(Recipe) Turkey Meatloaf with Quinoa

“While no single food can supply all the essential life sustaining nutrients, quinoa comes as close as any other in the plant or animal kingdom.” WholeGrainCouncil.og

Quinoa [KEEN-wah] has become a popular pantry item over the last several years. The reason for all the hype is quinoa’s nutritional goodness. This gluten-free grain is a complete protein source, as it contains all eight essential amino acids. It’s high in dietary fiber, magnesium and iron. It’s also a good source of calcium. It’s useful for vegans and those who are lactose intolerant.

Quinoa has a slightly nutty taste. It’s great by itself as a main or side dish, added to salads, or even as a substitute for bread crumbs in the Turkey Meatloaf with Quinoa recipe (below). Try this healthier version of meatloaf and see what you think.

Quinoa cooks up fast and is easy to make. Just rinse 1 cup quinoa until the water runs clear. Drain and transfer to a medium-sized pot. Add 2 cups water and ½ teaspoon salt and bring to a boil. Cover, reduce heat to medium-low, and simmer until all the water is gone (about 15-20 minutes). Let cool for 5 minutes. Uncover, fluff with a fork, and enjoy!

Recipe: Turkey Meatloaf with Quinoa

Yield: 8 servings, 3 oz. portion

1 Tablespoon Olive oil
3 Egg whites, lightly beaten
¾ Cup diced onion
3 Tablespoon ketchup
2 Pounds lean ground turkey
2 Tablespoon parmesan cheese
¾ Cup cooked quinoa
½ Teaspoon dried basil
½ Cup skim milk
¼ Teaspoon dried thyme
1 Tablespoon minced garlic
¼ Teaspoon black pepper

Directions:

Heat oil and sauté onions until softened. Stir together all ingredients until well mixed and blended. Form mixture into loaf pan and bake at 350°F until internal temperature reaches 165°F.

(Note: Allow to stand 10 minutes before slicing)

Nutritional Information:
(Per serving)

Calories – 148
Carbohydrates – 10 gm
Protein – 20 gm
Cholesterol – 70 mg
Fiber – 1 gm
Total fat – 3 gm
Saturated fat – 1 gm
Sodium – 195 mg

Meet the Author

Cindy Jones is the Manager of Food, Nutrition, Environmental Services and Diabetes Education at Aurora Medical Center in Manitowoc County, Wisconsin.

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The information presented in this site is intended for general information and educational purposes. It is not intended to replace the advice of your own physician. Contact your physician if you believe you have a health problem.

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