Cook This: Meatoaf Muffins- Gluten and dairy free goodness

By Dr. Samantha Brody, On February 14, 2012

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A patient recently told me she made up a recipe for “buffaluffins.” Buffalo meat muffins. Brilliant, I thought. And look what was sitting in my fridge- a pound of grass fed grass finished beef waiting to be made into burgers. Forget it! Muffins it is. The first round was good. Not great. I tweaked the recipe a bit to add more veggies and took out a few things I threw in there that didn’t work (flax seeds for one- not sure what I was thinking.) Bingo.

Note: this recipe includes cooked quinoa which I would recommend making the night before so it will be cool for mixing into the meatloaf. Here is a great link for instructions on cooking it. I take a simpler approach and just go 2:1 (ish) with water to quinoa but her instructions lead to a better result texturally.

Ingredients:

  • 1 lb grass fed/grass finished ground beef
  • 1-2 TBSP olive oil
  • 1 medium onion: minced
  • 2 medium or one large carrot: minced
  • 2-3 cups of chard cut into tiny strips- packed tightly into measuring cup
  • 1 cup cooked quinoa
  • 1 egg
  • 2 TBSP tomato paste
  • ¼ tsp salt
  • pepper grinder with whole pepper

Instructions

  1. If you haven’t cooked quinoa, do so now. See above.
  2. Preheat oven to 350 degrees.
  3. While quinoa is cooking heat 1 TBSP oil in sauté pan over medium heat. Once hot add minced onion. Sauté about 5 minutes or until onion is soft and starting to brown. Add carrots. Cook until just soft. Add chard and cook until soft. Please note at any time if you need a little more olive oil, feel free to add it.
  4. Remove from heat and put in large bowl to cool. When it’s slightly cool add quinoa, tomato paste, egg, salt and a few turns of pepper to the bowl. Mix well. I use my hands.
  5. Add meat. Mix.
  6. Add egg. Mix.
  7. Roll into balls and drop into muffin tin. This recipe made 8 muffins for me.
  8. Cook 15-20 min until cooked through.

You can serve with red sauce or ketchup. A good side dish with this is sautéed spinach or kale. And a salad. Of course.

Here’s a nutritional breakdown per muffin. Calories: 179, Carbs: 9g, Protein 13g, Fiber 2g, Fat 11g.

Enjoy!

-Dr Samantha

 

Comments:

  1. Jon Eisner
    02.14.12

    “Enjoy!”
    Oh, we will!!
    Thank you!
    - Husband and son

  2. Paula
    02.17.12

    I love me some meat muffins! My buffalufins were pretty good, and I can’t wait to try these! Looks double yum!

  3. Dr. Samantha Brody
    02.17.12

    @paula how did you make the buffalufins? Inquiring minds want to know!

  4. Sarah
    02.28.12

    YUM-O. Reminds me of Wedding Crashers….”MOM. The MEATLOAF. We want it NOW”……

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