The Muffin Tin Cookbook (20 page)
Read The Muffin Tin Cookbook Online
Authors: Brette Sember
Jumbo
1. Preheat the oven to 350°F and prepare 6 jumbo muffin cups with foil or silicone liners.
2. Place the bok choy in the bottoms of the cups.
3. Mix garlic, sesame oil, ginger, olive oil, lemon juice, and tamari in a small bowl. Sprinkle half of this over the bok choy.
4. Place cod on top of bok choy and sprinkle remaining sauce on top.
5. Bake for 8−10 minutes, depending on thickness of fish, until fish is completely cooked.
A friend who recently returned from Japan told me that this dish is one of the most commonly served in Japan. It’s easy to prepare yet has lots of flavor. Serve this with some rice and Baked Veggie Stir-Fry (see
Chapter 7
).
| CALORIES | 70 calories |
| FAT | 0.8 gram |
| PROTEIN | 13.9 grams |
| SODIUM | 227 mg |
| CARBOHYDRATES | 1.3 grams |
| SUGARS | 0.2 gram |
| FIBER | 0.5 gram |
Makes 10
12 ounces salmon fillet
½ teaspoon dried dill weed
½ cup panko
½ cup crème fraiche, plus additional for serving
1 egg
⅛ teaspoon dry mustard
Green part of a scallion, chopped
¼ cup seasoned bread crumbs, plus 1 teaspoon for topping
Salt and pepper, to taste
1 tablespoon chopped fresh parsley
Regular
1. Preheat oven to 400°F and prepare 10 regular muffin cups with cooking spray.
2. Place salmon on a baking sheet and bake for 8−12 minutes, depending on thickness, until cooked.
3. Place salmon in a bowl and flake with a fork.
4. Add all other ingredients.
5. Mix with a fork to combine.
6. Divide among muffin cups, filling about ¾ full.
7. Divide additional 1 teaspoon bread crumbs by sprinkling on tops of salmon cakes, then spray the tops with cooking spray.
8. Bake for 10 minutes until the cakes are set and slightly golden.
Serve with extra crème fraiche and some rice. You can also serve these on buns as sandwiches.
| CALORIES | 100 calories |
| FAT | 8.9 grams |
| PROTEIN | 9.3 grams |
| SODIUM | 111 mg |
| CARBOHYDRATES | 3.5 grams |
| SUGARS | 0.2 gram |
| FIBER | 0.2 gram |
Makes 6
1 pound bay scallops (see sidebar)
¼ cup seasoned bread crumbs, plus additional reserved for topping
Salt and pepper, to taste
1 tablespoon lemon juice
¼ teaspoon dried dill weed
¼ cup heavy cream
1 teaspoon cornstarch
Regular
1. Preheat oven to 400°F and prepare 6 regular muffin cups with silicone or foil liners.
2. Mix all ingredients together in a bowl, combining completely.
3. Divide among muffin cups, and place a pinch of bread crumbs on top of each, then spray with cooking spray.
4. Bake for 8 minutes, then broil for 4 minutes until brown and bubbly.
Tiny bay scallops are the perfect size for these personal-size gratins. Be sure to rinse the scallops first to remove any grit or sand. Be careful not to overcook these.
| CALORIES | 139 calories |
| FAT | 4.1 grams |
| PROTEIN | 16.5 grams |
| SODIUM | 619 mg |
| CARBOHYDRATES | 8.4 grams |
| SUGARS | 0.4 gram |
| FIBER | 0.3 gram |
Makes 6
3 pieces tilapia, about 3−4 ounces each, cut in half
¼ teaspoon chili powder
¼ cup fresh chopped cilantro
1 tablespoon olive oil
2 tablespoons lime juice
Salt and pepper
6 taco-size flour tortillas
Light sour cream, chopped green onion, chopped tomato, lettuce, and salsa for serving
Jumbo
1. Place the tilapia, chili powder, cilantro, oil, lime juice, and salt and pepper in a bowl and allow to marinate ½ an hour, in the refrigerator.
2. Preheat oven to 400°F and prepare 6 jumbo muffin cups by spraying with cooking spray.
3. Push one taco tortilla down into each cup and press any sections that bubble out against the sides.
4. Place 1 piece of marinated tilapia in each cup and bake for 10 to 12 minutes, depending on thickness of fish, until cooked through.
5. Serve with toppings.
Taco tortillas are smaller tortillas and are just the right size to line jumbo muffin cups. Lemon juice can be substituted for lime juice.
| CALORIES | 178 calories (without toppings) |
| FAT | 6.1 grams |
| PROTEIN | 16.2 grams |
| SODIUM | 66 mg |
| CARBOHYDRATES | 11.1 grams |
| SUGARS | 0.3 gram |
| FIBER | 1.6 grams |
Makes 12
12 slices sandwich bread
½ medium onion, chopped
½ celery rib, chopped
¼ red bell pepper, chopped
2 tablespoons unsalted butter
¾ cup lump crabmeat, picked over
1 tablespoon chopped fresh parsley
2 teaspoons lemon juice
½ cup light mayonnaise
¼ cup seasoned bread crumbs
1 tablespoon Worcestershire sauce
Pinch cayenne pepper
¼ teaspoon salt
⅛ teaspoon ground black pepper
½ green part of a scallion, chopped
Regular
1. Preheat oven to 400°F and prepare 12 regular muffin cups by spraying with cooking spray.
2. Remove crust from bread, and press 1 piece into each muffin cup, pressing to fit and pressing tight into the sides and bottom.
3. Spray bread with cooking spray.
4. Bake for 10 minutes until bread is golden and crisp.
5. Mix all other ingredients together and divide among muffin cups.
6. Bake 8 minutes until tarts are completely hot.
Baking the bread creates a crunchy crust for this crab tart and makes a nice change from pastry crust. These work as entrées or appetizers.
| CALORIES | 150 calories |
| FAT | 5.7 grams |
| PROTEIN | 4 grams |
| SODIUM | 342 mg |
| CARBOHYDRATES | 16 grams |
| SUGARS | 2.1 grams |
| FIBER | 1 gram |
Makes 4
1 can crescent roll dough (8 pieces)
½ small onion, chopped
1 tablespoon butter
2 tablespoons Wondra flour
1 14.5-ounce can stewed tomatoes
¼ cup white wine
1 tablespoon chopped fresh parsley
6 ounces salmon fillet, cooked and then broken or flaked into small pieces
½ cup green beans, cut into 1" pieces and blanched (or use frozen beans that have been thawed)
¼ cup frozen peas, thawed
¼ teaspoon salt
¼ teaspoon pepper
⅛ teaspoon paprika
¼ cup shredded good quality sharp white cheddar cheese
¼ teaspoon celery salt
Jumbo
1. Preheat oven to 400°F and prepare 4 jumbo muffin cups.
2. Open the tube of crescent rolls. Press 2 triangles together to form a solid rectangle. Continue until you have 4 rectangles.