My creativity in the kitchen went to another level when I discovered that I could use common kitchen utensils in different ways. Here’s a quick, delicious and heart healthy idea for your next meal prep session or for family dinner! If you’re looking for a way to better monitor your portions – you can’t go wrong ith ideas like this!
Ingredients for 5 servings:
1lb extra lean ground turkey
2 egg whites
1 cup cooked quinoa
1/2 cup steamed corn
1/3 cup chopped red onions
1 1/4 cup shredded reduced fat mozzarella
10 tbsp. low sodium marinara or tomato sauce
1/3 cup chopped jalapeno (optional)
1/2 cup chopped mushrooms (optional)
chopped green onions for topping
spray coconut oil
1 tbsp. garlic paste
1 tbsp. smoked paprika
1 tsp cumin
mini-loaf pan or regular muffin pan
**Remember to customize portions & ingredients to complement your diet and goals.**
1. Set oven to 375F.
2. Cook quinoa according to the instructions given. After cooking, allow the quinoa to cool to room
3. In a bowl, mix together all of the ingredients, except for marinara, green onions and mozzarella.
Use your hands to mix to ensure the meat is thoroughly mixed together.
4. Spray the muffin pan with coconut oil.
5. Evenly divide the mixture among 5 mini-loaf muffin holders, as demonstrated. If you are using a
regular muffin pan, evenly divide the mixture among 10 muffin holders.
6. Spread marinara sauce on top. Add 2 tbsp if using 5 mini-loaves, or 1 tbsp for 10 muffins.
7. Top with mozzarella cheese. Add 1/4 cup for each of the 5 mini-loaves, or 1/8 cup for 10 muffins.
8. Bake for 20-22 minutes at 375F. Top with chopped green onions if desired. Allow the minimeatloaves
to cool before removing from the pan so that they do not break apart.
Approximate macros for 1 of 5 muffins:
262 calories, 16g carbohydrates, 8g fat, 34g protein, 2g fiber, 3g sugar
About the Author
Kevin is a fitness enthusiast out of Dallas, TX. When he saw himself in his friend’s Facebook photo he knew it was time to make a change. He was overweight, felt sluggish and had steadily rising blood pressure. So, he did what many people try to do – he started exercising to try to “out train” a poor diet. He quickly learned through periods of weight cycling that if he was going to accomplish his fitness goals, it would have to be through a steady, healthy diet, complemented by hard work in the gym.
He started studying nutrition and got started cooking! In 2012 Kevin started a small blog to share his meals online in order to build a community around healthy food ideas.
The blog was called Fit Men Cook and it had a simple message and belief system – “Our bodies are built in the kitchen, Sculpted in the gym.”
Kevin firmly believes that healthier food options do not have to be boring. Ever. In fact, they are pretty tasty!
Fit (Wo)Men Cook is the “fit” story of all of us. It is taking your individual success stories and things (in nutrition & fitness) that have worked for you, and sharing those ideas with the masses so we can all grow, improve together. Just everyday people – no matter the fitness level or athletic ability – aiming to live the best life possible through fitness and healthy eating. Are you a Fit (Wo)Men Cook?
You can find Kevin and follow the Fit Men Cook movement online at: