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SCALLOP GRATIN WITH WILD MUSHROOMS

PAN-ROASTED SALMON WITH MOROCCAN SPICES AND LENTIL RAGOÛT

SERVINGS: 10 PORTIONING INFORMATION: 2 oz/57 g mushrooms,

SERVINGS: 10

31⁄2 oz/99 g scallops, 2 fl oz/60 mL sauce

PORTIONING INFORMATION: 31⁄2 oz/99 g salmon, 2 fl oz/60 mL

NUTRITION PER SERVING: 225 calories, 5 g fat, 22 g total carbohydrate, 22 g protein, 451 mg sodium, 41 mg cholesterol

ragoût, 2⁄3 oz/19 g onions, 1⁄2 oz/14 g frisée

NUTRITION PER SERVING: 248 calories, 10 g fat, 12 g total carbohydrate, 27 g protein, 257 mg sodium, 69 mg cholesterol

MUSTARD SAUCE

2½ fl oz/75 mL dry white wine

2 lb 4 oz/1 kg salmon fillets

½ oz/14 g minced shallot

2 tsp/4 g coriander seeds

16 fl oz/480 mL Fish Velouté (page 462)

2 tsp/4 g cumin seeds

1 ¾ oz/50 g whole-grain mustard

2 tsp/4 g caraway seeds

WILD MUSHROOMS

2 tsp/4 g cardamom seeds

1 oz/28 g butter

2 tsp/4 g anise seeds

5 oz/142 g thinly sliced green onion

2 tsp/4 g black peppercorns

5 oz/142 g julienned tomato

4 fl oz/120 mL Curry Oil (page 480)

10 oz/284 g julienned shiitake mushroom

20 fl oz/600 mL Lentil Ragoût (page 467) 6 oz/170 g Caramelized Pearl Onions (page 354)

2 lb 4 oz/1 kg sea scallops, muscle tabs removed

5 oz/142 g frisée, torn into pieces

4½ oz/128 g fresh bread crumbs

1. Slice the salmon into 31⁄2-oz/99-g portions.

1. To make the mustard sauce, heat the wine in a small saucepan over medium heat. Add the shallots and sweat until translucent. Add the velouté and mustard. Reduce to a coating consistency. Reserve.

2. Combine all of the spices and coarsely grind in a spice grinder. Combine the curry oil with the ground spices. Pour the oil over the salmon and marinate in the refrigerator for at least 1 hour and up to 4 hours.

2. Heat the butter in a large sauté pan over medium heat. Add the green onions, tomato, and mushrooms and sauté until the mushrooms are tender. Remove from the pan and cool before assembling the gratins.

3. To serve, heat a large sauté pan. Remove a portion of salmon from the marinade, letting as much oil drain away as possible. Sear on both sides until golden brown and thoroughly cooked. Be careful to let the oil drain back into the pan before plating the salmon. Pool 2 fl oz/60 mL lentil ragoût in the middle of the plate. Place a piece of salmon in the middle of the ragoût and garnish the plate with 2⁄3 oz/19 g caramelized onions and 1 ⁄2 oz/14 g frisée.

3. To assemble individual gratins, place 2 oz/57 g mushroom mixture in an individual gratin dish and top with 31⁄2 oz/99 g scallops. Coat the scallops evenly with the sauce and top with bread crumbs. Cover and refrigerate until needed. 4. Broil or bake in a 500°F/260°C oven until the bread crumbs are golden brown and the scallops are cooked through, about 5 minutes. Serve warm.

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BASS AND SCALLOPS EN PAPILLOTE

SEA BASS IN TOMATO, FENNEL, AND SAFFRON SAUCE

SERVINGS: 10 PORTIONING INFORMATION: 4 oz/113 g bass and scallops,

SERVINGS: 10

7 oz/198 g vegetable mixture

PORTIONING INFORMATION: 2 oz/57 g snapper, 4 mussels,

NUTRITION PER SERVING: 252 calories, 6 g fat, 25 g total carbohydrate, 19 g protein, 286 mg sodium, 44 mg cholesterol

2 oz/57 g tomato, 31⁄4 fl oz/95 mL broth

NUTRITION PER SERVING: 337 calories, 12 g fat, 20 g total carbohydrate, 30 g protein, 438 mg sodium, 33 mg cholesterol

1 tbsp/9 g minced garlic

1 lb/454 g sea bass fillets

1 tbsp/15 mL olive oil

1 lb/454 g sea scallops, muscle tabs removed

4 oz/113 g julienned leek

7 fl oz/210 mL Vegetable Stock (page 454)

4 oz/113 g diced fennel

3½ fl oz/105 mL dry vermouth

1 oz/28 g tomato paste

2 lb/907 g julienned celeriac

1 qt/960 mL Fish Fumet (page 455)

10½ oz/298 g julienned carrot

2 fl oz/60 mL dry white wine

1 lb/454 g thinly sliced Bliss potato

1 tbsp/15 mL lemon juice

10½ oz/298 g julienned cucumber

½ tsp/1.50 g saffron threads

1¾ oz/50 g butter, melted

1 bay leaf

1½ oz/43 g Gremolata (page 469)

½ tsp/1.50 g orange zest

3 tbsp/9 g fines herbes

1 tsp/3 g salt

1 tsp/2 g ground black pepper

¼ tsp/0.50 g ground white pepper 1 lb 4 oz/567 g sea bass fillets

1. Divide the bass and scallops into 11⁄2-oz/43-g portions.

40 mussels, scrubbed, debearded 1 lb/454 g tomato concassé

2. Combine the stock and vermouth in a large sauce pot and bring to a simmer over medium heat. Individually blanch the celeriac, carrots, and potatoes in the stock mixture until tender. Drain the vegetables and toss together with the cucumber.

2 tsp/2 g chopped tarragon 1. Sauté garlic in the oil in a large stockpot over medium heat until aromatic. Add the leeks and fennel. Cover to sweat the vegetables. Add the tomato paste and sauté until browned. Deglaze the pan with the fumet, wine, and lemon juice. Add the saffron, bay leaf, orange zest, salt, and pepper. Simmer until the vegetables are tender, about 30 minutes. Remove the bay leaf. Reserve the broth.

3. To serve, cut a heart-shaped piece of parchment paper. Brush both sides with the butter. Place a bed of 7 oz/198 g of the mixed vegetables on half of each paper heart. Top the vegetables with a portion of the bass and the scallops. Spoon about 1⁄2 tsp/2.5 mL gremolata over the fish. Season with a scant 1 tsp/1 g fines herbes and a pinch of pepper. Fold the empty half of the heart over the fish and vegetables and crimp the edges of the paper to seal tightly. Refrigerate until needed.

2. To serve, bring 31⁄4 fl oz/95 mL broth to a gentle simmer. Add a portion of the fish to the broth and poach until the fish begins to cook. Add 4 mussels, 11⁄2 oz/43 g tomatoes, and a pinch of tarragon and simmer until the mussels begin to open.

4. Place parchment package on a baking sheet and bake in a 375°F/191°C oven until the paper is puffed and brown, 7 minutes.

