Portions and Muffin tins

All right...let's talk about portion size.  It's just all out of hand, here in America.  We are eating on big plates, and throwing back huge portions of food.  Remember the "blooming onion"?  A single blooming onion with dressing has been reported to contain approximately 2,210 calories and 134 grams of fat.  Wowza!  Which brings me to my next suggestion:  The muffin pan!  I just read an article about this, and thought it was a brilliant idea.

Think about it:  you could make all sorts of things in your muffin pan, and have 12 perfect portions.  Additionally, you could make things faster, because they cook faster in a muffin tin.  I'm thinking spaghetti bake, macaroni and cheese (homemade with low fat cheese--yum!), and even...you guessed it...muffins!  Here's another thought:  what about freezing the remainder, and then you can take out just the portions you need for your meal--instant Jenny Craig!!

The possibilities are endless, from mini pizzas, to mini baked sandwiches, to portioned desserts.  You could even make your lunches ahead in muffin sized portions;  just take the out of the freezer, assemble your lunch, store overnight in the fridge, and voila!

Here's a sample recipe from  Matthew Kadey, a Canadian based nutritionist:

Matthew Kadey's Salmon Lentil Cakes Recipe

Submitted by Mary_RD

Makes 10 servings

Serves 10

Ingredients

2/3	cup dry red lentils
3	tablespoons shallots, chopped
2	garlic cloves, chopped
1/2	tsp cumin seeds
6	oz. salmon, canned sockeye or pink salmon
1	tbsp horseradish
2	large eggs
2	tbsp fresh dill, chopped
1/2	cup bread crumbs
1/2	tsp. salt
1/4	tsp. pepper

Directions

1. In a saucepan, bring lentils and 1 1/2 cups water to a boil. Reduce heat and simmer until lentils have become tender and water has mostly been absorbed, about 10 minutes.
   
2. As lentils cook, heat 2 teaspoons of oil in a skillet and cook shallots for 2 minutes. Stir in garlic and cumin seeds and cook 1 minute more.
   
3. Preheat oven to 375°F.
   
4. Mash lentils with a fork or potato masher and combine with shallot mixture: salmon, horseradish, eggs, dill, bread crumbs, salt and pepper.
   
5. Divide mixture among 10 lightly greased or paper lined muffin cups and bake for 20 minutes, or until set and slightly golden on top. Let cool before unmolding.
   

Categories

Main Dish

Nutrition Facts

Serving Size 51.4g

Amount Per Serving

Calories 122 Calories from Fat 32

% Daily Value*

Total Fat 3.6g 6%

Saturated Fat 0.8g 4%

Trans Fat 0.0g

Cholesterol 53mg 18%

Sodium 188mg 8%

Total Carbohydrates 13.0g 4%

Dietary Fiber 4.3g 17%

Sugars 0.8g

Protein 9.3g

Vitamin A 3% • Vitamin C 4% Calcium 4% • Iron 11%

* Based on a 2000 calorie diet Nutritional details are an estimate and should only be used as a guide for approximation.

Nutritional Analysis

Nutrition Grade 96% confidence

Good points Low in sugar High in dietary fiber High in phosphorus High in selenium High in thiamin

Bad points High in cholesterol