If you’re a quinoa lover than you must try it in your meatloaf, de nuestros amigos en Whole Foods

Ingredientes

  • 1 cebolla, en cuartos
  • 4 garlic cloves
  • 1 zanahoria grande, en cuartos
  • 1 celery stalk, en cuartos
  • 2 1/2 tazas de espinacas tiernas
  • 1 huevo, lightly beaten, o 1 tablespoon chia seeds soaked in 1/4 taza de agua para 15 acta
  • 1 1/2 pound lean ground meat (turkey or chicken)
  • 1 1/4 taza de quinua, cooked then cooled
  • 3 tablespoons low-sodium soy sauce
  • 1/2 cucharadita de pimienta negro
  • 1/4 cup ketchup or barbecue sauce

Instrucciones

Preheat the oven to 425°F and line a small baking sheet with parchment paper.

Place onion and garlic in a food processor and pulse until finely chopped. Pasar a un sartén grande. Add carrot and celery to the food processor, and pulse until chopped. Agregue las espinacas y el pulso varias veces más. Añadir a la sartén. Place the skillet over medium heat and cook, stirring until vegetables release liquid. Continue cooking until liquid evaporates and vegetables begin to brown, acerca de 8 acta; add water a tablespoon at a time, if necessary, to keep vegetables from sticking. Transfer to a large bowl.

Add egg, carne molida, quinoa, soy sauce and black pepper to the bowl, and mix gently with your hands. Scrape mixture onto the baking sheet and form into a loaf approximately 4 pulgadas de ancho y 10 pulgadas de largo; wet your hands if the mixture is very sticky. Spread top of loaf with ketchup or barbecue sauce. Hornee hasta que estén cocidas y doradas, acerca de 40 acta. Cool 5 minutos antes de rebanar.

Información Nutricional

Por porción: 170 calorías (30 de la grasa), 3.5g grasa total, 0.5g de grasa saturada, 80mg de colesterol, 360mg de sodio, 13g de hidratos de carbono (2g de fibra dietética, 3g de azúcar), 21g de proteínas