Cheesy Chicken Quinoa Enchilada Meatloaf Muffins
Natalie Simpson
A healthy, lean, deliciously-moist meatloaf packed with quinoa, veggies and protein. This gluten-free meatloaf is full of Mexican flavour.
Poultry
Ingredients Method
⅓ cup uncooked quinoa ⅔ cup water 4 gloves of garlic
½ cup finely chopped yellow onion
1 red or orange pepper, finely chopped
½ tsp. olive oil 1 tsp. cumin 1 tsp. dried oregano ½ tsp. chilli powder
Few dashes of your favourite hot sauce
Few dashes of red pepper flakes, if desired
½ cup chopped cilantro ⅔ cup red enchilada sauce
Freshly ground salt and black pepper, to taste
500g ground chicken breast or extra lean ground turkey breast
2 egg whites
⅔ cup reduced fat shredded Colby jack or Mexican cheese
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Rinse quinoa with cold water in mesh strainer. 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 a fork; set aside to cool for about 5 minutes. While the quinoa cooks you can move onto the next step. Preheat oven to 180 degrees. Spray a 12-cup muffin tin generously 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 quinoa, cumin, oregano, chilli powder, hot sauce, red pepper flakes, cilantro, salt, pepper and half the enchilada sauce( reserve the rest for topping the muffins later). Next stir in ground chicken( or turkey), egg whites and ¼ cup of the cheese. You may need to use your hands to ensure all ingredients are well-combined. Use a ¼ cup measuring cup or an ice-cream scoop to add meatloaf mixture evenly into muffin cups. Bake for 18 to 20 minutes. Remove from oven and spoon remaining enchilada sauce and cheese over the tops of muffins. Place back in oven and bake for an additional 3 to 5 minutes or until cheese melts and muffins are cooked. Let cool for a few minutes before eating( serve with fresh vegetables for a full meal).
To make meatloaf less spicy and kid-friendly, omit red pepper flakes and hot sauce. Feel free to use 1 egg instead of 2 egg whites.
Moroccan Chicken with Couscous
Anna MacGregor
Ingredients Method
500g chicken breast, cut into cubes
1 red onion, diced 2 cloves garlic, finely chopped 1 ½ tbsp. Moroccan spice powder 1 can chopped tomatoes 1 cup chicken stock
1 broccoli head, cut into small florets
1 tbsp. olive oil 1 cup wholemeal couscous
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In a large pan add oil, chicken, onions and garlic. Gently cook until onions are soft and chicken is cooked through. Remove from pan. Add spice mix to pan and cook for a few minutes until nice and fragrant. Add stock, tomatoes and broccoli. Cook for 5 minutes. Return chicken and onion mix to pan and add couscous. Place a lid on pan and gentle cook for 3 minutes. You will notice that the couscous will absorb the liquid. You can add more water if you prefer a more fluid mix. Fluff up with a fork and you are done!
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