Muffin Tin Chef

by Matt Kadey

  Cabbage Rolls:

  3/4 cup Wehani rice or other brown rice

  1 1/2 cups water

  1 tablespoon grapeseed or canola oil

  1 pound ground chicken or turkey breast

  1 large onion, diced

  1 medium carrot, peeled and shredded

  3 garlic cloves, minced

  1 teaspoon dried thyme or oregano

  1/4 teaspoon salt

  1/4 teaspoon pepper

  1 1/2 cups shredded mozzarella cheese (about 6 ounces)

  12 savoy cabbage leaves

  Sauce:

  5 plum (Roma) tomatoes

  3 green onions, green and white parts, sliced

  3 garlic cloves, minced

  2 tablespoons red wine vinegar

  1/3 cup tightly packed chopped fresh basil leaves

  2 tablespoons fresh oregano or

  1 teaspoon dried oregano

  1/4 teaspoon red pepper flakes

  salt and pepper

  For the Cabbage Rolls: Bring the rice and water to a boil in a medium saucepan over high heat. Reduce the heat to low and simmer, covered, until the rice is tender, about 30 minutes.

  Meanwhile, heat the oil in a large skillet over medium heat. Add the chicken or turkey, onion, carrot, garlic, thyme, salt, and pepper. Cook until the chicken or turkey is browned throughout, then carefully drain away any excess liquid. Stir in the cooked rice and the mozzarella cheese.

  Preheat the oven to 400°F. Bring a large pot of water to a boil and fill a large bowl with ice water. In batches, blanch the cabbage leaves in the hot water for 1 to 2 minutes to soften slightly and then plunge into the ice water. Drain, and slice off the tough lower spine of each cabbage leaf. Press the cabbage leaves into 12 medium muffin cups and fill each cup with the chicken or turkey mixture. Fold over the tops of the leaves to seal. Bake for about 20 minutes, being careful not to burn the leaves. While the rolls bake, prepare the sauce. When the rolls are done, let cool for about 5 minutes, and invert to unmold.

  For the Sauce: Combine all the ingredients in a blender or food processor and pulse several times until well combined but still slightly chunky. Transfer the sauce to a medium saucepan over medium heat until hot. Serve over the cabbage rolls.

  WILD RICE CABBAGE ROLLS

  Wild rice and shiitake mushrooms give these meat-free cabbage rolls an earthy taste, while brie cheese provides ooey-gooey goodness. If you’re like me and lack the finesse to properly roll cabbage leaves, making cabbage rolls in a muffin tin removes any angst. You’ll want to use the inner, more delicate leaves, as the most outer ones will be too tough to properly fit into the muffin cups. Serves 6 V, G, F

  3/4 cup wild rice

  2 cups water

  1/2 cup coarsely chopped walnuts

  2 celery ribs, sliced thinly

  1 cup sliced shiitake mushrooms

  2 tablespoons fresh thyme

  6 to 8 ounces brie cheese, diced

  12 savoy cabbage leaves

  salt and pepper

  Bring the wild rice and water to a boil in a medium saucepan over high heat. Reduce the heat to low and simmer, covered, until the rice is tender, about 40 minutes. Drain the rice and add to a large bowl along with the walnuts, celery, mushrooms, thyme, brie, and salt and pepper to taste.

  Preheat the oven to 400°F. Bring a large pot of water to a boil and fill a large bowl with ice water. In batches, blanch the cabbage leaves in the hot water for 1 to 2 minutes to soften slightly and then plunge into the ice water. Drain, and slice off the tough lower spine of each cabbage leaf. Press the cabbage leaves into 12 medium muffin cups, making sure a generous amount of leaf hangs over the sides. Fill each cup with the wild rice mixture. Fold over the tops of the leaves to seal. Bake for about 20 minutes, being careful not to burn the leaves. Let cool for about 5 minutes, then place a flat object such as a cutting board over the muffin tin and invert to unmold.