3. Serve the sea bass in a heated soup or pasta plate. Ladle the broth onto the sea bass. Top with the mussels.

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SEA BASS WITH A GINGER NAGE

SAUTÉED SOLE WITH PRESERVED MANGO CHUTNEY AND GRILLED BANANAS

SERVINGS: 10 PORTIONING INFORMATION: 31⁄2 oz/99 g sea bass,

2 oz/57 g vegetables, 31⁄4 fl oz/95 mL bouillon

SERVINGS: 10

NUTRITION PER SERVING: 172 calories, 5 g fat, 10 g total carbohydrate, 19 g protein, 307 mg sodium, 82 mg cholesterol

PORTIONING INFORMATION: 31⁄2 oz/99 g sole, 12⁄3 oz/47 g chutney,

21⁄3 oz/66 g bananas

NUTRITION PER SERVING: 230 calories, 4 g fat, 30 g total carbohydrate, 21 g protein, 110 mg sodium, 55 mg cholesterol

2 lb 4 oz/1 kg sea bass fillets 1 qt/960 mL Court Bouillon (page 456) 2½ fl oz/75 mL extra-virgin olive oil

2 lb 4 oz/1 kg sole fillets, trimmed

5 oz/142 g julienned shiitake mushroom (see Note)

3 tbsp/45 mL skim milk

5 oz/142 g julienned red pepper

1 oz/28 g dry bread crumbs

5 oz/142 g thinly sliced green onion

5 tsp/25 mL butter

5 oz/142 g quartered baby bok choy

1 lb/454 g Preserved Mango Chutney (page 453)

Chervil sprigs, as needed for garnish

1 lb 8 oz/680 g Grilled Bananas (page 431)

1. Cut the bass into 31⁄2-oz/99-g portions.

1. Trim the sole and divide into 31⁄2-oz/99-g portions. Reserve. Set up a standard breading setup.

2. Bring the court bouillon to a gentle simmer (180°F/82°C) over medium heat.

2. To serve, dip a portion of sole in the milk. Place the sole immediately into the bread crumbs and coat evenly. Shake off any excess.

3. To serve, brush a sautoir with a little of the oil. Add the mushroom, pepper, green onion, and bok choy to the sautoir and top with the bass. Add about 3 fl oz/90 mL of the simmering bouillon to partially cover the fish. Cover the dish with parchment paper and cook in a 325°F/163°C oven until the fish is opaque, about 8 minutes. Ladle the bouillon and vegetables into a heated soup plate, top with the fish, and garnish each portion with chervil sprigs.

3. Heat 1⁄2 tsp/2.50 mL butter in a sauté pan over medium heat. Sauté a portion of breaded sole until just done. Serve at once with 12⁄3 oz/47 g chutney and 21⁄2 oz/71 g bananas.

Use the shiitake stems in the court bouillon preparation. NOTE

TECHNIQUES OF HEALTHY COOKING

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Sautéed Sole with Preserved Mango Chutney and Grilled Bananas with Sautéed Swiss Chard (page 375)

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BOUILLABAISSE

stock ingredients and bring to a boil over high heat. Lower heat, and simmer until reduced by about onefourth, about 45 minutes. Strain and reserve this stock.

SERVINGS: 10

2. Toss together the perch, halibut, and sea bass. Divide into 2-oz/57-g portions. Reserve.

PORTIONING INFORMATION: 8 oz/227 g seafood,

6 fl oz/180 mL broth

3. To serve, return 9 fl oz/270 mL stock to the pot and bring to a boil. Add 2 clams and 2 mussels. When their shells have opened, remove from the stock and 3 reserve. Return the stock to a boil. Add ⁄4 oz/21 g lobster, 2 shrimp, 1 scallop, and 11⁄2 oz/43 g of the cubed fish. Simmer until the fish is opaque, about 3 minutes. Return the clams and mussels to the bouillabaisse. Simmer to thoroughly heat. Garnish each portion with parsley and tarragon.

NUTRITION PER SERVING: 238 calories, 7 g fat, 4 g total

carbohydrate, 28 g protein, 315 mg sodium, 86 mg cholesterol

BOUILLABAISSE STOCK

4 fl oz/120 mL olive oil 8 oz/227 g rough-cut onion 4 oz/113 g rough-cut celery 8 oz/227 g rough-cut carrot ½ oz/14 g minced garlic 2 tsp/4 g fennel seeds 1 oz/28 g parsley 1 thyme sprig 4 bay leaves 1 oz/28 g orange zest strip 1 lb/454 g canned tomatoes, drained, chopped 16 fl oz/480 mL dry white wine 2 tsp/2 g saffron threads ¼ tsp/0.50 g cayenne 1 gal/3.84 L Fish Fumet (page 455) 8 oz/227 g cubed perch fillets 8 oz/227 g cubed halibut fillets 8 oz/227 g cubed sea bass fillets 20 littleneck clams, scrubbed 20 mussels, scrubbed, debearded 5 oz/142 g cubed lobster meat 20 shrimp (16/20 count), peeled, deveined 8 oz/227 g sea scallops, muscle tabs removed ½ oz/14 g chopped parsley ¼ oz/7 g chopped tarragon 1. To prepare the bouillabaisse stock, heat the oil in a large soup pot over medium heat. Add the onions, celery, carrots, garlic, fennel seeds, parsley, thyme, bay leaves, and orange zest. Sweat until the onions are translucent, about 15 minutes. Add the remaining

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CIOPPINO

TENDERLOIN OF BEEF WITH WILD MUSHROOMS

SERVINGS: 10 PORTIONING INFORMATION: 2 oz/57 g swordfish, 2 shrimp, 2 clams,

SERVINGS: 10

⁄2 crab, 4 fl oz/120 mL broth, 1 crouton, 1 tsp/5 mL aïoli

1

PORTIONING INFORMATION: 31⁄2 oz/99 g beef, 2 fl oz/60 mL sauce

NUTRITION PER SERVING: 321 calories, 9 g fat, 27 g total

NUTRITION PER SERVING: 360 calories, 11 g fat, 5 g total carbohydrate, 31 g protein, 15 mg sodium, 85 mg cholesterol

carbohydrate, 29 g protein, 287 mg sodium, 106 mg cholesterol

1 fl oz/30 mL olive oil

2 lb 4 oz/1 kg beef tenderloin, trimmed

6 oz/170 g diced onion

3½ oz/99 g leek chiffonade

2 bunches green onions, sliced

4 fl oz/120 mL Chicken Stock (page 454)

2 diced green peppers

8 fl oz/240 mL Fond de Veau Lié (page 457)

5 oz/142 g diced fennel

1 lb 8 oz/680 g sliced wild mushrooms (see Note)

¾ oz/21 g minced garlic

3½ fl oz/90 mL Madeira

4 lb/1.82 kg tomato concassé

1 tsp/1 g chopped sage

8 oz/227 g tomato purée

2 tsp/2 g chopped thyme

8 fl oz/240 mL dry white wine

½ tsp/1 g ground black pepper

1 bay leaf 2 tsp/4 g ground black pepper

1. Cut the beef into 10 medallions, about 31⁄2 oz/99 g each. To maintain an even shape and thickness, tie butcher’s twine around the circumference of each medallion. Refrigerate until needed.

