The Muffin Tin Cookbook (25 page)

Read The Muffin Tin Cookbook Online

Authors: Brette Sember

BOOK: The Muffin Tin Cookbook
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CALORIES
119 calories
FAT
5.4 grams
PROTEIN
7.5 grams
SODIUM
212 mg
CARBOHYDRATES
9.4 grams
SUGARS
2.3 grams
FIBER
0.8 gram
shrimp risotto

Makes 6

1 cup Arborio rice

1 tablespoon olive oil

¼ teaspoon onion powder

Salt and pepper, to taste

12 raw, peeled shrimp

½ cup frozen peas (thawed)

2 cups low-sodium chicken stock

¼ cup chopped parsley

½ cup grated Parmesan cheese, plus ¼ cup reserved

Jumbo

1. Preheat oven to 300°F.

2. Prepare 6 jumbo muffin cups by spraying with cooking spray or lining with foil or silicone liners.

3. Mix rice, oil, onion powder, and salt and pepper in a bowl and allow it to rest about 15 minutes.

4. Mix in the rest of the ingredients.

5. Distribute among the cups, making sure there are 2 shrimp per cup and top with reserved cheese.

6. Bake for 30 minutes until shrimp is cooked through.

This no-fuss method creates a simplified risotto without all the stirring. Enjoy with Savory Carrot “Cakes” (see
Chapter 7
).

CALORIES
130 calories
FAT
5.7 grams
PROTEIN
9 grams
SODIUM
469 mg
CARBOHYDRATES
10.3 grams
SUGARS
1 gram
FIBER
0.8 gram
Chapter 7
Vegetables

Muffin tin cooking is a great alternative to steaming or boiling your veggies. When your vegetables become interesting and creative, you’re more likely to eat them (and so are your kids!), so explore the great ideas in this chapter. When you bake vegetables in the oven, the natural sweetness becomes more accentuated, giving more flavor to your dishes.

lucky bamboo asparagus 

Makes 10

2 bunches asparagus, ends trimmed

4 tablespoons lemon olive oil

2 tablespoons balsamic vinegar

Salt and pepper

–12 Mini

1. Preheat oven to 350°F.

2. Spray 12 mini muffin cups with cooking spray.

3. Cut the asparagus into 2½−3" long pieces.

4. Cut 10−12 pieces of kitchen twine into 10" pieces. You can also use strips of 1" wide cheesecloth.

5. Stand asparagus up in each mini muffin cup until the cup is full (depending on the size of your asparagus, you will fill 10−12 cups), then tie the asparagus with the twine or cheesecloth, making a double knot.

6. Cut off the ends of the twine or cheesecloth.

7. Drizzle 1 teaspoon oil and ½ teaspoon vinegar on each asparagus package and season with salt and pepper.

8. Bake for 20 minutes, until asparagus is tender.

Serve the packages standing up, but be sure your diners remove the twine or string before eating. Lemon olive oil is olive oil infused with lemon flavor. You can substitute regular olive oil with a small amount of lemon juice if you can’t find it.

CALORIES
48 calories
FAT
4.4 grams
PROTEIN
0.7 gram
SODIUM
13 mg
CARBOHYDRATES
1.7 grams
SUGARS
1 gram
FIBER
0.7 gram
zucchini, corn, and tomato cups 

Makes 12

1 cup fresh corn, cut off the cob (substitute frozen if not available)

1 cup zucchini, sliced thin and quartered

1 cup diced fresh tomato

4 teaspoons olive oil

¼ teaspoon garlic powder

½ teaspoon chopped fresh cilantro

Salt and pepper to taste

Regular

1. Preheat oven to 350°F.

2. Line a regular muffin tin with 12 foil or silicone liners. Mix all ingredients in a bowl, then portion the mixture out into the cups, filling all the way to the top.

3. Bake for 15 minutes until vegetables are cooked through.

This is the perfect dish to make when faced with the summer bounty of vegetables from your garden, the farmers’ market, or supermarket. You can use yellow squash instead of zucchini, but your dish won’t be as colorful.

