The Muffin Tin Cookbook (17 page)
Read The Muffin Tin Cookbook Online
Authors: Brette Sember
2. Mix all ingredients in a bowl, coating the chicken entirely.
3. Place 1 piece of chicken in each cup and evenly divide sauce among cups.
4. Place a small sprig of fresh dill on top of each and bake for about 14 minutes (depending on thickness of chicken). Refer to the “Meat Temperature Chart” in the Introduction for doneness.
Capers are the pickled buds of the caper bush and pack lots of flavor. You can find them near the olives or in the Italian section of your grocery store.
| CALORIES | 67 calories |
| FAT | 2.5 grams |
| PROTEIN | 8.7 grams |
| SODIUM | 65 mg |
| CARBOHYDRATES | 1.7 grams |
| SUGARS | 0.1 gram |
| FIBER | 0.1 gram |
Makes 7 or 8
1 cup dry elbow macaroni
¾ small onion, chopped
1 tablespoon olive oil
2 garlic cloves, chopped
½ pound lean ground turkey
2 tablespoons Wondra flour
Salt and pepper
1½ cans stewed tomatoes, with juice (14.5 ounce cans)
¼ teaspoon paprika
¼ teaspoon smoked paprika (optional, see sidebar)
½ teaspoon caraway seeds
¼ cup beef broth
¼ cup plus 2 tablespoons light sour cream
Jumbo
1. Preheat oven to 400°F, and prepare 7 or 8 jumbo muffin cups with foil or silicone liners (with liners you’ll fill about 8; without liners, about 7).
2. Cook macaroni according to package directions, until al dente. Set aside.
3. Cook onion in olive oil in skillet over medium high heat until translucent, then add garlic and cook for 1 minute.
4. Stir in turkey and cook until cooked through.
5. Stir in Wondra and cook 1 minute. Add the salt and pepper.
6. Add tomatoes and juice, stirring and breaking up the tomatoes as they cook.
7. Add paprika (one or both) and caraway seeds.
8. Add beef broth and cook until mixture thickens.
9. Turn off heat and add sour cream and macaroni.
10. Divide among cups and bake for 15 minutes. Refer to the “Meat Temperature Chart” in the Introduction for doneness.
This goulash comes in convenient individual servings. Best of all, you won’t have to scrub baked-on dishes afterwards! Add a little smoked paprika to kick up the flavor, if you like.
| CALORIES | 135 calories (assuming recipe makes 8 servings) |
| FAT | 3.7 grams |
| PROTEIN | 12.1 grams |
| SODIUM | 173 mg |
| CARBOHYDRATES | 14.1 grams |
| SUGARS | 0.4 gram |
| FIBER | 2 grams |
Makes 6
1 tablespoon olive oil
½ small onion, chopped
1 clove garlic, chopped
1 boneless, skinless chicken breast, cut into ½" pieces
2 tablespoons white wine
2 tablespoons Wondra flour
½ cup chicken broth
1 cup heavy cream
½ teaspoon dried rosemary
Salt and pepper, to taste
½ cup frozen chopped spinach, defrosted, and squeezed dry
4 slices whole wheat sandwich bread, torn into 1" pieces
Pinch nutmeg
Jumbo
1. Preheat oven to 400°F and prepare 6 jumbo muffin cups with foil or silicone liners.
2. Heat olive oil in a skillet over medium high heat, then add onion, stirring occasionally until translucent.
3. Add garlic and chicken, stirring occasionally until chicken is almost completely cooked.
4. Add wine and cook until it evaporates.
5. Stir in flour then cook for about 30 seconds, stirring.
6. Stir in broth, cream, rosemary and salt and pepper, and bring to a boil.
7. Turn off the heat and stir in spinach, bread, and nutmeg until combined.
8. Divide among muffin cups and bake for 15 minutes until golden and completely hot. Refer to the “Meat Temperature Chart” in the Introduction for doneness.
