Salads, Soups or as a Main Dish - Turkey Quinoa Mash can do it all!

One of the best characteristics I look for in a 'good' recipe is versatility. The more ways you can eat a given food, the more use it will have for you and your family. I thought up the following recipe this past weekend and since then, we've used it in salad, soup, a strifry and as a side w/ roasted veggies. It also is a great post-workout meal because it's got good carbs and protein, but is low in fat. Another bonus? It's pre-portioned for you so there is no guess work on how much you should be eating.

Turkey Quinoa Mash

makes 12 muffin sized portions (approx 1/2 cup per serving)

Ingredients:
1 cup dry quinoa (will be approx 2 cups once cooked)
1 package of lean ground turkey - approx 1lb (I use the Kirkland brand from Costco for good cost savings)
1 medium onion diced very small
2 tbsp of tomato paste
1 cup of canned kidney beans, well rinsed
2 eggs
1 tbsp of extra virgin olive oil
2 tsp of garlic poweder
salt and pepper to taste* I tend to make this recipe more plain so it can be added to more different meals, but if you are partial to certain spices, load it up!! Cumin & chili powder are my fav spices to add to this kind of dish.

Directions:

1) Cook 1 cup quinoa in low sodium chicken broth (you can use water, but the chicken broth gives it great flavour)
2) While the quinoa is cooking, cook your package of turkey on med-high until no longer pink.
3) Remove turkey from pan and add oil to pan. Once hot, add onion and cook until browned.
4) Combine turkey and onion in a large bowl.
5) Preheat oven to 350 degrees.
6) In your magic bullet or using a hand emulsifier/blender combine garlic powder, kidney beans, eggs and tomato paste. Blend until smooth and creamy.
7) Combine cooked quinoa with turkey mixture and stir in the bean mixture.

8) Scoop approx 1/2 cup of the mixture into each muffin 'spot' in your tray. (If you use silicon baking trays - which I recommend - dont worry about greasing the tray, but if you are using a metal tray, make sure to lightly coat the tray w/ an oil mister)

9) Bake for approximately 30 minutes on the middle rack of your oven.

10) Once done, remove from oven and let cool. When cooled, pop out of the trays and serve.

Here's where the recipe gets great....you can use it on virtually anything! Here are just a few ideas:
1) Keep the Mash in muffin-shape and use it as a main dish alongside veggies.
2) Crumble 1-2 servings and add into the last stage of making a veggie stirfry.
3) Crumble over top of plain chicken broth or veggie soup for a low calorie and delicious soup option.
4) Crumble over top of a salad.
5) Freeze the individual little 'Mash's and when you need a quick meal, you can grab one out the freezer, defrost and you're all set!

** if you want the muffins to be more firm and hold their shape, then add approx 1/2 cup of additional egg whites to the mixture

Calories per serving: 145; fat: 4g; carbs 13g; fibre 2g; protein 13g