Marvellous Meat Muscle Muffins
by Susan Arruda
1-½ Lbs extra lean ground beef
2-3 stalks chopped green onions
¾ whole wheat bread crumbs (Scrutinize labels when buying bread crumbs and steer clear of those with added oils and sugars OR purchase dried whole wheat bagels and grind it yourself.)
1 cup milk (skim, 2% or evaporated)
½ cup Greek yogurt
¼ cup soy sauce
¼ cup tomato paste
½ tsp. garlic powder (or use 1-2 fresh minced garlic cloves)
1 tsp. onion powder
½ tsp. paprika
½ tsp. ground ginger spice (or freshly grated ginger)
1 tsp. ground black pepper (or to taste)
¼ -½ tsp. sea salt (or to taste)
2 tsp. dried mustard (or regular mustard)
2 tbsp. ground flax seeds
1 tbsp. dried parsley or ¼ chopped fresh parsley
If spice is desired, add some chili flakes to taste
Pre-heat oven to 350oF.
Beat eggs together in a large bowl.
Add remaining ingredients except the ground beef and mix together well using a mixer.
Add the ground beef to the mixture and combine together well using a large wooden spoon.
Separate mixture evenly into a muffin tin lined with muffin liners.
Bake at 350oF for approx. 15 minutes or until cooked.
These unique muffins are a versatile protein source that can be added to a meal or enjoyed alone as a quick and delicious source of protein, for a snack anytime, and especially great following your weight training session (within 30 mins.) to capitalize on protein nutrient timing.