20 cherrystone clams, scrubbed 5 blue crabs, disjointed 20 shrimp (16/20 count), peeled, deveined

2. Stew the leeks in the stock until tender in a saucepan over medium heat. Drain and reserve.

1 lb 4 oz/567 g cubed swordfish 3 tbsp/9 g basil chiffonade

3. To serve, in a large skillet, dry-sauté a beef medallion to the desired doneness. Remove the meat from the skillet and keep warm in a low-heat oven.

10 Garlic Croutons (page 481) 10 tsp/50 mL Saffron Aïoli (page 477)

4. Deglaze the skillet with the fond. Add 11⁄2 oz/43 g mushrooms and sauté until almost cooked, about 5 minutes. Add 2 tsp/10 mL wine, and a pinch each of sage, thyme, and pepper. Add about 1 tbsp/6 g stewed leeks. Simmer and reduce to sauce consistency. Serve the medallion on a heated plate topped with the mushroom sauce.

1. Heat the oil in a large stockpot. Add the onions, green onions, green peppers, fennel, and garlic. Sauté until the onions are translucent. Add the tomatoes, tomato purée, wine, and bay leaf. Cover the pot and simmer until thickened and flavorful, about 45 minutes. Season with the black pepper. Remove and discard the bay leaf.

Oyster, shiitake, morel, cremini, or domestic mushrooms are a few possibilities. Use any mushroom available for the season. NOTE

2. To serve, heat 4 fl oz/120 mL of the tomato mixture. Add 2 clams and 1⁄2 a crab and simmer until the clams have just begun opening, about 4 minutes. Add 2 shrimp and 2 oz/57 g swordfish and simmer until cooked, about 5 minutes more. Just before serving, stir a pinch of basil into the cioppino. Serve each portion of cioppino with a garlic crouton topped with 1 tsp/5 mL aïoli.

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277


ALBUQUERQUE GRILLED PORK TENDERLOIN WITH BEANS AND GREENS SAUTÉ

5. Grill for another 7 to 9 minutes, covered, then turn once more and brush with the mop again. Finish grilling on the second side, covered, until the pork is hot. 6. Remove the tenderloins from the grill. Allow them to rest for 5 to 10 minutes before slicing. 7. To serve, place 31⁄2 oz/99 g slices tenderloin on heated plates along with 31⁄4 oz/92 g beans and greens sauté. Drizzle the reserved sauce over the pork slices and serve.

SERVINGS: 8 PORTIONING INFORMATION: 31⁄2 oz/99 g pork,

31⁄4 oz/92 g beans and greens sauté

NUTRITION PER SERVING: 460 calories, 16 g fat, 25 g total carbohydrate, 51 g protein, 755 mg sodium, 134 mg cholesterol

3 lb/1.36 kg pork tenderloin 4 oz/113 g Albuquerque Dry Rub (page 479) MOP

8 fl oz/240 mL pomegranate juice 3 oz/85 g molasses 2 fl oz/60 mL sherry vinegar Olive oil, as needed 8 portions Beans and Greens Sauté (page 353) 1. Blot the pork dry with paper towels. Sprinkle all sides of the tenderloins evenly with some of the rub. Cover the tenderloins and marinate, refrigerated, for 1 hour. 2. Preheat a grill to medium-high. Clean the cooking grate. 3. While the grill is heating, make the mop: Simmer the pomegranate juice in a small saucepan over high heat until it reduces by half. Add the molasses and vinegar, stir well, and bring to a simmer. Simmer for 3 to 5 minutes. Remove the mop from the heat and reserve 3 to 4 tbsp/45 to 60 mL to drizzle on the pork after it is cooked. 4. Brush the tenderloins with a little oil. Place the tenderloins on the grill and cook until the meat is marked on the first side, about 3 minutes. Turn carefully and brush the upper side of the tenderloins with some of the mop. Turn the tenderloins again when the second side is marked, about 3 minutes, and brush with the mop once again.

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278


SAUTÉED MEDALLIONS OF PORK WITH WARM CABBAGE SALAD

LAMB SHISH KEBOB SERVINGS: 10 PORTIONING INFORMATION: 31⁄2 oz/99 g lamb, 2 oz/57 g peppers

and onions, 2 oz/57 g couscous

SERVINGS: 10

NUTRITION PER SERVING: 505 calories, 8 g fat, 70 g total

carbohydrate, 34 g protein, 202 mg sodium, 75 mg cholesterol

PORTIONING INFORMATION: 31⁄2 oz/99 g pork medallions,

11⁄2 fl oz/45 mL sauce, 31⁄4 oz/92 g warm cabbage salad

NUTRITION PER SERVING: 243 calories, 9 g fat, 12 g total carbohydrate, 26 g protein, 196 mg sodium, 62 mg cholesterol

2 lb 4 oz/1 kg cubed lamb leg 5 oz/140 g lozenge- or paysanne-cut red pepper 5 oz/140 g lozenge- or paysanne-cut green pepper

2 lb 4 oz/1 kg trimmed pork loin

5 oz/140 g lozenge- or paysanne-cut yellow pepper

SHERRY VINEGAR SAUCE

5 oz/140 g lozenge- or paysanne-cut onion

16 fl oz/480 mL Fond de Veau Lié (page 457)

LAMB MARINADE

2 fl oz/60 mL sherry vinegar

8½ fl oz/255 mL lemon juice

1 oz/28 g light brown sugar

8½ fl oz/255 mL dry white wine 2 lb/907 g Warm Cabbage Salad (page 224)

¾ oz/21 g minced garlic 2 tbsp/6 g chopped mint

3

1. Cut the pork into 20 medallions, about 1 ⁄4 oz/50 g each. Pound the medallions slightly to an even thickness and shape.

1 tbsp/3 g chopped parsley 1 tbsp/6 g crushed black pepper 1½ tsp/3 g coriander seeds

2. Combine the ingredients for the sherry vinegar sauce. Reserve.

1 lb 4 oz/567 g Couscous (page 362)

3. To serve, dry-sauté 2 pork medallions in a sauté pan. Remove from the pan and keep warm. Deglaze the pan with 2 fl oz/60 mL sherry vinegar sauce. Allow the sauce to reduce slightly. Serve the pork medallions with 2 fl oz/60 mL sauce and 31⁄2 oz/99 g warm cabbage salad.

1. Thread 31⁄2 oz/99 g lamb and 2 oz/57 g pepper and onion onto presoaked bamboo skewers. 2. Combine the marinade ingredients in a shallow dish. Add the skewers and marinate, refrigerated, for 30 minutes. Remove the skewers from the marinade. 3. Preheat the grill to medium-high heat. Clean and oil the grates. Grill skewers until the vegetables are tender and the lamb is cooked, about 2 minutes on each side. 4. Serve 1 skewer on a bed of 2 oz/57 g couscous.

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279


GRILLED FLANK STEAK WITH ROASTED SHALLOT SAUCE

1. Cut the steak into 31⁄2-oz/99-g portions. 2. Combine all of the ingredients for the marinade in a large bowl. Add the flank steak to the marinade, cover, and refrigerate for up to 3 hours. Drain well before grilling. 3. To make the sauce, combine the cider vinegar and glace or fond. Coat the shallots with the mixture and roast in a 350°F/177°C oven until tender, about 45 minutes. Allow the mixture to cool to room temperature and shred the shallots. Reserve until needed.

