Read The Muffin Tin Cookbook Online
Authors: Brette Sember
The Muffin Tin Cookbook (14 page)
1. Preheat oven to 400°F, and prepare 12 regular muffin cups by spraying with cooking spray.
2. Mix all ingredients except items reserved for topping.
3. Divide among muffin cups.
4. To make topping, mix yogurt, oregano, pepper, and feta, and spread on the top of the cups.
5. Bake for about 15 minutes, until cooked through. Refer to the “Meat Temperature Chart” in the Introduction for doneness.
Enjoy these as is, or break them apart and eat in a pita with Greek salad.
| CALORIES | 171 calories |
| FAT | 8.9 grams |
| PROTEIN | 14.7 grams |
| SODIUM | 257 mg |
| CARBOHYDRATES | 5.2 grams |
| SUGARS | 1.7 grams |
| FIBER | 0.4 gram |
Makes 8
1 cup plus 2 tablespoons cornmeal
¼ cup plus 1 tablespoon flour
⅛ teaspoon salt
¼ cup vegetable oil
½ cup skim milk
Pinch of pepper
Pinch of dry mustard
¼ teaspoon baking powder
1 tablespoon sugar
3 hot dogs, roughly chopped
1 tablespoon ketchup
1 tablespoon yellow mustard
1 teaspoon Worcestershire sauce
½ teaspoon brown sugar
Regular
1. Preheat oven to 400°F and prepare 8 regular muffin cups by spraying with cooking spray.
2. Mix cornmeal, flour, salt, vegetable oil, milk, pepper, dry mustard, baking powder, and sugar together in a bowl.
3. Divide among muffin cups and press into the bottom and up the sides of the cups.
4. Bake 10−13 minutes until crust is set (bake longer if you want your crust to be super crunchy or a bit less if you would like it a tad softer).
5. Mix hot dogs, ketchup, mustard, Worcestershire, and brown sugar in a bowl, then divide among cups.
6. Bake for 10 minutes until hot dogs are hot.
This is a kid favorite and actually easier to eat than a traditional corn dog on a stick.
| CALORIES | 212 calories |
| FAT | 12.2 grams |
| PROTEIN | 4.4 grams |
| SODIUM | 288 mg |
| CARBOHYDRATES | 20.7 grams |
| SUGARS | 3.5 grams |
| FIBER | 1.4 grams |
Makes 4
4 cube steaks
8 white or baby bella mushrooms
6 baby carrots
¼ of a red bell pepper
3 ounces zucchini (about ½ of a small one)
½ cup seasoned bread crumbs
Salt and pepper
1 small shallot
1 clove garlic
8 cherry tomatoes
Jumbo
1. Preheat oven to 400°F and prepare 4 jumbo muffin cups by spraying with cooking spray.
2. Place 1 cube steak in each cup, pushing it down in the center to fill the cup (the edges will stick up). Season with salt and pepper.
3. Place all other ingredients in a food processor and chop finely.
4. Divide stuffing among cups, then bake for 20 minutes, until beef is completely cooked. Refer to the “Meat Temperature Chart” in the Introduction for doneness.
The cube steak itself forms the cup in this dish. You could also add some hash browns to the vegetable mix. This is delicious by itself but could also be served with beef gravy.
| CALORIES | 284 calories |
| FAT | 4.4 grams |
| PROTEIN | 45.1 grams |
| SODIUM | 355 mg |
| CARBOHYDRATES | 15.9 grams |
| SUGARS | 4.1 grams |
| FIBER | 2.4 grams |
Makes 6
1 refrigerated unbaked pie crust
1 tablespoon chopped onion
10 ounces ground beef
2 tablespoons ketchup
1 tablespoon yellow mustard
1 tablespoon relish
2 tablespoons seasoned bread crumbs
Salt and pepper to taste
¼ cup shredded cheddar cheese
1½ slices American cheese
Ketchup, mustard, and relish, for serving
Regular
1. Preheat oven to 400°F and prepare 6 regular muffin cups.
2. Prepare pie crust according to instructions in “Using Pie Crust” in Introduction.
3. Mix all ingredients except American cheese in a bowl until combined, then divide among cups.
4. Break the American cheese into squares by folding the full piece in half then in half again to make 4 squares, then folding the ½ piece in half once to make 2 squares, for a total of 6 squares. Place 1 square on top of each burger.
