The Muffin Tin Cookbook (15 page)

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Authors: Brette Sember

BOOK: The Muffin Tin Cookbook
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moroccan chicken potpie

Makes 6

¼ cup chopped onion

¼ cup chopped carrot

1 tablespoon olive oil

1 clove garlic, chopped

¼ cup diced red bell pepper

1 boneless, skinless chicken breast, chopped into bite-size pieces

12 dried pitted prunes, quartered

¼ cup low-sodium chicken stock

Salt and pepper, to taste

¼ cup pine nuts

½ teaspoon honey

⅛ teaspoon cumin

1 refrigerated unbaked pie crust

1 egg white

Regular

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

2. Add onion, carrot, and olive oil to a sauté pan, and cook over medium heat, until softened.

3. Add garlic, bell pepper, chicken, prunes, chicken stock, salt, pepper, pine nuts, honey, and cumin. Cook, stirring occasionally over medium heat, until chicken is cooked and liquid begins to thicken.

4. Allow this to rest while you prepare pie crust.

5. Follow the instructions in “Using Pie Crusts” in the Introduction to prepare the pie crust, reserving the scraps of crust. Place in muffin tin cups.

6. Place ¼ cup of the chicken mixture into each cup.

7. Lay pieces of the pie crust scraps on top, mostly covering the tops of the cups.

8. Brush with egg wash (1 egg white mixed with 2 teaspoons water).

9. Bake for 15 minutes. Refer to the “Meat Temperature Chart” in the Introduction for doneness.

The pitted prunes are the secret to this dish, adding sweetness and a depth of flavor. I like to serve this with couscous and steamed carrots.

CALORIES
266 calories
FAT
13.8 grams
PROTEIN
6.2 grams
SODIUM
224 mg
CARBOHYDRATES
31.1 grams
SUGARS
8.8 grams
FIBER
2 grams
chicken with rosemary goat cheese

Makes 6

3 boneless, skinless chicken breasts, each cut in half the short way

4 ounces goat cheese

1 small shallot

¼ teaspoon salt, plus additional

⅛ teaspoon pepper, plus additional

2 tablespoons seasoned bread crumbs

2 tablespoons packed fresh rosemary leaves

Jumbo

1. Preheat oven to 400°F.

2. Prepare 6 jumbo muffin cups by spraying with cooking spray.

3. Make a slice along the cut side of each half chicken breast, creating a deep pocket inside it, without cutting through the other 3 sides.

4. Place goat cheese, shallot, salt, pepper, bread crumbs, and rosemary in a food processor and mix completely.

5. Stuff filling in each chicken piece, reserving what does not fit for toppings. Place in a muffin cup.

6. Divide remaining filling and place as dollops on the tops of the chicken.

7. Season with salt and pepper.

8. Bake for about 25 minutes (depending on thickness), until chicken is cooked through. Refer to the “Meat Temperature Chart” in the Introduction for doneness.

Try this dish with ricotta and Italian seasoning instead of goat cheese and rosemary. Or use any of your favorite soft cheeses and experiment with different herbs.

CALORIES
139 calories
FAT
6.2 grams
PROTEIN
16.5 grams
SODIUM
238 mg
CARBOHYDRATES
2.5 grams
SUGARS
0.6 gram
FIBER
0.1 gram
chicken parmesan in a cup 

Makes 6

1¼ cups spaghetti sauce

4 ounces spaghetti, cooked, ½ cup reserved

6 teaspoons grated Parmesan cheese, plus additional for garnish

¼ cup seasoned bread crumbs

2 boneless, skinless chicken breasts, cut into thirds

Salt and pepper

6 tablespoons shredded part-skim mozzarella cheese

Jumbo

1. Preheat the oven to 400°F, and prepare 6 jumbo muffin cups with silicone or foil liners.

2. Place 1 tablespoon spaghetti sauce in each cup.

3. Divide spaghetti among the cups.

4. Top the spaghetti with 1 tablespoon sauce and 1 teaspoon Parmesan cheese per cup.

5. Place the bread crumbs on a plate, and press one side of each piece of chicken into them. Then place the chicken, bread crumbs up, in each cup, seasoning with salt and pepper.