SERVINGS: 10 PORTIONING INFORMATION: 31⁄2 oz/99 g flank steak,

2 fl oz/60 mL sauce

NUTRITION PER SERVING: 280 calories, 10 g fat, 22 g total

carbohydrate, 24 g protein, 250 mg sodium, 35 mg cholesterol

4. Combine the fruit juices, white wine vinegar, and peppercorns in a medium saucepan over medium heat. Reduce this mixture by half. Add the shallots. Bring the sauce to a simmer and add the cilantro.

2 lb 4 oz/1 kg flank steak, trimmed FLANK STEAK MARINADE

5. Preheat the grill to medium-high heat. Clean and oil the grates.

24 fl oz/720 mL unsweetened pineapple juice 8 oz/227 g chopped pineapple

6. To serve, grill 1 portion of steak to desired doneness. Let the steak rest while reheating 2 fl oz/60 mL sauce. Slice the steak thinly on the diagonal and serve with the sauce.

3½ oz/99 g thinly sliced red onion 1 fl oz/30 mL low-sodium soy sauce 1 tbsp/15 mL red wine vinegar 1 tbsp/15 mL olive oil 4 limes, sliced 1 bunch cilantro, chopped ½ oz/14 g minced garlic 2 tsp/6 g minced jalapeño 1 tbsp/6 g chili powder 3 drops hot sauce ROASTED SHALLOT SAUCE

1½ tsp/7.50 mL cider vinegar 4 fl oz/120 mL Glace de Volaille or Fond de Veau Lié (page 457) 15 shallots 1¾ fl oz/50 mL unsweetened pineapple juice 1 fl oz/30 mL lime juice 1 tbsp/15 mL white wine vinegar 1 tsp/2 g cracked black peppercorns 16 fl oz/480 mL Fond de Veau Lié (page 457) 2 tbsp/6 g chopped cilantro

TECHNIQUES OF HEALTHY COOKING

280


GRILLED VEAL WITH BLACKBERRIES AND VANILLA

5. In a large sauté pan, caramelize the pearl onions in the orange Muscat wine over medium heat. 6. Preheat the grill to medium-high heat. Clean and oil the grates. Grill the veal until thoroughly cooked. Slice into 31⁄2-oz/99-g portions. 7. To serve, heap 11⁄2 oz/43 g pasta on a heated plate. Top with the sliced veal and coat with the 3 fl oz/90 mL sauce, 1 oz/28 g mushrooms, and 11⁄2 oz/43 g pearl onions.

SERVINGS: 10 PORTIONING INFORMATION: 31⁄2 oz/99 g veal, 11⁄2 oz/43 g pasta,

3 fl oz/90 mL sauce, 1 oz/28 g mushrooms, 11⁄2 oz/43 g onions NUTRITION PER SERVING: 330 calories, 4.5 g fat, 30 g total carbohydrate, 28 g protein, 170 mg sodium, 95 mg cholesterol

VEAL RUB

1 tbsp/9 g minced garlic 2 tbsp/12 g ground black pepper 2 tsp/2 g chopped thyme 1 tsp/5 mL extra-virgin olive oil 2 lb 4 oz/1 kg veal top round BLACKBERRY AND VANILLA SAUCE

10½ oz/298 g blackberries or huckleberries 10½ fl oz/315 mL black Muscat 20 fl oz/600 mL Fond de Veau Lié (page 457) 1 vanilla bean, split and scraped 10½ oz/298 g quartered chanterelle mushrooms 14 oz/397 g pearl onions, blanched, peeled 7 fl oz/210 mL orange Muscat 1 lb/454 g Black Pepper Pasta (page 377), cooked, warm 1. Combine the veal rub ingredients and coat the veal with the mixture. 2. Purée the berries and black Muscat wine in a blender. Simmer the purée gently in a small saucepan over low heat until flavorful and thickened. Strain to remove the seeds. 3. Heat the fond in a separate sauce pot over medium heat. Add the vanilla bean pod and seeds, remove the pan from the heat, and steep the vanilla bean in the fond for 10 minutes. 4. Remove the vanilla bean pod and add the mushrooms and the blackberry-Muscat purée to the infused fond. Return the pan to the heat and simmer until the mushrooms are tender.

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ROUPA VELHA

BROILED LAMB CHOPS WITH CARAMELIZED ROOT VEGETABLES AND WHITE BEAN–ROSEMARY SAUCE

SERVINGS: 10 PORTIONING INFORMATION: 31⁄2 oz/99 g steak, 3 fl oz/90 mL sauce NUTRITION PER SERVING: 133 calories, 3 g fat, 3 g total carbohydrate, 23 g protein, 60 mg sodium, 73 mg cholesterol

SERVINGS: 10 PORTIONING INFORMATION: 4 oz/113 g lamb chops, 31⁄4 oz/92 g

2 lb 8 oz/1.14 kg flank steak

white bean sauce, 31⁄4 oz/92 g root vegetables

1 tsp/3 g salt

NUTRITION PER SERVING: 326 calories, 12 g fat, 28 g total carbohydrate, 27 g protein, 827 mg sodium, 78 mg cholesterol

½ tsp/1 g ground black pepper 2 qt/1.92 L Beef Stock (page 454) 1 lb/454 g sliced onion

MARINADE

1 carrot, chopped

3 fl oz/90 mL reduced-sodium soy sauce

1 stalk celery, chopped

1 fl oz/30 mL Worcestershire sauce

1 Sachet d’Épices (page 455)

1 fl oz/30 mL vegetable oil 1 fl oz/30 mL Dijon mustard

SAUCE

1 tbsp/3 g chopped rosemary

4 fl oz/120 mL olive oil

1 tbsp/3 g chopped thyme

1 lb/454 g sliced onion

1 tbsp/3 g chopped sage

12 oz/340 g tomato concassé

1 tsp/2 g ground black pepper

3 tbsp/9 g chopped parsley 1 fl oz/30 mL red wine vinegar

20 lamb loin chops, trimmed

Sugar, as needed

1 tsp/3 g salt

Salt, as needed

½ tsp/1 g ground black pepper

Ground black pepper, as needed

2 lb/907 g Caramelized Root Vegetables (page 354), warm

1. Season the flank steak with salt and pepper. Heat a large sauce pot over medium heat and add the seasoned flank steak. Dry-sear on both sides to desired doneness.

2 lb/907 g White Bean–Rosemary Sauce (page 465), warm 1 tbsp/3 g chopped rosemary

2. Add the stock, onions, carrot, celery, and sachet d’épices. Reduce heat to low and braise until the meat is fork-tender.

1. Combine the ingredients for the marinade and spread evenly on the lamb chops. Marinate for 30 minutes.

3. Remove the steak from the braising liquid and cut or shred against the grain.

2. Brush any excess marinade off the lamb. Season the chops with the salt and pepper and place on a rack in a roasting pan. Broil until medium-rare.

4. To prepare the sauce, heat the oil in a medium pot. Add the onion and cook until caramelized, 7 to 9 minutes. Add the tomatoes, parsley, vinegar, and the shredded meat.