5. Bake for 20 minutes, until beef is cooked through. Refer to the “Meat Temperature Chart” in the Introduction for doneness.
Serve with additional ketchup, mustard, and relish. Sweet potato fries are a great accompaniment, as is a milkshake or smoothie if you’re looking for a treat.
| CALORIES | 274 calories |
| FAT | 13.7 grams |
| PROTEIN | 17.1 grams |
| SODIUM | 493 mg |
| CARBOHYDRATES | 20.5 grams |
| SUGARS | 1.8 grams |
| FIBER | 0.3 gram |
Chicken and Turkey
Looking for some new and different ways to make chicken and turkey? This chapter shows you how muffin tins can make cooking poultry new and fresh. Whether you’re looking for something quick and simple, or a dish that’s more complex, you’ll find them all in this chapter. These individually sized dishes are pretty and fun to serve.
Makes 4
1 yam or sweet potato, peeled and sliced into ¼" coins
1 tablespoon honey
1 tablespoon olive oil
Salt and pepper, to taste
2 boneless skinless chicken breasts
2 egg whites
2 tablespoons Dijon mustard
2 tablespoons water
½ cup cornmeal
½ teaspoon dried rosemary
Regular
1. Preheat oven to 350°F.
2. Place 4 muffin liners in a regular muffin tin.
3. Place 1 yam coin at the bottom of each.
4. Mix honey and olive oil and brush each coin with the mixture.
5. Season with salt and pepper.
6. Cut the chicken breasts into 4 pieces of equal size, about the width of a muffin cup.
7. Mix egg white, mustard, and water in a small bowl.
8. On a small plate, mix cornmeal, rosemary, and salt and pepper.
9. Dip each piece of chicken in the egg mixture, then dredge it in the cornmeal mixture.
10. Place one piece of chicken on top of each yam coin.
11. Spray the chicken with cooking spray.
12. Bake for 13 minutes, then using tongs, flip each piece of chicken over, and spray the top with cooking spray.
13. Return to the oven and bake for another 13 minutes, then broil for 3 minutes. Refer to the “Meat Temperature Chart” in the Introduction for doneness.
The crunchy chicken provides a nice contrast to the soft yam in this dish. Enjoy with Lucky Bamboo Asparagus (see
Chapter 7
).
| CALORIES | 201 calories |
| FAT | 4.8 grams |
| PROTEIN | 15.9 grams |
| SODIUM | 174 mg |
| CARBOHYDRATES | 23.1 grams |
| SUGARS | 5.6 grams |
| FIBER | 2.4 grams |
Makes 6
2 cups cooked spaghetti
1 tablespoon olive oil
Salt and pepper
½ small onion, chopped
1 tablespoon butter
5 button mushrooms, thinly sliced
2 tablespoons Wondra flour
½ cup chicken broth
½ cup skim milk
Pinch nutmeg
1 tablespoon lemon juice
1 tablespoon chopped parsley
1 tablespoon sherry
18 thin turkey tenderloin slices (each about 4" long)
6 teaspoons grated Swiss cheese
6 teaspoons grated Parmesan cheese
Jumbo
1. Preheat oven to 400°F and prepare 6 cups in a jumbo muffin tin with foil or silicone liners.
2. Toss spaghetti with olive oil and salt and pepper and divide among cups, making nests in the cups.
3. Cook onion and butter over medium heat in a skillet, until onion is translucent.
4. Add in mushrooms, and cook until they cook down and are soft.
5. Stir in Wondra and cook 1 minute.
6. Add chicken broth and milk, cooking until thickened.
7. Add ½ teaspoon salt, nutmeg, lemon juice, parsley, and sherry and cook for another minute or two.
8. Place 1 tablespoon sauce over each pasta nest, then top with 3 turkey tenderloins.
9. Divide remaining sauce over the tops of the turkey, letting some run down under the turkey.
10. Sprinkle cheeses on top.
11. Bake about 20 minutes until turkey is cooked through. Refer to the “Meat Temperature Chart” in the Introduction for doneness.