This is comfort food at its best and is perfect for a Sunday supper along with Squash Casserole (in
Chapter 7
).
| CALORIES | 244 calories |
| FAT | 17 grams |
| PROTEIN | 8.4 grams |
| SODIUM | 208 mg |
| CARBOHYDRATES | 12.4 grams |
| SUGARS | 1.5 grams |
| FIBER | 2.1 grams |
Makes 9
1 garlic clove, chopped
¼ cup chopped cilantro
1 teaspoon cumin
½ teaspoon paprika
½ teaspoon salt
¼ teaspoon ground pepper
2 tablespoons olive oil
1 tablespoon lemon juice
½ cup plain low-fat or fat-free yogurt
3 boneless, skinless chicken breasts, cut into thirds
2 cups cooked brown rice
½ cup chopped mango
2 tablespoons mango juice
Salt and pepper
Jumbo
1. Mix garlic, cilantro, cumin, paprika, salt, pepper, olive oil, lemon juice and yogurt in a bowl and place chicken in.
2. Cover and marinate for 1−4 hours in the refrigerator.
3. Preheat oven to 375°F and prepare 9 jumbo muffin cups with foil or silicone liners.
4. Mix rice, mango, juice, and salt and pepper and divide among cups.
5. Place 1 piece of chicken in each cup, spooning a tablespoon of marinade into the cup with it.
6. Bake for 30 minutes. Refer to the “Meat Temperature Chart” in the Introduction for doneness.
Traditional Indian tandoori chicken is cooked in a tandoor, a clay oven that is shaped like a graduated cylinder, which keeps the moisture and flavors in. Here, cooking in muffin cups helps accomplish the same thing. Mango rice makes this dish extra special.
| CALORIES | 130 calories |
| FAT | 4 grams |
| PROTEIN | 9.8 grams |
| SODIUM | 155 mg |
| CARBOHYDRATES | 13.1 grams |
| SUGARS | 2.6 grams |
| FIBER | 1 gram |
Makes 24
1 10-ounce bag sour-cream-and-onion potato chips
2 tablespoons chopped fresh chives
½ cup light sour cream
¼ teaspoon onion powder
¹⁄³ cup buttermilk
⅛ teaspoon ground pepper
⅛ teaspoon paprika
3 boneless, skinless chicken breasts, cut into 8 pieces each
Jumbo
1. Preheat oven to 375°F and prepare 24 mini muffin cups by spraying heavily with cooking spray.
2. Pulverize potato chips in a food processor and add chives, mixing thoroughly.
3. Pour onto a plate or waxed paper.
4. Mix sour cream, onion powder, buttermilk, pepper, and paprika in a bowl.
5. Dunk chicken in sour cream mixture (shaking off slightly so it is not heavily coated) and then into potato chip mixture, completely covering with coating.
6. Place 1 piece of coated chicken in each muffin cup, lightly pressing the piece into the cups (it’s okay if the edge hangs out a bit).
7. Spray the tops of the chicken with cooking spray.
8. Bake 15 minutes, then broil for 2−3 minutes until brown and crispy. Refer to the “Meat Temperature Chart” in the Introduction for doneness.
This special treat will make you a hero for sure when everyone samples the spot-on sour cream and onion flavor.
| CALORIES | 88 calories |
| FAT | 4.9 grams |
| PROTEIN | 4.1 grams |
| SODIUM | 91 mg |
| CARBOHYDRATES | 6.6 grams |
| SUGARS | 0.2 gram |
| FIBER | 0.2 gram |
Makes 6
2 tablespoons raisins
1 tablespoon hot water
1 unbaked refrigerated pie crust
¼ small onion, chopped
1 teaspoon olive oil
¼ pound lean ground turkey
1 small garlic clove, chopped
1 tablespoon Wondra flour
¾ cup beef broth
4 olives, chopped
1 hardboiled egg, chopped
¼ cup refrigerated hash brown potatoes (chunks, not shredded)
Salt and pepper
Regular
1. Preheat oven to 400°F and prepare 6 regular muffin cups.
