April 6, 2012

Low-Sodium Kugel Muffins

Low-Sodium Kugel Muffin

I like making muffins. Especially out of unexpected muffin ingredients. Like risotto, meatloaf, and now, kugel.

Kugel is basically Yiddish for noodle egg casserole. And while it is typically sweet and puckery — with ingredients like apple and sour cream — its basic eggy, milky base works well with savory ingredients, too. Like tons of green garlic and dill.

Kugel also bakes up perfectly in a muffin tin. Fancy that.

So while you can always get your kugel on in a casserole dish…

Feel free to think beyond tradition. Replace those higher-sodium ingredients (cottage cheese, sour cream, salt, cheese) with lower sodium subsitutions (Greek yogurt, fresh herbs, lemon pepper, cayenne). And make individual kugels for your guests. Whether you’re noshing on Passover. Or feeding a frenzy during Easter brunch.

LOW-SODIUM KUGEL MUFFINS

Ingredients

  • 4 cups kugel egg noodles
  • 1 tablespoon olive oil
  • 5 small green garlic shoots or 3 large leeks, cleaned and sliced into rounds
  • 5 cloves garlic, minced
  • 5 eggs, lightly beaten
  • One 6-ounce container plain FAGE Greek Yogurt
  • 1 – 2 teaspoons freshly ground black pepper
  • Smoked paprika, optional
  • Foil muffin tin liners or oil spray
Directions

Preheat oven to 350dg F and grease muffin tin with spray or fill with foil liners.

Bring a medium pot of water to boil over high heat and when rolling, add your kugel noodles. Cook until al dente, about 8 to 10 minutes (or according to directions on the package). Remove from heat, drain, cool, and set aside.

Then heat the olive oil in a skillet over medium-heat. Add the green garlic and minced garlic cloves. Cook until silky and softened, about 10 minutes. Remove from heat and cool, another ten minutes.

Meanwhile, prepare the rest of the kugel filling by whisking the eggs and the Greek yogurt together in a bowl. Add the pepper, paprika, pasta, the double garlic deliciousness. Mix until well combined and using a spoon, fill your muffin tins a little over 3/4 of the way to the top.

Place the muffin tin in the oven for 40 to 45 minutes, until the egg has set and the noodles have browned a bit on the top. Serve while warm (or reheat the next day) and offer a bit more yogurt mixed with leftover dill for dipping.

+Sodium Count: Eggs: 71mg per large egg; Plain Greek yogurt: 60mg per 6-ounce container, depending on brand

Susan Tweeton April 16, 2012 at 1:29 pm

This sounds so good! What’s not to like? Noodles, oniony stuff, and eggs. I especially like the idea of muffin-sized servings. This would be a fun dish to make with my granddaughters.

Chefjen April 17, 2012 at 11:37 am

I love these!!! Traditional Kugel is soooo bad for you!

Samara April 18, 2012 at 8:04 am

This sounds amazing! It’s like the delicious parts of my childhood made into an adorable muffin! What’s not to love!!

Leave a Comment

Previous post:

Next post: