Free The Muffin Tin Cookbook by Brette Sember Page A

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
individual chicken casseroles
    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
mango tandoori chicken 
    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