The Muffin Tin Cookbook (19 page)
Read The Muffin Tin Cookbook Online
Authors: Brette Sember
1. Preheat oven to 400°F and prepare 6 cups in a jumbo muffin tin with silicone or foil liners.
2. Divide the broccoli among the cups, and top with the fish.
3. Cook the butter in the microwave (covered, so it doesn’t spatter) for 2–3 minutes until it becomes a nutty brown.
4. Carefully stir the lemon juice into butter (it will spit).
5. Divide butter among cups, then season fish with salt and pepper.
6. Bake for about 10 minutes (depending on thickness of fish) until fish is cooked through.
You can use any white firm fish in this recipe, such as cod or mahi-mahi. The brown butter gives the dish a complex taste, but it is very simple to make.
| CALORIES | 183 calories |
| FAT | 11.6 grams |
| PROTEIN | 14.1 grams |
| SODIUM | 93 mg |
| CARBOHYDRATES | 3.9 grams |
| SUGARS | 0.8 gram |
| FIBER | 1.7 grams |
zucchini-rice cakes
Makes 4
¹⁄³ cup shredded zucchini
¹⁄³ cup cooked rice
1 tablespoon olive oil
Salt and pepper, to taste
1 6-ounce salmon fillet, cut into 8 pieces
¼ cup plain Greek-style low-fat or fat-free yogurt
1 teaspoon lemon juice
½ teaspoon dried dill weed
Regular
1. Preheat oven to 400°F, and prepare 4 regular muffin cups by spraying with cooking spray.
2. Mix zucchini, rice, oil, salt, and pepper in a bowl, then divide among muffin cups, pressing into the bottoms.
3. Bake for 12 minutes.
4. Mix all other ingredients, with salt and pepper to taste in a bowl and divide among muffin cups, making sure there are 2 salmon pieces in each cup.
5. Bake for 10 minutes until salmon is cooked through.
I prefer to use only wild-caught salmon, as opposed to farmed salmon, because it contains less fat and fewer chemicals such as PCBs and mercury. Use brown rice for additional fiber.
| CALORIES | 145 calories |
| FAT | 8.2 grams |
| PROTEIN | 11.4 grams |
| SODIUM | 68 mg |
| CARBOHYDRATES | 4.8 grams |
| SUGARS | 0.9 gram |
| FIBER | 0.2 gram |
Makes 8
8 sheets phyllo dough
½ pound shrimp, cleaned and chopped
8 frozen artichoke heart quarters, defrosted
½ 14.5-ounce can stewed tomatoes, juice and tomatoes separated
2 teaspoons cornstarch
1 tablespoon olive oil
1 tablespoon lemon juice
1 teaspoon Greek seasoning
1 small garlic clove, chopped
¼ teaspoon onion powder
¼ cup feta cheese
Regular
1. Preheat oven to 350°F, and prepare 8 regular muffin cups by spraying with cooking spray.
2. Stack the phyllo sheets, and cut them into 8 squares that are about 4" to 5" on each side. Place phyllo dough in the cups, corners hanging over.
3. Mix shrimp and artichoke hearts.
4. Chop tomatoes and add to shrimp-and-artichoke mixture.
5. Whisk tomato juice and cornstarch and add to shrimp-and-artichoke mixture.
6. Add all other ingredients and stir well.
7. Divide among cups and flip the corners of the phyllo dough in, then spray the tops of the phyllo with cooking spray.
8. Bake for 20 minutes until shrimp is cooked through.
You can use chunks of chicken breast instead of shrimp in this dish as well. Fat-free feta cheese is another great substitution.
