Author:
Kevin Curry
Turkey Meatloaf with Spinach and Couscous
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Everyone loves a good homemade meatloaf recipe. While it is usually made with ground beef, you can easily substitute it with ground turkey and make a less fat ground turkey meatloaf. With the addition of spinach and couscous, you can make a healthy and nutritious lunch for the whole family to enjoy or even use it as meal prep for the whole week. If you are ready to do some cooking, roll up those sleeves and let’s begin.
To begin, preheat your oven to 405 degrees Fahrenheit. Put the ground turkey in a bowl and season with parsley, basil, garlic, onion, coriander, pepper, and sea salt. Add in the diced red onions and bell peppers, and mix well.
Next, spray the muffin tray with coconut oil, and put the mix of ground turkey that you made inside the muffin tray holders. Depending on the size of your muffin tray and the serving size you desire, you may need to use two muffin holders per each serving. Put about a tablespoon of marinara sauce on every serving.
Put the ground turkey in the oven and bake for 8-10 minutes, or 10-12 minutes if you are using ground turkey that is less lean. While the ground turkey is baking, place a pot with low sodium chicken or vegetable broth and water on the stove and bring it to a boil.
Add the couscous to the pot and cook according to the package instructions. You can add cilantro or onions to the couscous for additional flavor. Once the couscous is cooked, set it aside to cool. If you are using the olive tapenade, add 1 tbsp. of it to the couscous and mix well.
Once the ground turkey is finished cooking, remove it from the oven and let it cool for a few minutes. Serve the ground turkey meatloaf and couscous in bowls, and top with pineapple and papaya slices if desired. Enjoy!
Turkey Meatloaf with Spinach and Couscous
Ingredients
Substitution
Note
- 5 oz. extra lean ground turkey
- ¾ cup diced red onions & bell peppers
- ⅓ cup low sodium marinara sauce
- 1 cup raw spinach
- Seasonings: parsley, basil, garlic, onion, dash of coriander, pepper, sea salt (pinch)
- Suggested carbs: ½ cup whole wheat rainbow pearl couscous (measured dry, uncooked)
- 1 tbsps. olive tapenade (optional for couscous)
- Fruit (optional): pineapple and papaya slices
- Utensils: muffin pan
Steps
Step 1
Set oven to 405F.
Step 2
Season ground turkey with your choice of seasonings. Add in your choice of diced veggies.
Step 3
Lightly spray your muffin pan with coconut oil. Place the ground turkey inside of the muffin holders. Depending on how big your muffin pan is and your singular serving, you may have to use 2 muffin holders for each serving.
Step 4
Top each serving with 1 tbsp. marinara sauce.
Step 5
Bake in the oven for about 8-10 minutes. If you use less lean ground turkey, you can consider increasing the cooking time to 10-12 minutes.
Step 6
Boil couscous using water and low sodium chicken or vegetable broth. Add cilantro or onions while cooking for added flavor. Set aside and allow to cool. Add 1 tbsps. olive tapenade to couscous if desired.
Approx macros (without fruit and optional ingredients)
Turkey Meatloaf with Spinach and Couscous
Kevin Curry
- 5 oz. extra lean ground turkey
- ¾ cup diced red onions & bell peppers
- ⅓ cup low sodium marinara sauce
- 1 cup raw spinach
- Seasonings: parsley, basil, garlic, onion, dash of coriander, pepper, sea salt (pinch)
- Suggested carbs: ½ cup whole wheat rainbow pearl couscous (measured dry, uncooked)
- 1 tbsps. olive tapenade (optional for couscous)
- Fruit (optional): pineapple and papaya slices
- Utensils: muffin pan
-
Set oven to 405F.
-
Season ground turkey with your choice of seasonings. Add in your choice of diced veggies.
-
Lightly spray your muffin pan with coconut oil. Place the ground turkey inside of the muffin holders. Depending on how big your muffin pan is and your singular serving, you may have to use 2 muffin holders for each serving.
-
Top each serving with 1 tbsp. marinara sauce.
-
Bake in the oven for about 8-10 minutes. If you use less lean ground turkey, you can consider increasing the cooking time to 10-12 minutes.
-
Boil couscous using water and low sodium chicken or vegetable broth. Add cilantro or onions while cooking for added flavor. Set aside and allow to cool. Add 1 tbsps. olive tapenade to couscous if desired.
Nutrition per serving
ABOUT THE AUTHOR
Hey, I'm Kevin
My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.
By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!