An easy change to this recipe is to use refrigerated linguine cups instead of cooked pasta. If you do so, first plunge them into boiling water for about 3 minutes to get them partially cooked.
| CALORIES | 225 calories |
| FAT | 7.3 grams |
| PROTEIN | 18.3 grams |
| SODIUM | 132 mg |
| CARBOHYDRATES | 19 grams |
| SUGARS | 2 grams |
| FIBER | 1.3 grams |
Makes 6
3 boneless, skinless chicken breasts
2 tablespoons tamari sauce (or soy sauce)
2 tablespoons lime juice
½ cup apricot preserves
Pepper to taste
½ teaspoon dried cilantro, or 1 teaspoon fresh, chopped, plus additional for garnish
Jumbo
1. Preheat oven to 350°F.
2. Spray a 6-cup jumbo muffin tin (or line with silicone or foil cups).
3. Cut the chicken breasts in half, holding your knife parallel to the cutting board so they are the same length, but half the thickness.
4. Place the chicken and remaining ingredients in a zip-top bag, and marinate in the refrigerator for 20 minutes to 2 hours.
5. Place one piece of marinated chicken in each cup, forming a “U” so it fits inside the cup.
6. Garnish with cilantro.
7. Bake for 30 minutes. Refer to the “Meat Temperature Chart” in the Introduction for doneness.
Apricot and lime might not be flavors you’ve tried together before, but they work extremely well together, giving a balance of sweet and sour.
| CALORIES | 129 calories |
| FAT | 0.8 gram |
| PROTEIN | 12.9 grams |
| SODIUM | 345 mg |
| CARBOHYDRATES | 17.9 grams |
| SUGARS | 11.8 grams |
| FIBER | 0.2 gram |
Makes 6
1 pound lean ground chicken
1 clove garlic, chopped
Salt and pepper, to taste
1 egg
½ teaspoon dried bouquet garni herb mix (substitute a mix of dried thyme, rosemary, and parsley, if you can’t find this)
¾ of a 10-ounce box of frozen chopped spinach, defrosted and squeezed dry
¼ cup seasoned bread crumbs
¼ cup shredded fontina cheese, plus an additional ¼ cup for topping, if desired
3 baby bella or white mushrooms, chopped
⅛ teaspoon onion powder
¼ cup tomato sauce
3 cherry tomatoes, halved, if desired for topping
Jumbo
1. Preheat oven to 350°F.
2. Prepare a regular 6-cup muffin tin by spraying or lining with foil or silicone liners.
3. Mix all ingredients except cherry tomatoes in a bowl.
4. Divide among muffin cups.
5. Top with cheese and/or half a cherry tomato on each.
6. Bake for 20 minutes. Refer to the “Meat Temperature Chart” in the Introduction for doneness.
These yummy Italian chicken meatloaves are light and flavorful. Enjoy with rice sprinkled with Parmesan.
| CALORIES | 209 calories |
| FAT | 10 grams |
| PROTEIN | 22.4 grams |
| SODIUM | 384 mg |
| CARBOHYDRATES | 6.6 grams |
| SUGARS | 1.4 grams |
| FIBER | 1.9 grams |
Makes 6
12 turkey cutlets
¼ cup teriyaki sauce
6 round Asian rice paper wraps
3 cups chopped Napa cabbage
2 teaspoons sesame oil
Salt and pepper
Jumbo
1. In a nonmetal bowl, mix the turkey and teriyaki and allow to marinate for at least ½ hour (and up to 2 hours) in the refrigerator.
2. Preheat oven to 400°F and prepare 6 jumbo muffin cups with silicone liners.
3. Soak rice paper wraps in warm water until pliable.
4. Place 1 rice paper wrap in each cup, pressing down to conform to the shape of the cup.
5. Mix cabbage, sesame oil, and salt and pepper and divide among cups.
6. Place 2 turkey cutlets in each cup, folding the turkey in half to make it fit. Place marinade on top.
7. Bake for 13−18 minutes, depending on the thickness of the turkey. Refer to the “Meat Temperature Chart” in the Introduction for doneness.
The rice paper wrappers are a light and fun alternative to heavier crusts and get nice and crunchy around the edges.
| CALORIES | 188 calories |
| FAT | 2.1 grams |
| PROTEIN | 30.1 grams |
| SODIUM | 592 mg |
| CARBOHYDRATES | 12 grams |
| SUGARS | 3.1 grams |
| FIBER | 1.2 grams |