3. Serve 2 chops with 31⁄4 oz/92 g each vegetables and sauce and a sprinkle of rosemary.

5. Season with sugar, salt, and pepper as needed.

TECHNIQUES OF HEALTHY COOKING

282


ROASTED LOIN OF PORK WITH A HONEY-MUSTARD PAN SAUCE

4. Serve 31⁄2 oz/99 g pork on a heated plate with 3 tbsp/45 mL pan sauce. ROASTED LOIN OF PORK WITH A SOUTHWESTERN-STYLE MUSTARD SAUCE Use cilantro in place VARIATION

of the thyme in the sauce (add just before serving), spicy Creole mustard in place of whole-grain mustard, maple syrup or molasses instead of honey, and habanero or other chile-flavored vinegar instead of red wine vinegar. Garnish the sauce with a fine dice of jalapeños.

SERVINGS: 10 PORTIONING INFORMATION: 31⁄2 oz/99 g pork loin,

2 fl oz/60 mL sauce

NUTRITION PER SERVING: 212 calories, 8 g fat, 10 g total

carbohydrate, 24 g protein, 540 mg sodium, 59 mg cholesterol

2 lb 4 oz/1 kg pork loin, trimmed HONEY-MUSTARD PAN SAUCE

6 fl oz/180 mL Chicken Stock (page 454) ½ oz/14 g minced garlic ½ oz/14 g minced shallot 1 tbsp/3 g chopped thyme 1 oz/28 g tomato paste 2 fl oz/60 mL whole-grain mustard 2 tsp/4 g ground black pepper 2 fl oz/60 mL honey 2½ fl oz/75 mL red wine vinegar 16 fl oz/480 mL Fond de Veau Lié (page 457) 2 tsp/6.50 g salt 1. Dry-sear the pork loin in a large sauté pan over medium heat. Remove the pork from the pan and place it on a rack in a roasting pan. Roast in a 325°F/163°C oven until an internal temperature of 155°F/68°C. 2. Prepare the pan sauce while the pork is roasting. Deglaze the sauté pan with the stock. Reduce to about 1 fl oz/30 mL over medium heat. Add the garlic and shallots. Sweat until aromatic. Add the thyme, tomato paste, mustard, and pepper. Sauté until the tomato paste has browned. Stir in the honey, vinegar, fond, and salt. Simmer until the mixture has reduced to a sauce consistency, about 10 minutes. 3. Remove the pork from the roasting pan and let it rest for 15 minutes before carving. Degrease the roasting pan and deglaze the reduced drippings in the pan, if any. Add these drippings to the sauce and simmer to heat and slightly reduce the sauce.

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283


MOROCCAN SQUASH TAGINE WITH COUSCOUS

4. Finish by stirring in the parsley and lemon juice and seasoning with the pepper. Serve accompanied with 31⁄4 oz/92 g couscous.

Other varieties of winter squash may be substituted, including pumpkin, delicata, or dumpling. NOTE

SERVINGS: 8 PORTIONING INFORMATION: 31⁄2 oz/99 g squash mixture,

31⁄4 oz/92 g couscous

NUTRITION PER SERVING: 240 calories, 3 g fat, 45 g total carbohydrate, 9 g protein, 190 mg sodium, 5 mg cholesterol

CASSOULET WITH SMOKED TOMATOES

1½ fl oz/45 mL olive oil 1 tsp/2 g ground cumin

SERVINGS: 10

1 tsp/2 g ground ginger

PORTIONING INFORMATION: 13 oz/369 g

1 tsp/2 g ground cinnamon

NUTRITION PER SERVING: 319 calories, 4 g fat, 47 g total carbohydrate, 25 g protein, 384 mg sodium, 29 mg cholesterol

1 lb/454 g roughly chopped onion 4 garlic cloves, thinly sliced 1 lb 8 oz/680 g butternut squash, skin on, cut into large chunks

3 lb 4 oz/1.47 kg tomatoes, peeled, seeded, quartered

1 lb/454 g carrots, cut into 2-in/5-cm sticks

10 oz/284 g cubed lean pork

8 medium red potatoes, quartered

1 qt/960 mL Chicken Stock (page 454)

1 tbsp/10 g salt

2 lb 4 oz/1 kg thinly sliced onion

6 medium tomatoes, cut into large dice

5 fl oz/150 mL red wine

1 lb 8 oz/680 g frozen lima or fava beans

1 tbsp/9 g minced garlic

14 oz/397 g canned chickpeas, rinsed and drained

3½ oz/99 g tomato paste

1 qt/960 mL Vegetable Stock (page 454)

2 tsp/2 g chopped rosemary

Pinch saffron threads

3 tbsp/9 g chopped thyme

½ oz/14 g roughly chopped parsley

1 tsp/3 g salt

1 tbsp/15 mL lemon juice

1 lb 10 oz/738 g tomato concassé

1 tsp/2 g ground black pepper

10 fl oz/300 mL Fond de Veau Lié (page 457)

2 lb/907 g Couscous (page 362)

2 lb/907 g navy or Great Northern beans, cooked

9 oz/255 g duck breast

1 lb/454 g seasoned ground turkey (see Note)

1. Heat the oil in a large sauce pot over medium heat. Add the spices and sauté until they are aromatic, about 30 seconds.

GARNISH

3½ oz/99 g fresh bread crumbs

2. Add the onions, garlic, squash, carrots, potatoes, and salt. Cook gently for 10 minutes, until the mixture is softened and the vegetables have released some of their juices.

½ tsp/1 g chopped chives ½ tsp/1 g chopped parsley 1. To smoke the tomatoes, place the tomatoes on a rack in a roasting pan containing a thin layer of hardwood chips. Cover with a tight-fitting lid and place over direct heat. Smoke for 6 to 8 minutes. Small dice the tomatoes. Reserve.

3. Add the tomatoes and continue to cook for 3 minutes. Stir in the lima or fava beans, chickpeas, stock, and saffron. Bring to a boil over high heat. Reduce the heat to low; cover and stew for 30 minutes.

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2. Repeat the same smoking process for the duck breast. Smoke for 15 to 20 minutes. Dry-sear the smoked duck in a large sauté pan. Julienne the meat. Reserve.

1 lb 12 oz/795 g tomato concassé ½ oz/14 g ancho chiles, roasted, chopped ½ oz/14 g mulato chiles, roasted, chopped ½ oz/14 g chipotle chiles, roasted, diced

3. In a medium sauce pot, simmer the pork in the stock over medium heat until the meat is fork-tender. Reserve the meat and the stock separately. Skim any fat from the surface of the stock.

1 tsp/3 g salt ½ tsp/1 g ground black pepper ¾ tsp/1.50 g cayenne

4. Heat a large saucepan over medium heat and add the onions and 1 fl oz/30 mL of the wine. Sauté until the onions have browned. Add the garlic and sauté until aromatic. Add the tomato paste and sauté until browned. Deglaze the pan with the remaining wine and allow the wine to reduce to the consistency of heavy syrup. Add half of the smoked tomatoes, the rosemary, and thyme. Cook until the juice released from the tomatoes has cooked away. Add the salt, tomatoes, fond, and reserved stock. Stew gently for 15 minutes. Add the smoked duck, beans, turkey, and cooked pork. Heat thoroughly, about 20 minutes. Stir in the remaining smoked tomatoes.