CALORIES
33 calories
FAT
1.6 grams
PROTEIN
0.7 gram
SODIUM
14 mg
CARBOHYDRATES
4 grams
SUGARS
1.2 grams
FIBER
0.7 gram
squash casserole

Makes 6

1 tablespoon olive oil

1 small yellow squash, thinly sliced, then cut in half

1 small zucchini, thinly sliced, then cut in half

½ small onion, thinly sliced

½ large tomato, or 1 medium, thinly sliced

¼ teaspoon dried thyme

Salt and pepper

¼ cup chicken broth

2 teaspoons cornstarch

1 ounce goat cheese

½ tablespoon seasoned bread crumbs

1 tablespoon shredded part-skim mozzarella cheese

Regular

1. Preheat oven to 350°F, and prepare 6 regular muffin cups with foil or silicone liners.

2. In a sauté pan, heat olive oil over medium-high heat and add squashes, onion, and tomato. Cook, stirring, until vegetables soften.

3. Add thyme, salt, pepper, broth, and cornstarch, and cook until thickened, 1–2 minutes.

4. Add goat cheese and stir until melted and combined.

5. Divide among muffin tins and top with bread crumbs and mozzarella.

6. Bake for 10 minutes until squash is cooked through.

Use any cheese you like in this recipe, and feel free to use all zucchini or all yellow squash if you have some to use up.

CALORIES
68 calories
FAT
4.1 grams
PROTEIN
2.8 grams
SODIUM
93 mg
CARBOHYDRATES
4.9 grams
SUGARS
2.4 grams
FIBER
1 gram
french onion pie

Makes 6

1 unbaked refrigerated pie crust

2 large sweet onions, peeled and thinly sliced

1 tablespoon olive oil

1 tablespoon unsalted butter

½ teaspoon salt

½ teaspoon sugar

2 tablespoons Wondra flour

1 tablespoon sherry

1 cup beef broth

Pepper

¹⁄³ cup grated Swiss cheese, plus 2 tablespoons for topping

Regular

1. Preheat oven to 350°F, and prepare 6 regular muffin cups.

2. Follow the instructions in “Using Pie Crusts” in the Introduction to prepare the pie crust.

3. Place a large skillet over medium heat, and add onions, olive oil, and butter.

4. Cook, stirring occasionally for about ½ an hour until onions are caramelized.

5. Add salt and sugar and reduce heat to medium-low and continue cooking and stirring about ½ an hour, until the onions are a deep golden color.

6. Stir in flour and cook about 1 minute.

7. Stir in sherry and cook until it evaporates, about 1 minute.

8. Stir in beef broth and add pepper, cooking until mixture becomes very thick, about 4−5 minutes.

9. Stir in cheese until it is combined and melted.

10. Fill cups with onion mixture, topping with reserved cheese.

Bake 25 minutes until pie crust is golden.

I’ve fallen hard for this dish and may never go back to the traditional soup. Each pie is packed with creamy, golden caramelized onions that are delicious and sweet.

CALORIES
224 calories
FAT
13.8 grams
PROTEIN
3.6 grams
SODIUM
530 mg
CARBOHYDRATES
22.1 grams
SUGARS
2 grams
FIBER
0.7 gram
edamame in rice paper cups 

Makes 4

4 round rice paper wrappers

1 10-ounce package edamame beans, shelled

1 teaspoon sesame oil

½ teaspoon fresh grated gingerroot

Salt and pepper

Jumbo

1. Preheat oven to 400°F and prepare 4 jumbo muffin cups by spraying with cooking spray.

2. Soak rice paper wrappers in warm water until pliable.

3. Place 1 wrapper in each cup, pressing down to conform to the shape of the cup.

4. Mix edamame, oil, ginger, salt and pepper in a bowl and divide among the cups.

5. Bake for 8 minutes until cooked through.

CALORIES
98 calories
FAT
1.2 grams
PROTEIN
8.1 grams
SODIUM
40 mg
CARBOHYDRATES
13.7 grams
SUGARS
1.8 grams
FIBER
3.4 grams
cauliflower gratin

Makes 4

2 cups roughly chopped cauliflower

½ cup seasoned bread crumbs

Salt and pepper to taste

2 tablespoons melted unsalted butter

¼ cup grated Gruyère cheese

½ cup skim milk

1 tablespoon olive oil

Pinch of nutmeg

Jumbo

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