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Muscle Meat Recipe: Food for Fitness

Two weeks ago, Steve was playing around with his LoseIt app to figure out what ingredients he’d need to make the ultimate nutritious meatloaf that was not only high in protein, but had a healthy dose of carbs and some healthy fat too. After he did the math, he gave me the list of ingredients he wanted is muscle meat dish to have, and said “make this taste good” with a smile on his face. 🙂

Here was the list of main ingredients:muscle meatloaf

• 5 lbs Ground Turkey
• 4 Cups Cooked Quinoa
• 3 Avocados
• 1 Cup Egg Beaters

Steve was on a quest for one dish that had it all, so he could get the protein he needed for muscle repair, but still have a nice amount of energy, which would come from the fat and carbs. I have to admit, I wasn’t totally sure about the avocado, but I was willing to try – and I have to admit, this might be the best meatloaf concoction we’ve made yet! Here is what I came up with.

Muscle Meat

5 lbs Ground TurkeySpicy Muscle Meat Recipe
4 Cups Cooked Quinoa
3 Avocados
1 Cup Egg Beaters
3 T Apple Cidar Vinegar
1 Large Onion
1 Large Bell Pepper
1 Small Can of Green Chilies
2 Diced Jalapeños
2 tsp Red Pepper Flakes
2 T Cumin
2 tsp Salt
2 tsp Fresh Minced Garlic or Garlic Paste
1/2 Can Rotel Lime & Cilantro Diced Tomatoes
1/2 Cup Ketchup
3 Tablespoons Stevia or Sugar Twin Brown Sugar Replacement

Mix all the ingredients together and put in 2 large baking dishes. Cook on 350-375 for 1 hour. Top with a touch of your favorite ketchup, BBQ sauce or a yummy hot sauce for an added KICK! I topped mine with this sweet and hot curry Brown Sauce (below), from a recipe my BFF gave me. Thanks Kristie!! It was DELIIIIISH!!

Servings: Makes 16 servings (8 pieces per dish).
50/30/20: This dish is approximately 50% protein, 30% carbs and 20% fat.
288 Calories Per Serving: 40gms Protein, 20gms Carbs, 6gms Fat

Trevor’s Insanity Hot Sauce Recipe (Brown Sauce)

Trevor's Insanity Hot SauceIngredients:
12 fresh habanero peppers — roughly chopped (unless you want to die. I used 4 habaneros! ha)
1 ripe mango — peel, pit, mash
1 cup yellow prepared mustard
1/4 cup brown sugar — packed (I used Sugar Twin Brown Sugar)
1/4 cup rice vinegar
1 tablespoon prepared curry powder
1 tablespoon ground cumin
1 tablespoon chili powder
salt and freshly cracked black pepper — to taste

I blended it in my blender and it made a great thick sauce that was the PERFECT topping for this dish!

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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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