The Muffin Tin Cookbook (16 page)
Read The Muffin Tin Cookbook Online
Authors: Brette Sember
Makes 18
½ pound lean ground turkey
¹⁄³ cup panko
½ cup prepared kimchi
1 egg
1 tablespoon tamari sauce
Mini
1. Preheat oven to 400°F and prepare 18 mini muffin cups by spraying with cooking spray.
2. Place all ingredients in a food processor, and process until it looks like meatloaf.
3. Divide among cups and bake for 10 minutes. Refer to the “Meat Temperature Chart” in the Introduction for doneness.
4. Serve with rice and stir-fried vegetables.
Kimchi is a Korean fermented cabbage dish. You can buy it premade and bottled in Asian markets or the Asian section of your grocery store.
| CALORIES | 29 calories |
| FAT | 0.5 gram |
| PROTEIN | 4.6 grams |
| SODIUM | 108 mg |
| CARBOHYDRATES | 0.6 gram |
| SUGARS | 0.1 gram |
| FIBER | 0.1 gram |
Makes 4
½ small onion, chopped
1 tablespoon olive oil
1 small garlic clove, chopped
1 teaspoon Wondra flour
½ of a 14.5-ounce can of diced tomatoes
1 boneless, skinless chicken breast, cut into ½−1" pieces
1½ cups egg noodles, cooked according to package instructions
²⁄³ cup light sour cream, plus more for topping
Salt and pepper to taste
1 teaspoon paprika, plus more for topping
Jumbo
1. Preheat oven to 400°F and prepare 4 jumbo muffin cups with silicone liners.
2. Cook onion in oil over medium heat in a skillet until translucent. Add garlic and cook for 1 minute.
3. Stir in Wondra and cook for 1 minute.
4. Add tomatoes and cook until thickened. Turn off heat.
5. Stir in chicken, noodles, sour cream, salt, pepper, and paprika and combine completely.
6. Divide among cups and top each with a dollop of sour cream and a sprinkle of paprika. Bake for about 20−24 minutes until chicken is cooked through. Refer to the “Meat Temperature Chart” in the Introduction for doneness.
This traditional Hungarian dish is more manageable in individual muffin cups. Use whole wheat egg noodles if you want to up your fiber intake.
| CALORIES | 218 calories |
| FAT | 8.6 grams |
| PROTEIN | 11.1 grams |
| SODIUM | 134 mg |
| CARBOHYDRATES | 23.1 grams |
| SUGARS | 0.7 gram |
| FIBER | 1.9 grams |
Makes 33
1 stalk celery, chopped finely
1 pound lean ground chicken
3 tablespoons melted unsalted butter
Salt and pepper to taste
¾ cup panko, plus additional for topping
1 egg
2 tablespoons blue cheese
2 tablespoons Frank’s Hot Sauce
About 6 ounces blue cheese dressing
Mini
1. Preheat oven to 400°F and prepare 33 mini muffin cups by spraying with cooking spray.
2. Mix all ingredients except blue cheese dressing in a bowl.
3. Divide among muffin tins, filling ¾ full.
4. Place about 1 teaspoon blue cheese dressing on top of each then sprinkle about ½ teaspoon panko on each. Spray tops with cooking spray.
5. Bake for 10 minutes until chicken is cooked through. Refer to the “Meat Temperature Chart” in the Introduction for doneness.
Panko is Japanese-style bread crumbs that cook up crisper than regular varieties. Look for it near bread crumbs or in the Asian section of your supermarket.
| CALORIES | 69 calories |
| FAT | 5.2 grams |
| PROTEIN | 3.7 grams |
| SODIUM | 88 mg |
| CARBOHYDRATES | 0.7 gram |
| SUGARS | 0.2 gram |
| FIBER | 0.1 gram |
Makes 8
1 tablespoon soy sauce
Pepper to taste
¼ cup prepared cranberry sauce
⅛ teaspoon onion powder
1 teaspoon Worcestershire sauce
8 turkey cutlets
1 tube refrigerated crescent roll dough (8 pieces)
Regular
1. Make marinade by mixing all ingredients except turkey and crescent roll dough in a bowl, until combined.
2. Place turkey in bowl and marinate for at least ½ hour and up to 2 hours in the refrigerator.
3. Preheat oven to 400°F and prepare 8 regular muffin cups.
4. Follow the instructions in “Crescent Roll Crusts” in the Introduction for crescent roll dough.
5. Place 1 turkey cutlet in each cup, tucking it around to fit.
6. Bake for 12−15 minutes, depending on the thickness of the turkey. Refer to the “Meat Temperature Chart” in the Introduction for doneness.
Enjoy this when you have a craving for Thanksgiving flavors without all the work of roasting a whole turkey. Serve with Brussels Sprouts Cups (see
Chapter 7
).
| CALORIES | 144 calories |
| FAT | 6.1 grams |
| PROTEIN | 9.1 grams |
| SODIUM | 367 mg |
| CARBOHYDRATES | 14.7 grams |
| SUGARS | 6.4 grams |
| FIBER | 0.1 gram |
Makes 6
1 tablespoon Dijon mustard
3 tablespoons buttermilk
Salt and pepper
2 boneless, skinless chicken breasts, cut into thirds the short way
1½ cups cooked couscous
1 cup chopped pecans
6 teaspoons crumbled blue cheese
Jumbo
1. Mix mustard, buttermilk, salt and pepper in a bowl and place chicken in, turning to coat. Marinate 20 minutes to 2 hours in the refrigerator.
2. Preheat oven to 350°F and prepare 6 jumbo muffin cups with foil or silicone liners.
3. Place ¼ cup couscous in the bottom of each cup, pressing gently into the bottom and seasoning with salt and pepper.
4. Spread pecans on a plate or on waxed paper on your work surface. Remove chicken from buttermilk mixture, reserving the marinade, and press chicken pieces into pecans, coating them.
5. Place chicken on top of couscous in the cups.
6. Drizzle marinade around the chicken, onto the couscous.
7. Crumble blue cheese on top of chicken.
8. Bake for 32−37 minutes, until chicken is done. Refer to the “Meat Temperature Chart” in the Introduction for doneness.
Nuts make the chicken very crunchy, while mustard gives it a nice tang. You can substitute almonds for pecans if you prefer in this recipe.
| CALORIES | 225 calories |
| FAT | 14 grams |
| PROTEIN | 12.2 grams |
| SODIUM | 101 mg |
| CARBOHYDRATES | 12.2 grams |
| SUGARS | 1.2 grams |
| FIBER | 2.4 grams |
Makes 9
3 boneless, skinless chicken breasts, cut into thirds
¾ cup light sour cream
1½ tablespoons lemon juice
1½ tablespoons capers
¾ teaspoon fresh chopped dill weed, plus sprigs for garnish
Salt and pepper
Regular
1. Preheat oven to 400°F and prepare 9 regular muffin cups with silicone or foil liners.