Just when you thought you were safe from more muffins, I stumbled upon a macro-friendly riff on the old comfort food classic, meatloaf and mashed potatoes. I think the reason the muffin tin appeals is that it is very easy and convenient to portion out 12 relatively exact portions.
These are very low in fat. If your macros for fat are higher than 60 grams per day, I would recommend switching out the 93% lean ground turkey breast over the extra lean that I used. Poor Shebnation has 48 teeny grams per day. Or, consequently you could add butter to your mashed potatoes to increase fats. If you need more carbohydrates, add more potatoes.
Macros for 3 Muffins:
12 C | 3 F | 27 P | 1 Fiber
Honestly, that’s really a snack. They are good cold too.
1 pound extra lean ground chicken or turkey breast
1 Tbsp dijon mustard
1 Tbsp tomato paste (20 ml)
1 Large egg
Half a medium onion, chopped (50 grams)
1/2 tsp baking soda
2 tsp dried thyme
1 tsp salt
1 tsp pepper
4 medium red potatoes peeled and diced (280 grams)
1/4 cup 2% Greek Yogurt, plain (40 ML)
1 Tbsp Fat free milk
2 Tbsp grated parmesan (20 grams)
- Preheat your oven to 425.
- Place the diced potatoes in a large pot of salted water and bring to a boil. Simmer until they are soft and drain. Add the yogurt, milk and parmesan cheese and mash until smooth. season with salt and pepper.
- In a large bowl, dump the chicken or turkey, mustard, tomato paste, onion, egg, thyme, salt and pepper. Mix to combine. I wear latex gloves cuz my hands are always tore up from crossfit. You could also use a spoon. When well combined, add the 1/2 tsp of baking soda and combine again.
- Spray a muffin tin with non stick oil. Divide the chicken or turkey mixture evenly into 12 and tamp down a bit with the back of a spoon. Do the same with the potatoes. Smooth down with the back of a spoon or your fingertips.
- Bake for 20-25 minutes. Your meat should be cooked through and the potatoes should have a nice crust. Let rest for five minutes then loosen the edges with a knife and pop them out. Mine stuck just a bit so if I make these again I will use silicon muffin liners.