Quick & Healthy… Muffin Tin Meatloaf!

Yummy dinner from Fitness Magazine!

I was traveling home from a wonderful New Years Trip visiting friends. I had picked up one of my favorite magazines Fitness to read on the plane back home. (After weekend trips I usually plan my food for the week on Sunday or Monday on my trip home. It is a great way to pass travel time in the car, train or plane.)

In Fitness’ Super Shape-Up-in-2012 Issue, and they have a section called YOU CAN DO IT! featuring Fat Fighting Foods Meal Plan. It was a wonderful article full 300 calorie breakfast, 400 calorie lunch and 500 calorie dinner.

Many people make the mistake of not knowing there is a major difference between ground turkey meat (right) and ground turkey breast (left). Regular ground turkey (labeled 93 percent lean) is a combination of white and dark meat and is fairly high in calories and fat, but it’s still leaner than ground red meat. Ground turkey breast is the lowest in fat, but it can dry out.

As you know winter has finally arrived after such a warm December, so I was looking for some comfort food. Their Mini Turkey Meatloaf caught my eye. I tend to never follow the recipe exactly, I love to change it up, based on what I have at home and my mood. This is a great recipe because it takes about 30 minutes total to make the meal. Also the muffin tin provides built in portions control. One downside as my mother pointed out to me while we were talking over the phone, having dry meatloaf, which is not appetizing! My solution to this was to use a mixture of 1/2 white ground turkey and 1/2 ground dark meat turkey. The meatloaf turned out perfect, moist in the middle and slightly crunch on the edges, thanks to the muffin tin. Since the recipe makes 12 meatloaf muffins, I plan to freeze half to use for a quick diner or lunch.  Here is my inspiration…

Muffin Tin Meatloaf with Roasted Asparagus and Shallots.

Ingredient List: 1 lb Ground Turkey Breast, 1lb Dark Meat Turkey, 1/2 medium Yellow Onion, 1-2 Cloves of Garlic, 1-2 Peppers (any color), 1 egg, 1/4 cup skim milk, 1/4 cup whole wheat bread crumbs, 1 Tbsp dijon mustard, 1Tbps Worcestershire suave, 1 Tbsp Italian seasoning, Asparagus and 1 medium shallot, olive oil

Servings: Meatloaf: 12 servings  & Asparagus: 4-6 depending on size of stalks.

Step 1: Chop onions, peppers and garlic. Saute in a frying pan coated in olive oil. Cook for about 2-3 minutes, until onion starts to become translucent. Once cooked place in a large mixing bowl. 

Step 2: In the large mixing bowl of peppers, onions and garlic add 1 lb ground white turkey meat and 1 lb dark turkey meat. Mix until combined. 

Step 3:  To the onion and turkey mixture add the beaten egg, skim milk, bread crumbs, Dijon mustard, Worcestershire sauce and Italian seasoning. Mix until combined evenly. You may need to add some extra bread crumbs if mixture is too moist.

Step 4: Place the mixture in a muffin tin pan that has been coated with cooking spray. Place in preheated oven 400 for 15 minutes until cooked through. 

Step 5: Prepare asparagus by rinsing the spears and breaking off the tough ends. Then chop the shallots into rings. Place the shallots and asparagus on a cookie sheet. Drizzle with olive oil, and also place in the oven at 400 for 15 minutes. 

Step 6:  Let cool for about 5 minutes and then serve.

Nutrition Facts:

Serving size: 1 Meatloaf Muffin, Calories 135, Fat 5g, Sat.fat 2g, Sodium 404 mg, Carbohydrates 5g, Protein 14 g.

Serving Size: 6 large asparagus spears, Calories 95, Fat 7g, Sat.fat 1g, Sodium 4 mg, Carbohydrates 7.5g, fiber 3g, Protein 3 g.

My dinner 1/2/2012, great start to 2012!

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One Response to Quick & Healthy… Muffin Tin Meatloaf!

  1. Howard says:

    What a great idea. Combines portion control and meal planning. I used to make a turkey meatloaf based on Ina Garten’s recipe (“Barefoot Contessa”) on the Food Network. Even after “halving” the quantity of her ingredients, it still made too much for my ‘post FPG Wellness’ lifestyle. I’m going to re-work the recipe with your’s as a guide and see how it comes out. BTW, you can grind your own mixture of ‘dark’ and ‘light’ with a food processer or, better, with one of those old technology hand grinders you may remenber from your childhood (yes, they still make them) or, alternatively, a grinder attachment to a stand mixer. An advantage of a grinder is that it allows you to vary the courseness of the grind.

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