  SWEET-AND-SOUR TOFU EGG ROLLS

  This is very different from take-out sweet and sour. Low-fat tofu replaces deep-fried chicken and the sauce tastes much lighter and fresher than the mystery neon goop often served at restaurants. Serves 6 V

  1/3 cup reduced-sodium vegetable broth

  1 tablespoon soy sauce or tamari

  2 teaspoons toasted sesame oil

  2 tablespoons seasoned rice vinegar

  2 tablespoons ketchup

  1 tablespoon coconut palm sugar or

  other granulated sugar

  1/4 cup plus 2 teaspoons cornstarch, divided

  1 large egg white

  1 tablespoon water

  3 tablespoons coconut oil or other oil, divided

  1 block firm tofu (about 12 ounces), cut into 1/4-inch cubes

  1 small green bell pepper, chopped

  1 small red bell pepper, chopped

  2 green onions, green and white parts, sliced

  2 garlic cloves, minced

  1 tablespoon minced ginger

  1 cup cubed pineapple

  12 egg roll wraps salt

  To make the sauce, in a small bowl, whisk together the vegetable broth, soy sauce or tamari, sesame oil, rice vinegar, ketchup, sugar, 2 teaspoons of the cornstarch, and salt to taste. Set aside. In a large bowl, whisk together the egg white and water. Add the tofu cubes and toss to coat. Stir in the remaining 1/4 cup cornstarch and mix well.

  Heat a wok or large skillet over medium-high heat. Add 2 tablespoons of the oil, swirl to coat the pan, and add the tofu. Cook until golden on all sides, about 6 minutes. Remove from the pan and set aside. Add the remaining 1 tablespoon oil to the pan, swirl to coat, and add the green and red bell pepper, green onions, garlic, and ginger. Cook until the peppers are tender, about 1 minute, stirring often. Pour in the sauce and cook until slightly thickened, about 30 seconds. Add the tofu and pineapple, and cook for 2 minutes, stirring often. Remove the pan from the heat.

  Preheat the oven to 375°F. Press the egg roll wraps into 12 medium muffin cups. Fill each egg roll cup with the tofu mixture, fold over the tops to seal, and brush with oil. Bake until golden and crisp, about 15 minutes. Let cool for a few minutes before unmolding. Serve warm.

  SWEET-AND-SOUR TOFU EGG ROLLS, page 86

  PORK CAKES WITH APPLE-PLUM CHUTNEY, page 88

  PORK CAKES WITH APPLE-PLUM CHUTNEY

  Pork and apple is a classic combination that’s hard to beat. The sweet apple chutney gussied up with dried plums just might be the star of the show here. The flavors of the pork cakes actually get better after a day or two. Use gluten-free oats as a binder if needed. Serves 6 F

  Chutney:

  3 medium red apples, diced

  1 cup chopped dried plums (prunes)

  2 tablespoons coconut palm sugar or other granulated sugar

  1 teaspoon brown mustard seeds (optional)

  1/2 teaspoon ground cinnamon

  1/4 teaspoon ground cloves

  1 teaspoon grated lemon zest

  Pork Cakes:

  1 large egg

  1 shallot, finely chopped

  2 garlic cloves, finely diced

  1 jalapeño pepper, seeded and finely diced

  1 tablespoon fresh sage or 1 teaspoon dried sage

  2 teaspoons grainy or Dijon mustard

  1 teaspoon ground cumin

  1/3 cup bread crumbs or quick-cook rolled oats (not instant)

  1/4 teaspoon salt

  1/4 teaspoon pepper

  1 pound lean ground pork

  For the Chutney: Combine all the ingredients in a medium saucepan. Heat over medium heat until the apples begin to sizzle, then reduce the heat to medium-low and cook, covered, until the apples have softened and begun to break down, about 15 minutes.

  For the Pork Cakes: Preheat the oven to 375°F. In a large bowl, lightly beat the egg. Mix in the shallot, garlic, jalapeño, sage, mustard, cumin, bread crumbs or oats, salt, and pepper. Gently mix in the ground pork until well combined. Divide the mixture among 12 medium muffin cups and bake until an internal temperature of
160°F is reached, about 25 minutes. Let cool for several minutes before unmolding. Serve with the apple-plum chutney.

  BEAN LOAVES WITH TOMATO JAM

  This vegan version of an American classic has a texture that’s very similar to its meat-containing brethren. Give it a try on vegetarians and meat eaters Serves 6 V, F

  Tomato Jam:

  1 pound plum (Roma) tomatoes (about 4)

  2 tablespoons coconut palm sugar or other granulated sugar

  1 tablespoon lemon juice

  1 teaspoon paprika, preferably smoked

  1/2 teaspoon salt

  1/4 teaspoon pepper

  Bean Loaf:

  1 cup quick-cook rolled oats (not instant)

  1 small onion, finely diced

  2 cloves garlic, chopped

  1/2 cup sunflower seeds

  1 (15-ounce) can chickpeas, drained and rinsed

  1 (15-ounce) can pinto beans, drained and rinsed

  1 tablespoon tomato paste

  1 teaspoon ground cumin

  1 teaspoon dried thyme

  1/2 teaspoon chili powder salt and pepper

  For the Tomato Jam: Using a sharp knife, slice a shallow X into the bottom of each tomato. Fill a medium saucepan about halfway with water and bring to a boil. Drop the tomatoes into the boiling water for about 15 seconds and remove with a slotted spoon. When cool enough to handle, peel back the skin from the tomatoes, starting at the points created by the X. Slice in half, remove the seeds, and chop.

