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Pineapple-Soy Glazed Beef Steaks


Sarah Krieger, RDN
Contract Registered Dietitian for the Florida Beef Council

MINI-MEATY MUFFINS: PERFECT FOR A QUICK MEAL OR PARTY

Sarah Krieger | January 29, 2018

This blog is sponsored by the Florida Beef Council. When the temperatures are chilly, warm yet quick meals are what I crave during the work week. Oh and on weekends too when I am in and out of the house. My intern, Shannon Parks and I created this very quick and very tasty version of the classic Mini Meatloaf Muffins to enjoy for a quick dinner along with your favorite roasted vegetables. Living with four other people and all of us like different foods, of course…..I was pleasantly surprised that we all agreed this is a great recipe-yes! I was thinking this would be great to serve a party---maybe Super Bowl party? Top with your favorite BBQ sauce or a balsamic glaze to make it extra fancy and full of flavor. Oh and if you make a few batches, they re-heat nicely in the oven for 10 minutes. Enjoying 2 muffins as part of a meal provides 3 ounces of lean protein, 40% Daily Value (DV) selenium, 36% DV zinc, 22% DV for B6, 12% DV iron and more! Small portions with a ton of nutrition.

What You'll Need:

  • 12- cup muffin pan
  • Cooking Spray
  • Mixing Bowl
  • Mixing Spoon or Spatula
  • Cutting Board
  • Knife

Ingredients

  • 1 lb. 90% lean ground bee
  • ¼ large zucchini, diced or shredded
  • 2 small shallots, minced
  • ½ tsp each of salt, pepper, and a salt-free garlic herb seasoning blend
  • ¼ c wheat germ
  • 1 egg 
  • 2 tbsp. ketchup
  • 4-5 dashes Worcestershire sauce

Instructions:

Pre-heat the oven to 350 degrees Fahrenheit. Mix all ingredients in a bowl until thoroughly combined. Transfer ingredients into a greased muffin pan, splitting evenly between 12 muffins. Bake for twenty minutes or until a thermometer inserted into the center of the muffin reads 160 degrees Fahrenheit. Let cool and enjoy tonight for dinner or this weekend.