GARNISH

Ten 8-in/20-cm whole wheat flour tortillas 10 oz/284 g Basic Rice Pilaf (page 356) 10 oz/284 g Tomato Salsa (page 447) 10 oz/284 g julienned roasted red pepper 2½ oz/71 g thinly sliced green onion 3½ oz/99 g grated Cheddar 5 fl oz/150 mL Greek yogurt

5. Toss the bread crumbs with the chives and parsley. Top the stew with the bread crumb mixture and brown in a 500°F/260°C oven.

1. Dry-sear the buffalo in a large sauce pot over medium heat. Add the onion and garlic and sauté until the onions are translucent. Add the tomato paste and chili powder. Sauté until the paste has browned.

Prepare the meat mixture for the Turkey Burgers (page 337), but do not form into patties. Sauté the mixture in a large skillet and drain any excess liquid.

2. Deglaze the pan with the fond. Add the tomatoes, chiles, salt, pepper, and cayenne and bring to a simmer. Cover the pot and place in a 350°F/177°C oven. Braise until the meat is fork-tender, about 40 minutes.

NOTE

3. Serve the chili in a flour tortilla “bowl” made by baking a tortilla weighted down with pie weights or dry beans in an ovenproof bowl until crisp. Fill the bowl with a layer of 1 oz/28 g rice pilaf and then 6 oz/170 g chili. Garnish with 1 oz/28 g salsa, 1 oz/28 g red pepper, 1⁄4 oz/7 g green onion, 1⁄3 oz/9 g cheese, and 1 tbsp/15 mL yogurt.

BUFFALO CHILI SERVINGS: 10 PORTIONING INFORMATION: 6 oz/170 g chili, 1 oz/28 g rice pilaf,

1 oz/28 g salsa, 1 oz/28 g peppers, 1 tortilla, 1⁄3 oz/9 g cheese, 1 tbsp/15 mL yogurt NUTRITION PER SERVING: 190 calories, 4 g fat, 13 g total carbohydrate, 27 g protein, 435 mg sodium, 74 mg cholesterol

2 lb 4 oz/1 kg buffalo round, trimmed, cubed 5 oz/142 g diced onion 1½ oz/43 g minced garlic 1½ oz/43 g tomato paste 1 oz/28 g chili powder 12 fl oz/360 mL Fond de Veau Lié (page 457)

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285


Pork Paprikash with Spätzle (page 380) and Sautéed Mustard Greens (page 375)

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LAMB CURRY

PORK PAPRIKASH SERVINGS: 6

SERVINGS: 8

PORTIONING INFORMATION: 13 oz/369 g pork paprikash

PORTIONING INFORMATION: 6 oz/170 g curry

NUTRITION PER SERVING: 319 calories, 4 g fat, 47 g total carbohydrate, 25 g protein, 384 mg sodium, 29 mg cholesterol

NUTRITION PER SERVING: 190 calories, 4 g fat, 13 g total carbohydrate, 27 g protein, 435 mg sodium, 74 mg cholesterol

2 lb/907 g pork loin, cubed All-purpose flour, as needed

3 lb/1.36 kg boneless lamb, trimmed, cut into 2-in/5-cm cubes

3 tbsp/45 mL olive oil

2 tbsp/20 g salt

3 medium chopped onions

2 tsp/4 g ground black pepper

3 garlic cloves, minced

1 fl oz/30 mL olive oil

3 tbsp/18 g Hungarian paprika, plus as needed for garnish

5 garlic cloves, minced 4 oz/113 g small-dice onion

Cayenne, as needed

1 tbsp/6 g curry powder

24 fl oz/720 mL Chicken Stock (page 454)

1 tbsp/15 mL tamarind paste

2 bay leaves

16 fl oz/480 mL white wine

Salt, as needed

16 fl oz/480 mL Chicken Stock (page 454)

Ground black pepper, as needed

1 lb/454 g peeled, medium-dice potato

4¼ oz/120 g low-fat sour cream

4 oz/113 g peeled, medium-dice acorn squash

½ oz/14 g chopped parsley

1 medium chayote squash, cut into medium-dice 1 tbsp/10 g salt

1. Dredge the pork lightly in flour. Heat a large, heavy pot over medium heat and add the oil. Quickly brown the pork cubes. Remove the pork from the pan and reserve.

1½ tsp/3 g ground black pepper 1 tbsp/15 mL lemon juice

2. Add the onions, garlic, paprika, and cayenne to the pan and sauté until the onions are lightly browned.

1. Season the lamb with the salt and pepper. Heat the oil in a large pot over medium heat, and sear the meat, working in batches if necessary, until well browned on all sides, 8 to 10 minutes. Remove from the pan and reserve.

3. Add the stock and bay leaves and season with salt and pepper as needed. Simmer until reduced by about half and the pork is fully cooked. Skim any excess fat. 4. Whisk in the sour cream and let simmer for 5 minutes. Adjust the seasoning with salt and additional paprika, if desired. Remove the bay leaves. Finish with chopped parsley. NOTE

2. Sauté the garlic and onion in the remaining oil in the pan until the onions are translucent, 4 to 5 minutes. Add the curry powder and cook for an additional 3 minutes. 3. Mix the tamarind paste with the wine and use the mixture to deglaze the pan.

Paprikash is often served with Spätzle (page 380).

4. Return the lamb to pan and add the stock, potatoes, squash, chayote, salt, and pepper. Reduce the heat to low and simmer until the meat is tender, about 1 hour. 5. Stir in the lemon juice before serving and cook for another 2 minutes.

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CURRIED GOAT

LAMB SHANKS BRAISED WITH LENTILS

SERVINGS: 10 PORTIONING INFORMATION: 31⁄2 oz/99 g goat meat,

SERVINGS: 10

21⁄2 oz/71 g sauce

PORTIONING INFORMATION: 4 oz/113 g lamb shank,

NUTRITION PER SERVING: 137 calories, 3 g fat, 1 g total carbohydrate, 23 g protein, 189 mg sodium, 59 mg cholesterol

4 fl oz/120 mL lentils

NUTRITION PER SERVING: 305 calories, 10 g fat, 27 g total carbohydrate, 27 g protein, 417 mg sodium, 46 mg cholesterol

GOAT MARINADE

Ten 4-oz/113-g pieces lamb shank, trimmed

16 fl oz/480 mL red wine

1 qt/960 mL Fond de Veau Lié (page 457)

1 tbsp/3 g chopped thyme

16 fl oz/480 mL dry white wine

1 tbsp/6 g ground black pepper

12 oz/340 g lentils, rinsed, sorted

5 garlic cloves, crushed

1 Bouquet Garni (page 455)

2 lb 4 oz/1 kg goat, trimmed, cubed

8 oz/227 g diced celery

9 fl oz/270 mL Fond de Veau Lié (page 457)

8 oz/227 g diced carrot

16 fl oz/480 mL Brown Veal Stock (page 454)

1 tbsp/3 g chopped parsley

2 tbsp/12 g Berbere Spice Blend (page 480)

1 tbsp/3 g chopped thyme ¼ tsp/0.50 g ground black pepper

1. Combine the goat marinade ingredients and marinate the goat, refrigerated, for 8 to 10 hours. Remove the goat from the marinade and dry-sear the meat in a large sauce pot over medium heat. Remove the meat from the pot. Deglaze the pot with the fond and stock. Add the spice blend and bring to a simmer.

