03-18-2015

Mini Enchilada {Turkey} Meatloaves

Some of the main struggles I see when counseling new athletes on creating better nutrition habits are…

“I don’t have time to cook.”

“I don’t like healthy food, it’s so bland.”

“I don’t know how to cook?!”

“I’m not sure where to start…”

Understood! Everyone has felt this way at some point. The only way to make a commitment to eating healthier is to learn some sort of cooking skills… it really doesn’t have to be hard.

When I search for new recipes (hello, Pinterest!) I have a few things in mind… Can it feed me for multiple meals by changing up the sides to keep it exciting? Does it reheat well? Do I have most of the ingredients? Is it quick?

Bingo! Is it quick?!

For most of you, it has to be quick AND simple too.

This recipe is one for the books. If you can’t make it soon, save it for later! If you use Pinterest for meal planning, follow my boards for more ideas. I’ve made pretty much everything I pin in the “Meal Planning” or “GF Meal Planning” folders.

FYI – I tried this recipe with ground chicken and ground turkey. Turkey is the winner with more flavor & sticking together better!

Mini Enchilada {Turkey} Meatloaves
Adapted from Ambitious Kitchen

Makes 12 muffins. Serves 6.

Ingredients

1/3 cup uncooked quinoa
2/3 cup water
4 cloves of garlic
1/2 cup finely chopped yellow onion
1 red or orange pepper, finely chopped
1/2 teaspoon olive oil
1 teaspoon cumin
1 teaspoon dried oregano
1 teaspoon chili powder
1/2 cup chopped cilantro
2/3 cup red enchilada sauce
freshly ground salt and black pepper, to taste
1 pound lean gound turkey breast
2 egg whites
1/3 cup 2% shredded colby jack or mexican cheese

Directions

1. Preheat oven to 350 degrees F.

2. Get the quinoa started: Rinse quinoa with cold water in mesh strainer (this will get rid of any bitter taste). In a small saucepan, bring water and quinoa to a boil. Cover, reduce heat to low and let simmer for 15 minutes or until quinoa has absorbed all of the liquid. Remove from heat and fluff quinoa with fork; set aside for about 5 minutes.

3. Spray a 12-cup muffin tin with cooking spray. Heat olive oil in a medium skillet over medium heat. Add garlic, onion, and bell pepper. Cook for a few minutes or until the onions have softened. Transfer to a large bowl to cool for a few minutes. Add the cooled quinoa too.

4. Add cumin, oregano, chili powder, cilantro, salt and pepper and half of enchilada sauce (1/3 cup). Next stir in ground turkey, egg whites and the cheese. Make sure all ingredients are well combined. Use a 1/4 cup measuring cup or an ice cream scoop to add meatloaf mixture evenly to muffin cups.

Enchilada Meatloaf-2

5. Bake for 18-20 minutes. Remove from oven and spoon remaining enchilada sauce (1/3 cup) over the tops of muffins. I used green sauce but you can use red too, whichever you prefer.

Enchilada Meatloaf -3

6. Place back in oven and bake for an additional 3-5 minutes. Let cool for a few minutes then serve with fresh vegetables & sweet potato tots for a full meal.

Enchilada Meatloaf Edited-6

Nutrition Facts (for 2 meatloaf muffins): 205 calories, 6.5g fat, 13g carbohydrate, 3g fiber, 26g protein

 
Mini Enchilada {Turkey} Meatloaves
 
Prep time
Cook time
Total time
 
Makes 12 muffins. Serves 6.
Author:
Recipe type: Entree
Serves: 6
Ingredients
  • ⅓ cup uncooked quinoa
  • ⅔ cup water
  • 4 cloves of garlic
  • ½ cup finely chopped yellow onion
  • 1 red or orange pepper, finely chopped
  • ½ teaspoon olive oil
  • 1 teaspoon cumin
  • 1 teaspoon dried oregano
  • 1 teaspoon chili powder
  • ½ cup chopped cilantro
  • ⅔ cup red enchilada sauce
  • freshly ground salt and black pepper, to taste
  • 1 pound lean gound turkey breast
  • 2 egg whites
  • ⅓ cup 2% shredded colby jack or mexican cheese
Instructions
  1. Preheat oven to 350 degrees F.
  2. Get the quinoa started: Rinse quinoa with cold water in mesh strainer (this will get rid of any bitter taste). In a small saucepan, bring water and quinoa to a boil. Cover, reduce heat to low and let simmer for 15 minutes or until quinoa has absorbed all of the liquid. Remove from heat and fluff quinoa with fork; set aside for about 5 minutes.
  3. Spray a 12-cup muffin tin with cooking spray. Heat olive oil in a medium skillet over medium heat. Add garlic, onion, and bell pepper. Cook for a few minutes or until the onions have softened. Transfer to a large bowl to cool for a few minutes. Add the cooled quinoa too.
  4. Add cumin, oregano, chili powder, cilantro, salt and pepper and half of enchilada sauce (1/3 cup). Next stir in ground turkey, egg whites and the cheese. Make sure all ingredients are well combined. Use a ¼ cup measuring cup or an ice cream scoop to add meatloaf mixture evenly to muffin cups.
  5. Bake for 18-20 minutes. Remove from oven and spoon remaining enchilada sauce (1/3 cup) over the tops of muffins. I used green sauce but you can use red too, whichever you prefer.
  6. Place back in oven and bake for an additional 3-5 minutes. Let cool for a few minutes then serve with fresh vegetables & sweet potato tots for a full meal.
Nutrition Information
Serving size: 2 Calories: 205 Fat: 6.5g Carbohydrates: 13g Fiber: 3g Protein: 26g

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03-18-2014

Starbucks Protein Box… Revamped

Many of you have probably tried the Starbuck’s protein box. It’s a quick option, great snack & perfect size. However, when you look closely – it’s really not providing the recommended amount of protein for a good meal or heavy snack. Research recommends 20g of quality protein consumed throughout the day for best absorption & recovery from workouts.

 

So…I created the Post-Workout Protein box!

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11-25-2013

How the Nutrition Pros Recover

To follow up the series on fueling your workout, here is a quick recap of pre-, during- and post-workout nutrition.

Pre-Exercise (Carbohydrate + Fluid)

3-5 days prior to a race/competition – increase carbohydrates

Hydrate 1 oz per lb body weight

Day of: high carb + moderate protein + 24 oz water ~2 hours prior to exercise

During-Exercise (Carbohydrate + Fluid + Elec)

1-2 hours: water + sports drink

<2-5 hours: sports drink + protein

32-40 ounces per hour (no more than 48oz)

Post-Exercise (Carbohydrate + Fluid + Protein)

Recover ASAP with protein + carbohydrate

Replace every pound lost with 16-24 ounces water

 

Here are some of your favorite nutrition and/or fitness bloggers & pros sharing their favorite post-workout eats! Follow the link to their blog or twitter to find out more!

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11-20-2013

Fueling Mini Series: Post-Workout

The post-workout meal or snack is essential to recovery! Even if it’s something small, something is better than nothing.

 Are you feeling tired, weak or unable to complete your workout? It’s highly likely that it’s a recovery problem. Without refilling the tank, you will have no gas left!

There are main components to recovery: carbohydrate, protein and fluid… with protein as the rockstar.

Read More

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