The Muffin Tin Cookbook (23 page)
Read The Muffin Tin Cookbook Online
Authors: Brette Sember
Makes 8
1 baking potato (about 8 ounces)
1 parsnip (about 6 ounces)
3 tablespoons melted unsalted butter
Salt and pepper to taste
2 tablespoons plain Greek low-fat or fat-free yogurt
2 tablespoons light sour cream
1 tablespoon heavy cream
1 tablespoon fresh chopped chives
2 tablespoons grated Gruyère cheese
2 tablespoons part-skim ricotta cheese
Regular
1. Preheat oven to 400°F and prepare 8 regular muffin cups with silicone or foil liners.
2. Peel and thinly slice potato and parsnip and cook in pot of boiling water until fork tender, 3–4 minutes, or longer if your slices are not extremely thin. Drain off the water.
3. Mash the potato and parsnip and mix in all other ingredients.
4. Divide among muffin cups and bake 15 minutes until golden on top.
The parsnips give the potatoes a slightly sweet taste and serve to lighten up the dish.
| CALORIES | 95 calories |
| FAT | 5.5 grams |
| PROTEIN | 2.3 grams |
| SODIUM | 34 mg |
| CARBOHYDRATES | 8.9 grams |
| SUGARS | 1.3 grams |
| FIBER | 1.1 grams |
Makes 24
28 ounces fresh pizza dough
Cooking spray
½ cup pesto sauce
¾ cup chopped cooked chicken
12 frozen artichoke heart quarters, defrosted
½ cup shredded smoked mozzarella cheese
½ cup shredded fontinella cheese
Regular
1. Preheat oven to 400°F, and prepare 24 regular muffin cups.
2. Cut the pizza dough into 24 equal pieces.
3. Place each piece of dough in a cup and press it to get it to cover the inside of the cup.
4. Lightly spray the inside of each piece of dough with cooking spray.
5. Spread 1 teaspoon of pesto in each cup and top with ½ tablespoon chicken.
6. Cut the artichoke quarters in half, so you have 24 pieces. Add 1 piece to each cup.
7. Sprinkle 1 teaspoon smoked mozzarella and 1 teaspoon fontinella on each cup.
8. Bake for 12 minutes until dough is cooked and cheese has melted.
I love white pizzas because they are so versatile. You could use garlic and oil instead of pesto for sauce in this dish if you wish. Use broccoli or spinach instead of artichoke, or shrimp instead of chicken.
| CALORIES | 109 calories |
| FAT | 3.2 grams |
| PROTEIN | 4.8 grams |
| SODIUM | 322 mg |
| CARBOHYDRATES | 15.3 grams |
| SUGARS | 0.3 gram |
| FIBER | 1.3 grams |
Makes 6
3 cups refrigerated shredded hash brown potatoes
1 egg white
Salt and pepper, to taste
1 tablespoon olive oil
¼ cup finely chopped raw broccoli florets
¼ cup chopped ham
¼ cup light sour cream
¼ cup shredded sharp cheddar cheese
1 tablespoon chopped chives
1 tablespoon chopped green onion
Pinch of paprika
Regular
1. Preheat oven to 400°F. Use 6 cups in a regular nonstick muffin tin, unsprayed.
2. Mix potatoes, egg white, salt and pepper, and olive oil in a bowl.
3. Divide potatoes among muffin cups and press to form the shape of the cup, all the way to the top.
4. Bake for 25 minutes.
5. Mix remaining ingredients in a bowl, adding additional salt and pepper to taste.
6. Fill the cups with the mixture and return to the oven for about 15 minutes, until the cheese melts.
Use cooked crumbled bacon instead of ham, if you like. Try using plain low-fat or fat-free yogurt instead of light sour cream. You can make the potato cups and use them to hold other ingredients, like chicken in cream sauce or chipped beef.
| CALORIES | 151 calories |
| FAT | 5.6 grams |
| PROTEIN | 5.2 grams |
| SODIUM | 156 mg |
| CARBOHYDRATES | 20.1 grams |
| SUGARS | 0.2 gram |
| FIBER | 1.7 grams |
Makes 12
¹⁄³ cup cooked wild rice, still hot (or reheated)
²⁄³ cup cooked brown rice, still hot (or reheated)
2 tablespoons butter
2 eggs, divided
Green part of scallion, chopped
Salt and pepper, to taste
½ cup skim milk
¼ cup grated fontina cheese
1 tablespoon Parmesan cheese
Regular
1. Preheat oven to 400°F and prepare 12 regular muffin cups.
2. Mix hot rice with butter and allow to cool.
3. Mix in egg yolks, scallion, salt, pepper, milk, and fontina cheese.
4. Beat egg whites until they form stiff peaks, then fold into mixture.
5. Divide among muffin cups and top with Parmesan cheese.
6. Bake 15−18 minutes until set and golden on top.
Wild rice gives this dish a great crunch. You could stir in some broccoli or spinach, if you like.
| CALORIES | 60 calories |
| FAT | 3.4 grams |
| PROTEIN | 2.6 grams |
| SODIUM | 54 mg |
| CARBOHYDRATES | 4.2 grams |
| SUGARS | 0.7 gram |
| FIBER | 0.3 gram |
Makes 10
5 teaspoons vegetable oil
1 cup flour
½ teaspoon salt
1 cup skim milk
2 eggs
Regular
1. Preheat oven to 425°F.
2. Using a regular muffin tin, place ½ teaspoon vegetable oil in each of 10 cups. Place in preheating oven.
3. In a bowl, mix the rest of the ingredients. The batter will be lumpy.
4. Divide among the 10 cups.
5. Bake for 10−12 minutes until golden and puffed.
Yorkshire pudding (which isn’t a pudding in the American sense at all and is instead a baked batter) is a special treat at my house and I often have to double or triple the batch. In this recipe, the puddings are made in individual sizes and are similar to popovers, but with a crunchier bottom.
| CALORIES | 89 calories |
| FAT | 3.3 grams |
| PROTEIN | 3.3 grams |
| SODIUM | 143 mg |
| CARBOHYDRATES | 10.8 grams |
| SUGARS | 1.3 grams |
| FIBER | 0.3 gram |
Makes 6
12 round ravioli, any kind
½ cup part-skim ricotta cheese
¼ teaspoon Italian seasoning
⅛ teaspoon garlic powder
Salt and pepper to taste
1 tablespoon skim milk
1 24-ounce jar spaghetti sauce
¾ cup shredded part-skim mozzarella cheese
3 teaspoons grated Parmesan cheese
Jumbo
1. Preheat oven to 400°F and prepare 6 jumbo muffin cups with foil or silicone liners. Spray the liners with cooking spray.
2. Cook the ravioli according to package instructions until al dente.
3. In a small bowl, mix ricotta, Italian seasoning, garlic powder, salt, pepper, and milk.
4. Cut each ravioli in half, so you have two circles (it’s okay if the filling ends up mostly on one side). (This step allows all the flavors to combine like a real lasagna.)