1 fl oz/30 mL orange or lemon juice 1 tsp/3 g salt 1. Dry-sear the shanks in a large skillet over medium heat. Add the fond, wine, lentils, and bouquet garni. Bring to a simmer. Cover the pot and place in a 325°F/163°C oven. Braise until the lamb and lentils are tender, 11⁄2 to 2 hours. Remove the shanks and keep them warm.

2. Return the meat to the pot, cover, and place in a 350°F/177°C oven. Braise until the meat is fork-tender, 11⁄2 to 2 hours. Remove the meat from the braising liquid and simmer the liquid over direct heat until it has reduced to a sauce consistency.

2. Degrease the braising liquid by skimming the surface. Add the celery and carrots to the sauce and simmer until the vegetables are tender and the sauce has reduced slightly. Season the sauce with the parsley, thyme, pepper, orange or lemon juice, and salt.

3. Serve 6 oz/170 g of the braised goat and braising sauce.

Serve the goat with Curried Teff (page 365) and garnish each portion with Sweet Potato Cakes (page 383) and grilled green onions. (Nutrition information does not include serving suggestions.) SERVING SUGGESTION

3. Serve 4 oz/113 g lamb with 4 fl oz/120 mL lentils.

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CHICKEN STIR FRY WITH SOBA NOODLES

4. Toss the soba noodles with the remaining thickened stock separately over high heat until the noodles are very hot. 5. Serve 61⁄2 oz/184 g stir fry on a bed of 11⁄2 oz/43 g soba noodles.

SERVINGS: 10 PORTIONING INFORMATION: 61⁄2 oz/184 g stir fry,

11⁄2 oz/43 g soba noodles

NUTRITION PER SERVING: 260 calories, 3 g fat, 25 g total carbohydrate, 31 g protein, 800 mg sodium, 60 mg cholesterol

CURRIED CHICKEN

1 oz/28 g arrowroot

SERVINGS: 8

15 fl oz/450 mL Chicken Stock (page 454)

PORTIONING INFORMATION: 31⁄2 oz/99 g chicken, 21⁄2 oz/71 g sauce

5 fl oz/150 mL Fond de Veau Lié (page 457)

NUTRITION PER SERVING: 137 calories, 3 g fat, 1 g total carbohydrate, 23 g protein, 189 mg sodium, 59 mg cholesterol

1 tsp/5 mL sesame oil 1½ oz/43 g minced garlic 1½ oz/43 g minced ginger

Two 3-lb/1.36-kg chickens, cut into 8 pieces

2 lb 4 oz/1 kg boneless, skinless chicken breast, cut into strips

1 tbsp/15 mL lime juice 1 tbsp/6 g curry powder, plus as needed

10½ oz/298 g snow peas, strings removed

2 fl oz/60 mL coconut oil

7 oz/198 g sliced shiitake mushroom

3 garlic cloves, minced

10½ oz/298 g julienned red pepper

3 green onions, chopped

3½ oz/99 g thinly sliced green onion

3 thyme sprigs

2 lb/907 g napa cabbage chiffonade

1 oz/28 g minced ginger

5 fl oz/150 mL reduced-sodium soy sauce

1 tsp/2 g ground allspice

1 lb/454 g soba noodles, cooked

½ tsp/1 g ground black pepper 8 fl oz/236 mL Chicken Stock (page 454)

1. Combine the arrowroot with enough of the stock to make a smooth paste and reserve. Combine the remaining stock and fond in a small sauce pot and bring to a simmer. Add the arrowroot paste and simmer until the stock has thickened, about 2 minutes. Keep warm.

2 carrots, sliced ¹⁄8 in/3 mm thick 1 medium chayote squash, peeled, diced 1 medium potato, peeled, diced

2. Heat the oil in a wok or large sauté pan over high heat. Add the garlic and ginger and stir-fry until aromatic. Add the chicken and stir-fry until the meat is firm and light in color, about 2 minutes more.

1. Season the chicken with the lime juice and curry powder and marinate, refrigerated, overnight. 2. Heat the oil in a heavy-bottom stock pot over medium heat. Add the garlic, green onions, thyme, ginger, curry powder, allspice, and pepper. Sauté until the green onions are bright green, 2 to 3 minutes.

3. Deglaze the pan with 6 fl oz/180 mL of the stir-fry sauce. Add the snow peas, mushrooms, peppers, and green onions. Stir-fry until very hot and almost tender, about 2 minutes. Add the cabbage, soy sauce, and enough of the thickened stock to wilt the cabbage, if necessary.

3. Add the marinated chicken; cover and cook over low heat for 10 minutes. 4. Add the stock, carrots, chayote, and potato. Cook, covered, until the chicken and vegetables are cooked through and tender, 30 to 40 minutes.

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289


SAUTÉED TURKEY MEDALLIONS WITH TOMATO-BASIL JUS

DUCK STIR FRY WITH SHRIMP SERVINGS: 10 PORTIONING INFORMATION: 81⁄2 oz/241 g stir fry,

SERVINGS: 10

11⁄2 oz/43 g noodles

PORTIONING INFORMATION: 31⁄2 oz/99 g turkey,

NUTRITION PER SERVING: 210 calories, 10 g fat, 13 g total carbohydrate, 18 g protein, 1020 mg sodium, 95 mg cholesterol

21⁄2 fl oz/75 mL sauce

NUTRITION PER SERVING: 273 calories, 9 g fat, 12 g total carbohydrate, 34 g protein, 906 mg sodium, 70 mg cholesterol

DUCK MARINADE SPICE MIX

1¾ fl oz/53 mL reduced-sodium soy sauce

1½ oz/43 g salt

1 fl oz/30 mL sherry vinegar

1½ oz/43 g dry mustard

1 fl oz/30 mL rice wine vinegar

1 tbsp/6 g ground black pepper

1 tsp/5 mL sesame oil

1 tbsp/6 g dried thyme

1 tsp/3 g minced garlic

1 tbsp/6 g dried oregano

1 lb/454 g skinless, boneless duck breast, cut into strips

1 tbsp/6 g ground coriander

SHRIMP MARINADE

1 tbsp/6 g ground celery seed

2 tsp/10 mL rice wine vinegar

2 lb 4 oz/1 kg turkey medallions, 1¾ oz/50 g each

1 tsp/3 g minced garlic

6 oz/170 g all-purpose flour

1 tsp/3 g minced ginger

2 fl oz/60 mL peanut oil

1 tsp/5 mL fish sauce

20 fl oz/600 mL Tomato-Basil Jus (page 461)

¼ tsp/1.25 mL hot sauce

8 oz/227 g tomato concassé

¼ tsp/1.25 mL sesame oil

3 tbsp/9 g basil chiffonade

½ tsp/1 g five-spice powder ½ fl oz/15 mL hoisin sauce

1. Combine all of the ingredients for the spice mix. Dredge the turkey medallions in the spice mix and then in the flour.

