Step aside earnest biscuits and dry muesli! Here’s a little ‘mealspiration’ that’s simples to make, full of that all important lean protein and, packs a spicy little punch!

SPICY TURKEY OR TOFU MEATBALLS WITH CITRUS QUINOA

Ingredients (preferably organic)

500gm turkey or tofu mince

2 tsp each of chilli powder, ground cumin and ground coriander

1 tsp cinnamon

1 onion coarsely grated

zest of 1 orange, then peel and chop the segments into bitesize pieces

250gm quinoa

chicken stock cube

2 tbsp rapeseed oil

olive oil

lemon juice

bunch of fresh coriander

pinch of sea salt and pepper

Then what?

In a big bowl and with your hands, mix together the mince, spices, onion, orange zest and a little salt ‘n pepper. Roll the mixture into about 20 walnut-sized meatballs. The meatballs can sometimes be a little dry, so if you want to add an egg to the mixture, you can do.
Rinse the quinoa and cook according to the pack instructions, adding the chicken stock cube during the cooking process.
Heat the rapeseed oil in a frying pan, add the meatballs and fry on a medium heat, turning often, for about 10 mins or until browned all over and cooked through.
Fluff the cooked quinoa up with a fork, stir in the chopped orange, coriander and a little salt and pepper according to your taste (remember it was cooked with a stock cube, so it may not need any). Squeeze over the juice of a lemon and drizzle with some olive oil. Pile onto plates and serve with the meatballs on top. I serve it with steamed pak choy but most green veg will do. All spices and seasoning can be adjusted to suit your tastes, so knock yourself out with more chilli powder if you want a little more after-burn 😉

Turkey bird facts (irrelevant if you’re using tofu)… 

  • Turkey meat is a rich source of protein, iron, zinc, potassium, phosphorus, vitamin B6 and niacin.
  • The white meat is lower in kilojoules and has less fat than the dark meat.
  • Apparently regular turkey consumption can help lower cholesterol levels.
  • The meat is low-GI and can help keep insulin levels stable.
  • Turkey contains the amino acid tryptophan, which produces serotonin and plays an important role in strengthening the immune system, as well as helping you sleep.
  • It is also a source of selenium, which is essential for thyroid hormone metabolism.
  • It can also be high in sodium, so make sure you don’t add too much salt!
  • Overcook it and it’ll dry out, so attentive cooking is essential – unlike me, who tends to wander off and do a household chore whilst cooking :-0

So there you have it! No gwavy but cleaner than Tony Soprano’s conscience!

Badabing!

🙂

 

Recipe adapted from BBC Good Food