Our second episode is up and running!! Thank you so much to everyone that has watched and subscribed to our channel. We are so thankful for your support!!
Protein is so important to people that have had any kind of weight loss surgery, especially in the weight loss phase! Did you know that the leaner the protein, the higher the protein count? It's true! We found that 1 oz of chicken breast has more protein than 1 oz of chicken thigh! The same goes for 1 oz of lean (90/10) ground beef vs. a fatter version (80/20). You can look it up for yourself by checking an online food database like Spark People or My Fitness Pal.
One issue with getting enough protein in for some of us is that our families don't want to have to eat what we do sometimes. There are some foods that are just difficult to make in smaller portions, and families don't necessarily want a mouthful of protein powder (okay, who does, really?). Recipes that are naturally smaller portions but full of protein are just what the doctor ordered in this instance!
This week's recipe is so easy, and surprisingly quick, and extremely versatile! Omit the ketchup and steak sauce, add some tomato sauce and Parmesan cheese for Italian meatballs! Switch out ground pork or chicken for the beef, add some soy sauce, green onions, and a pinch of Chinese 5 spice seasoning for Asian-style!
Mini Meatloaf Bites
1 lb lean (90/10 or leaner) ground beef
1 egg
1 C Ketchup
2 T Steak Sauce
Preheat oven to 425 degrees.
In a small bowl combine ketchup and steak sauce. Set aside.
In a larger bowl, combine meat, egg, and 1/2 of the ketchup/steak sauce mixture. Mix with your hands gently until well combined.
Using a cookie scoop, scoop into mini muffin tin.
Add one or two teaspoons of glaze to top of each mini muffins.
Bake in preheated oven 15-20 minutes until done (155-160 degrees with a meat thermometer).
Allow to rest for 10-15 minutes.
ENJOY!!
BONUS RECIPE!!
Since filming this episode, we've made the transition to more all-natural home made things - including condiments! We've found this amazing ketchup recipe that you can use in place of the one above. For the glaze, add a tablespoon of Worcestershire sauce and a teaspoon of yellow or Dijon mustard in place of the steak sauce!
Natural Ketchup
8 oz tomato sauce
6 oz tomato paste
2 T Vinegar of choice (I love balsamic or white wine for this!!)
1/4 C stevia or other natural sweetener of choice (I prefer honey, but it has a LOT of calories!!)
1/4 tsp. paprika
salt and pepper to taste (start with a pinch! - tomatoes and vinegar are naturally salty foods!)
Combine everything in a bowl and store in the fridge for a couple of weeks (if it lasts that long!!)
*NOTE* I meant to have pictures up on the blog for these recipes, but it did not work out that way this week! I will be taking shots soon and promise to have them posted as soon as possible! Bear with us!
<3 Jen <3
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