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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