Sunday, May 05, 2013

My Carefully Organized Eating Regimen a.k.a. Healthy Eating Requires Planning and my Turkey-Beef Mini-Meatloaf Recipe

Sunday is food prep day for me and on the menu this week is grilled chicken breast, turkey-beef mini meatloaf, peaches and cream oat cups, banana protein bread and my traditional black beans and rice. These combined with a fridge/freezer well-stocked with frozen veggies, sweet potatoes, fresh salad veggies, hummus and fruit will get me through the week. And I've planned some fun foods too (one of the secrets to my healthy success): dark chocolate with candied orange peels, mini bottles of Merlot and Pinot Noir, and some raspberry merlot aged cheddar. This is the way to make healthy food fun and convenient and to make sure I eat while I bury myself in edits so I can get book 2 in the Love and Light series released before Memorial Day. (Please, please, gods of novels and editing, get me through this week and on to more fun things, like formatting.) Gack! Did I just write that??

 But I digress...

 My family likes to tease me about my "Carefully Organized Eating Regimen"--their words, not mine--which really is nothing more than planning ahead in order to turn healthy eating into convenience foods. I could buy those frozen so-called healthy meals, but I've had enough salt and whipped meat-products to last me a lifetime, thank you very much. I'm a comfort food gal (and come on, who isn't?), and I want food that is absolutely delicious that I can look forward to. Thus, Sunday is for food prep. And I like to pass on the good stuff, so here's the recipe for my healthy mini-meatloaf:

Turkey-Beef Mini Meatloaf
 Makes 12 servings

 16 oz. Extra Lean Ground beef (96/4)
20 oz. Ground turkey breast (99% fat free)
3/4 cup chopped onion
3 egg whites or 9 tbl. liquid egg whites
1 tbl. Mrs. Dash Salt-free Steak Seasoning
2 tsp. Worcestershire sauce
1/2 c. ketchup (optional as its rather high in sugar, but my family notices when I don't add this. You can substitute plain tomato sauce or salsa)
1 cup fresh parsley
1/4 c. oat bran

Nutritional Facts: 1 serving = 1 muffin, 128 Calories, 2.1 g Fat, 245 mg Sodium, 9.4 g Carbs, .5 g Fiber, 21.6 g Protein

 Preheat oven to 350 degrees Fahrenheit. Combine all ingredients. It works best if you use your bare, carefully washed hands. ;-) Then, divide the mixture into a 12-cup muffin tin. Bake for 1 hour or until meat is cooked all the way through and tops of meat muffins are browned.

 I rarely add salt during the cooking process, preferring to add to taste at the table.  <----Good tip for reducing your salt intake. Believe it or not, you don't taste the salt as well when its cooked into the food, but you get that salty goodness you're looking for when you add it afterwards with much less.
                                                                                                                                     
Enjoy!  And if you try my recipe, please post a comment on how it turned out and if you made any changes to the recipe, what did you do?

What are your menu plans for the week?  Are you prepared for a healthy eating week?  For more healthy eating recipes and healthy living ideas, you can follow my Pinterest boards Perfectly Balanced Quick Meals, Breakfast, Healthy Lifestyle and Side Dishes.  I'm always updating so keep a lookout for new stuff.

Namaste, dear friends

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