| CALORIES | 180 calories |
| FAT | 3.9 grams |
| PROTEIN | 9.6 grams |
| SODIUM | 398 mg |
| CARBOHYDRATES | 26.3 grams |
| SUGARS | 1.5 grams |
| FIBER | 11.1 grams |
Makes 7
6 ounces salmon fillet, cooked and flaked
1 egg
1½ cups cooked brown rice
1 teaspoon grated fresh gingerroot
2 tablespoons tamari sauce
½ teaspoon rice vinegar
Green part of one scallion, chopped
1 teaspoon sesame oil
Regular
1. Preheat oven to 400°F and prepare 7 regular muffin cups by spraying with cooking spray.
2. Place all ingredients in a bowl and mix thoroughly.
3. Divide among muffin cups and bake for 9−10 minutes, until the cakes are set and slightly brown.
Tamari is like a thicker and richer soy sauce. It packs more flavor. You can substitute soy sauce for it, if you prefer. If you have leftover take-out fried rice, substitute it for the rice, for even more flavor.
| CALORIES | 115 calories |
| FAT | 4.3 grams |
| PROTEIN | 7.8 grams |
| SODIUM | 312 mg |
| CARBOHYDRATES | 10.5 grams |
| SUGARS | 0.2 gram |
| FIBER | 0.9 gram |
Makes 9
1 shallot, minced
1 celery stalk, minced
2 tablespoons unsalted butter
1 tablespoon Wondra flour
1 cup heavy cream
¼ teaspoon dried dill weed
Pinch of Old Bay seasoning
Pinch of nutmeg
1 tablespoon lemon juice
1 sheet frozen puff pastry, defrosted
12 shrimp, peeled, deveined
Regular
1. Preheat oven to 400°F, and prepare 9 cups in a regular muffin tin.
2. Cook shallots and celery in butter until softened.
3. Add flour and stir, cooking for about 1 minute.
4. Whisk in cream, dill weed, Old Bay, nutmeg, and lemon juice, stirring until sauce is thickened.
5. Allow sauce to cool.
6. Roll out the puff pastry until it forms a square big enough for you to cut out 9 circles of about 4½" in diameter. You should be able to fit 3 rows of 3 circles each.
7. Cut out the circles and place them in the muffin cups.
8. Cut the shrimp into thirds, then stir into sauce.
9. Divide among muffin cups.
10. Bake for 19 minutes until bubbling and until the puff pastry puffs and is golden brown.
Old Bay is a spice mix that is made especially to enhance seafood. You can find it in the spice aisle of your supermarket.
| CALORIES | 153 calories |
| FAT | 13.6 grams |
| PROTEIN | 2.2 grams |
| SODIUM | 75 mg |
| CARBOHYDRATES | 4.4 grams |
| SUGARS | 0.2 gram |
| FIBER | 0.2 gram |
Makes 6
2 6-ounce cans of chunk light tuna in water, drained
1 egg
1 tablespoon capers plus 1 tablespoon juice
1 tablespoon lemon juice
⅛ teaspoon pepper
1 small clove garlic
¼ cup light mayonnaise
3 tablespoons panko
1 tablespoon fresh chopped parsley
⅛ teaspoon salt
⅛ teaspoon dry mustard
1 tablespoon olive oil
¼ teaspoon sugar
Regular
1. Preheat oven to 400°F, and prepare 6 regular muffin cups by spraying with cooking spray.
2. Combine all ingredients in the food processor.
3. Divide among muffin cups, and bake for about 18 minutes, until cooked through and solid.
4. Serve on a bun with lettuce, tomato, and mayonnaise, or in a pita with a veggie salad.
If you’ve only had tuna as a cold sandwich spread or in a casserole, this is a new and fun way to do something with that can in your pantry! If you aren’t worried about calories and fat, buy tuna packed in oil for a deeper flavor.
| CALORIES | 145 calories (burger only) |
| FAT | 7.5 grams |
| PROTEIN | 14.8 grams |
| SODIUM | 392 mg |
| CARBOHYDRATES | 1.8 grams |
| SUGARS | 0.7 gram |
| FIBER | 0.1 gram |
Makes 6
2 heads baby bok choy, cleaned and roughly chopped
1 small garlic clove, minced
½ teaspoon sesame oil
¼ teaspoon fresh grated gingerroot
1 tablespoon olive oil
1 tablespoon lemon juice
1 tablespoon tamari sauce
12 ounces cod, cut into 6 pieces