  Combine the tomatoes and sugar in a medium saucepan. Let stand at room temperature for 10 minutes. Bring to a boil over high heat, then reduce the heat to low and simmer for 15 minutes, stirring often. Stir in the lemon juice, paprika, salt, and pepper. Cook until thickened, about 10 minutes.

  For the Bean Loaf: Preheat the oven to 375°F. In a food processor, process the oats until broken down and powdery. Add the onion, garlic, and sunflower seeds and pulse until well combined. Add the chickpeas, pinto beans, tomato paste, cumin, thyme, chili powder, and salt and pepper to taste. Blend until a thick paste forms, making sure to leave a little bit of texture. Divide the mixture among 12 medium muffin cups and bake for 20 minutes. Let cool for several minutes before unmolding. Serve topped with warm tomato jam.

  SWEET POTATO SHEPHERD’S PIE

  Shepherd’s pie has jumped out of the casserole dish and into the muffin tin. Replacing the white spud topping with sweet potato adds earthy sweetness and a splash of color. These are actually even better after a day or two sitting in the fridge. Serves 6 F

  2 medium sweet potatoes, peeled and diced

  1 tablespoon unsalted butter

  1/4 teaspoon ground nutmeg

  2 tablespoons flour

  1 tablespoon grapeseed or canola oil

  1 small onion, finely diced

  1 medium carrot, finely chopped

  1 medium turnip, finely chopped

  3 garlic cloves, minced

  1/2 cup frozen corn kernels

  2/3 pound ground turkey breast or chicken breast

  1/2 cup bread crumbs

  2 tablespoons tomato paste

  2 teaspoons grainy mustard or Dijon mustard

  1 large whole egg, lightly beaten

  1 large egg white

  1 tablespoon fresh thyme or 1 teaspoon dried thyme

  1/4 teaspoon salt

  1/4 teaspoon pepper

  1/2 cup grated Parmesan cheese (about 2 ounces)

  Steam or boil the sweet potatoes until very tender. Transfer to a medium bowl and mash with the butter, nutmeg, and flour; set aside. Heat the oil in a large skillet over medium heat. Cook the onion, carrot, turnip, and garlic until the vegetables are tender, about 8 minutes. Stir in the corn and cook until the corn is tender, about 1 minute.

  Preheat the oven to 350°F. In a large bowl, mix together the turkey or chicken, cooked vegetables, bread crumbs, tomato paste, mustard, whole egg, egg white, thyme, salt, and pepper. Divide the mixture among 12 medium muffin cups. Spread the sweet potato mixture over the meat and top with the Parmesan cheese. Bake until set, about 25 minutes. Let cool for several minutes before unmolding.

  SWEET POTATO SHEPHERD’S PIE, page 90

  BROCCOLI-MUSHROOM FRITTATAS, page 92

  BROCCOLI-MUSHROOM FRITTATAS

  A frittata, a flat omelet as it’s known in Italy, can be puffed up by swapping out the skillet for a muffin tin. What I love most about frittatas is that the ingredient possibilities are almost limitless. For a boost of protein, you could sneak in cooked chicken, diced anchovies, or your favorite sausage. There are countless other vegetable and cheese options. Serves 5 V, G

  1 tablespoon grapeseed or canola oil

  3 cups chopped broccoli florets

  1/2 cup diced broccoli stems, tough outer skin peeled off

  2 cups sliced mushrooms

  1 shallot, chopped

  2 garlic cloves, minced

  4 large whole eggs

  3 egg whites

  1 cup grated Gruyère or other Swiss-

  style hard cheese (about 4 ounces)

  juice of 1/2 lemon

  1 tablespoon fresh thyme or 1 teaspoon

  dried thyme

  2 teaspoons grainy or Dijon mustard

  1/4 teaspoon red pepper flakes

  1/4 teaspoon salt

  1/4 teaspoon pepper

  Preheat the oven to 375°F. Heat the oil in a large skillet over medium heat. Add the broccoli florets, broccoli stems, mushrooms, shallot, and garlic, and cook until the vegetables have softened, about 5 minutes. In a large bowl, beat together the whole eggs, egg whites, cheese, lemon juice, thyme, mustard, red pepper flakes, salt, and pepper. Stir in the broccoli mixture. Divide the mixture among 10 medium muffin cups and bake until the eggs have set, about 20 minutes. Let cool for several minutes before unmolding.

