresh crunch – and the whole thing stayed with me for several hours. Totally yummy!

Keenwaw

QuinoaI swear, everytime I go to say Quinoa I want to say Kuinoy. Keenwaw is how it is pronounced, and it’s a previously overlooked grain that is gaining popularity, and is a wonderful addition to a healthy meal plan. It was hard to find at the grocery store however. I searched several times before I finally found it. Mine is organic and it came in a bag and it looks like little round seeds. Some people have found it in the grain (rice) section, however, I found it by the flower, corn meal and stuff, in the Greenwise section at our Publix. If you can’t find it, find a grocery employee to help you locate it because I don’t think people really know where it is supposed to go yet. Also check the gluten-free section as a possibility.

Look at the Nutritional comparison between 1/1 cup of cooked quinoa (120 calories) and  1/2 cup of cooked instant long grain rice (180 calories).

quinoa rice2

In this particular brand of white rice, the protein appears to be the same, but if you are counting calories and compared 120 calories of quinoa to 120 calories of rice, the protein would be less for rice (approximately 2.7gms). Not only do you get to eat fewer calories, quinoa has all the essential amino acids, plus lysine which aids tissue repair (great for helping repair muscles). Quinoa is even more nutritious than brown rice, which is pretty darn nutritious.

Want to learn more about Quinoa vs Rice? Check out Brad Gouthro‘s video explanation. Good stuff from a fellow FitFluential Ambassador. 🙂

CLICK HERE for 20 Ways to Cook Quinoa from CookingLight.com

YUM!

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About Bonnie Pfiester

Fitness Columnist and Lifestyle Coach, Resident Trainer for Designer Whey, Fitness Advisor for FitStudio, powered by Sears, FitFluential Ambassador and Owner of Max Fitness Club, home of BCx Boot Camp in Vero Beach, Florida.

Posted on May 1, 2013, in Diet & Nutrition Tips, PFOODIE, Recipes & Brands and tagged , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. 4 Comments.

  1. Meatloaf is one of my favorite dishes, can’t wait for the chance to try out your healthier version, of course I’ll have to make a few changes of my own. Like I love fennel seed in my meatloaf, I run it through my electric coffee mill to chop it coarsely. The quinoa sounds like an interesting addition. I’ve seen and read about quinoa but have yet to try it, this sounds like a good place to start. Thanks for the recipe and great advice.

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