6. Spray the chicken lightly with cooking spray, and bake for 17 minutes. Remove from the oven, and divide the reserved spaghetti among the cups and top with 1 tablespoon sauce per cup.

7. Sprinkle mozzarella cheese on top and return to oven for 5 minutes, until cheese is melted.

8. Serve with additional Parmesan cheese.

Serving chicken Parmesan in muffin tins makes cleanup fast and easy—no more baked-on cheese to scrub from a casserole dish. These individual chicken Parmesan cups taste great with garlic bread.

CALORIES
162 calories
FAT
3.7 grams
PROTEIN
13.1 grams
SODIUM
398 mg
CARBOHYDRATES
17 grams
SUGARS
5.2 grams
FIBER
2 grams
chicken tortilla pies

Makes 6

3 whole wheat tortillas

2 tablespoons chopped green chiles (from a can)

1 boneless, skinless chicken breast, cooked and chopped (about 1 cup), divided

¾ cup salsa (choose your own heat level)

½ cup light sour cream, plus 2 tablespoons for topping

¾ cup shredded Monterey Jack cheese, plus 6 tablespoons for topping

Optional: Sour cream and avocado, for serving

Jumbo

1. Preheat oven to 400°F and prepare 6 jumbo muffin cups with silicone liners by spraying with cooking spray.

2. Stack the 3 tortillas and using the bottom of a silicone jumbo muffin cup liner as a template, cut out 6 circles (making 18 all together).

3. Layer the cups by placing 1 tortilla circle at the bottom of each cup.

4. Place ½ teaspoon chiles in each cup.

5. Use half the chicken and divide it among the cups.

6. Place 1 tablespoon salsa in each cup.

7. Place 2 teaspoons sour cream in each cup.

8. Place 1 tablespoon cheese in each cup.

9. Repeat the layering steps, beginning with a tortilla circle.

10. Top with third tortilla circle and place 1 teaspoon sour cream and 1 tablespoon cheese on top of each.

11. Bake for 15 minutes, until cheese has melted and cups are slightly browned. Refer to the “Meat Temperature Chart” in the Introduction for doneness. Serve with additional sour cream and some avocado, if you like.

Chicken tortilla pie is delicious, but is usually hard to cut and serve. That isn’t a problem when you make it in individual muffin cups.

CALORIES
142 calories
FAT
10 grams
PROTEIN
12.5 grams
SODIUM
430 mg
CARBOHYDRATES
17 grams
SUGARS
1.2 grams
FIBER
2 grams
italian chicken

Makes 4

¼ cup whole pitted black olives

2 tablespoons capers with juice

4 sundried tomatoes in oil, drained

2 ounces anchovy fillets, drained

1 tablespoon lemon juice

1 tablespoon packed chopped fresh basil

1 tablespoon olive oil

Salt and pepper, to taste

½ cup orzo, cooked

¹⁄³ cup part-skim ricotta cheese

2 boneless, skinless chicken breasts, halved the short way

Jumbo

1. Preheat oven to 400°F and prepare 4 jumbo muffin cups with silicone liners.

2. Place olives, capers, tomatoes, anchovies, lemon juice, basil, olive oil, and salt and pepper in food processor and process into a paste.

3. Mix orzo with ricotta and season with salt and pepper.

4. Divide orzo mixture among cups and place a chicken breast half on top.

5. Pour olive paste on top of chicken and bake for 30 minutes, until chicken is cooked through. Refer to the “Meat Temperature Chart” in the Introduction for doneness.

Orzo, also called risoni, is a small pasta that looks very much like rice. It’s a fun addition to this dish, but you can also substitute the same amount of rice.

CALORIES
194 calories
FAT
8.4 grams
PROTEIN
21.4 grams
SODIUM
778 mg
CARBOHYDRATES
18.3 grams
SUGARS
0.9 gram
FIBER
1.3 grams

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