  SPINACH QUICHES

  If you have family coming, these individual quiches are the perfect option to serve to discerning palates. You can also make these crustless if time is not on your side. Serves 6 V

  Crust:

  3/4 cup whole wheat flour (preferably not pastry)

  3/4 cup all-purpose flour

  1/2 teaspoon salt

  1/3 cup extra-virgin olive oil

  6 tablespoons cold water

  Filling:

  7 large eggs

  1/4 cup skim milk

  1/3 cup crumbled soft goat cheese (about 2 ounces)

  1/2 cup roasted red pepper, diced

  1 shallot, finely chopped

  1 tablespoon fresh thyme, plus more for garnish

  1/4 teaspoon salt

  1/4 teaspoon pepper

  1 1/2 cups finely chopped spinach

  For the Crust: In a large bowl, stir together the whole wheat flour, all-purpose flour, and salt. Make a well in the dry ingredients and pour in the olive oil and water. Stir with a wooden spoon, form into a ball, wrap in plastic, and refrigerate for at least 30 minutes.

  Preheat the oven to 400°F. Divide the dough into 6 equal balls and roll each ball into an 8-inch disc on a floured work surface. Don’t worry if the discs are not completely round, as jagged edges give them a rustic appeal. Gently press each disc into a jumbo muffin cup, making sure the dough reaches the top of the sides. Stuff each cup with a wad of aluminum foil or a paper liner filled with dried beans and bake for 15 minutes. Take the muffin tin out of the oven and remove the foil or liner and beans.

  For the Filling: Reduce the oven temperature to 350°F. In a large bowl, lightly beat the eggs. Stir in the milk, goat cheese, red pepper, shallot, thyme, salt, and pepper. Remove 2/3 cup of the egg mixture into a small bowl and set aside. Stir the spinach into the large bowl with the remaining egg mixture. Divide the spinach mixture among the crust-lined muffin cups. Top with the reserved egg mixture. Bake until set, about 25 minutes. Let cool for several minutes before unmolding. Garnish with fresh thyme, if desired.

  QUINOA, KALE, AND FETA BAKE

  This vegetarian main course rouses taste buds with a balanc
ing act between two poles of flavor: salty and earthy. Feta cheese is salty enough, so don’t add any salt. If available, try to use red quinoa for splash of color. And don’t forget the olive oil for a peppery boost. Make sure to give your muffin tin a good greasing or use paper liners for these bites. Serves 6 G, V

  3/4 cup red or white quinoa

  1 1/2 cups water

  1/2 bunch kale, ribs removed and roughly chopped (4 to 5 cups)

  1 1/2 cups finely chopped feta cheese

  3 large eggs, lightly beaten

  1 large shallot, finely diced

  3 garlic cloves, minced

  juice of 1/2 lemon

  1 tablespoon Sriracha hot sauce (optional)

  1 tablespoon fresh thyme or 1 teaspoon dried thyme

  1/4 teaspoon ground nutmeg

  1/4 teaspoon pepper extra-virgin olive oil, as needed

  Bring the quinoa and water to a boil in a medium saucepan over high heat. Reduce the heat to low and simmer, covered, until the quinoa is tender and the water has been absorbed, about 12 minutes. Set aside to cool.

  Preheat the oven to 375°F. In a food processor, pulse the kale until finely chopped. You may need to do this in two batches. Place the kale in a large bowl along with the cooked quinoa, feta cheese, eggs, shallot, garlic, lemon juice, hot sauce, if using, thyme, nutmeg, and pepper. Divide the mixture among 6 jumbo muffin cups, press down to compact, and bake until set, about 25 minutes. Let cool for several minutes before unmolding. Serve with a drizzle of olive oil over the top.

  TRUSTY SIDEKICKS: SIDE DISHES

  If you’ve always been kind of blasé about side dishes, serving the same bowl of rice or steamed broccoli, this chapter contains a riot of fun recipes sure to excite taste buds. They range from blissfully easy to sumptuously complex and help prove that the side dish need not play second fiddle to any main. And with significant levels of nutrients, they are just as good for your health as they are for your palate.