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Stacy Beeson-River Dietician-Healthy Portions With Muffin Tins

Monday, Jun 10, 2013

Muffin Tin Magic Recipes
Mini Spinach Cup
Serves 10
1 big bunch spinach
1/2 cup reduced-fat cottage cheese
1/2 cup Parmesan cheese
2 eggs, lightly beaten
1 shallot, chopped
2 garlic cloves, chopped
1/4 t red pepper flakes
salt and pepper to taste
Add spinach to a food processor until finely chopped. Transfer to bowl and add the rest of the ingredients. Preheat grill to 350 or medium-high. Scoop the mixture into 10 muffin tins and bake for 20 minutes. Nutrition per serving: 43 calories, 2 g fat, 1 g saturated fat, 1 g carbohydrates, 4 g protein, 1 g fiber, 85 mg sodium.

Salmon Pattie Minis
Serves 10
2 cans salmon, sockeye drained
2 eggs, lightly beaten
4 scallions, chopped
1/2 red pepper, finely chopped
1/4 cup cilantro, finely chopped
1/4 cup parsley, finely chopped
1/2 cup quick-cooking oats
salt and pepper to taste
In large bowl, add salmon and egg and mix well. Then add scallions, pepper, herbs, oats and mix well. turn grill to 350 or medium-high heat. Scoop the mixture into 10 muffin tins and bake for 20 minutes or until top of pattie browns. Nutrition per serving: 81 calories, 3.5 g fat, 1 g saturated fat, 5 g carbohydrates, 7 g protein 1 g fiber, 140 mg sodium.

Yogurt Dill Sauce
Serves 10
1/2 cucumber, chopped
1 T red wine vinegar
salt and pepper to taste
1/2 cup plain yogurt
1 t minced garlic
2 t lemon juice
1 1/2 t dill
In small bowl add the cucumber, vinegar, salt and pepper and mix. Add the rest of the ingredients, mix and serve over salmon. Nutrition per 1.5 T: 15 calories, <.5 g fat, 2 g carbohydrates, 1 g protein, 43 mg sodium, <.5 g fiber.


 

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