1 lb/454 g shrimp (16/20 count), peeled, deveined, split lengthwise

2. To serve, heat a film of peanut oil in a sauté pan. Add 2 turkey medallions and sauté until golden brown on both sides. Remove the medallions from the pan and keep warm. Degrease the pan and deglaze with 2 3 fl oz/60 mL jus. Stir ⁄4 oz/21 g tomatoes and a pinch of basil into the sauce. Serve the medallions on a heated plate with the tomato-basil sauce.

1 tsp/5 mL sesame oil 10½ oz/298 g snow peas, strings removed 7 oz/198 g sliced shiitake mushroom 10½ oz/298 g julienned red pepper 3½ oz/99 g thinly sliced green onion 2 lb/907 g napa cabbage chiffonade

You can also serve the turkey with sautéed oyster mushrooms, steamed broccoli rabe, and Saffron Pasta (page 379). (Nutrition information does not include serving suggestions.) SERVING SUGGESTION

5 fl oz/150 mL reduced-sodium soy sauce Chicken Stock, as needed (page 454) 1 lb/454 g Buckwheat Noodles (page 378), cooked

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GRILLED CHICKEN WITH APPLES AND PECANS

1. Combine all of the duck marinade ingredients in a shallow bowl. Add the duck and toss to coat. Combine all of the shrimp marinade ingredients in a second bowl. Add the shrimp and toss to coat. Marinate the duck and shrimp separately, refrigerated, for 1 hour.

SERVINGS: 10

2. Heat the oil in a wok or large sauté pan over high heat. Remove the duck and shrimp from the marinades and add both to the hot pan. Stir-fry for about 2 minutes.

PORTIONING INFORMATION: 7 oz/198 g chicken salad,

3 tbsp/45 mL vinaigrette

NUTRITION PER SERVING: 300 calories, 17 g fat, 16 g total carbohydrate, 23 g protein, 90 mg sodium, 55 mg cholesterol

3. Add the snow peas, mushroom, pepper, and green onion. Stir-fry until almost tender, about 2 minutes.

VINAIGRETTE

10 fl oz/300 mL apple cider

4. Add the cabbage, soy sauce, and enough stock to wilt the cabbage.

1¼ fl oz/38 mL cider vinegar 1 tbsp/15 mL Worcestershire sauce

5. Heat the buckwheat noodles in a separate pan, if necessary.

1 tbsp/15 mL hot sauce 1 tbsp/3 g chopped thyme

6. Serve 81⁄2 oz/241 g stir fry on a bed of 11⁄2 oz/43 g buckwheat noodles.

1¼ fl oz/38 mL walnut oil 5½ oz/156 g pecan halves 2 lb 4 oz/1 kg boneless, skinless chicken breast 6 oz/170 g mixed greens 5 oz/142 g julienned endive 1 lb 5 oz/595 g peeled and thinly sliced Granny Smith apples 9 oz/255 g arugula 1. To make the vinaigrette, reduce the apple cider by two-thirds in saucepan over medium heat. Add the vinegar, Worcestershire sauce, hot sauce, and thyme. Remove from the heat and slowly whisk in the oil. 2. Toast the pecans in a 300°F/149°C oven until golden brown. 3. Preheat the grill to medium-high heat. Clean and oil the grates. Grill the chicken breast until thoroughly cooked. Cool and slice thinly. 4. Toss the ingredients.

pecans,

chicken,

and

remaining

5. To serve, toss 7 oz/198 g chicken salad with 3 tbsp/45 mL vinaigrette and arrange on a room-temperature plate.

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291


GRILLED QUAIL WRAPPED IN PROSCIUTTO WITH FIGS AND WILD MUSHROOMS

GRILLED CHICKEN BURRITOS SERVINGS: 10

PORTIONING INFORMATION: 4 grilled quail halves,

PORTIONING INFORMATION: 1 tortilla, 2 oz/57 g rice, 2 oz/57 g beans, 3 oz/85 g guacamole, 31⁄2 oz/99 g chicken, 2 oz/57 g tomatillo salsa

NUTRITION PER SERVING: 340 calories, 11 g fat, 10 g total

NUTRITION PER SERVING: 510 calories, 15 g fat, 56 g total carbohydrate, 36 g protein, 530 mg sodium, 60 mg cholesterol

SERVINGS: 10

2 fl oz/60 mL sauce

carbohydrate, 46 g protein, 540 mg sodium, 140 mg cholesterol

CHICKEN MARINADE

5 oz/142 g thinly sliced prosciutto

½ oz/14 g minced garlic

20 skinless quail, halved

2 tsp/6 g minced shallot

3 fl oz/90 mL dry sherry

5 tsp/5 g chopped cilantro

½ oz/14 g minced garlic

1 tsp/2 g ground black pepper

1 tsp/1 g ground black pepper

½ fl oz/15 mL lime juice

1 oz/28 g diced shallot

2 lb 4 oz/1 kg boneless, skinless chicken breast

16 fl oz/480 mL Fond de Veau Lié (page 457), warm 6 oz/170 g sliced wild mushrooms

Ten 8-in/20-cm whole wheat flour tortillas

3 oz/85 g dried figs

1 lb 4 oz/567 g cooked brown rice 1 lb 4 oz/567 g cooked black beans

1. Wrap a slice of prosciutto around each quail half and thread it onto a presoaked bamboo skewer.

1 lb 4 oz/567 g Guacamole with Toasted Cumin (page 447)

2. Combine the sherry, garlic, pepper, and half of the shallots in a shallow pan. Add the skewered quail and marinate, refrigerated, for 30 minutes.

1 lb 4 oz/567 g Salsa Verde(page 448) 1. Combine the ingredients for the chicken marinade. Toss the chicken in the marinade and refrigerate for at least 30 minutes.

3. Preheat the grill to medium-high heat. Clean and oil the grates. Remove the quail from the marinade and grill until thoroughly cooked, about 2 minutes on each side. Remove from the grill and brush with the fond.

2. Preheat the grill to medium-high heat. Clean and oil the grates. Shake any excess marinade from the chicken and grill until cooked. Slice thinly on a bias.

4. Sauté the remaining shallots and the mushrooms in a large nonstick skillet over medium heat. When the mushrooms begin to release their juices, add the figs and any remaining fond. Gently heat.

3. Cover the tortillas with a damp towel and warm in a 250°F/121°C oven. 4. To serve, spread a warmed tortilla with 2 oz/ 57 g rice, 2 oz/57 g beans, 2 oz/57 g guacamole, and 31⁄2 oz/99 g chicken. Roll up the tortilla around the filling and serve with 2 oz/57 g tomatillo salsa.

5. Serve 4 grilled quail halves with 2 fl oz/60 mL hot sauce.

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MUSHROOM TAMALES WITH SALSA VERDE

3. To make the filling, heat the butter in a sauté pan and sauté the garlic over low to medium heat for 3 to 4 minutes, careful to not let the garlic brown. Add the mushrooms and sauté until lightly browned, 4 to 5 minutes. Add the salt and pepper, stirring occasionally. Add the parsley and spinach and cook until wilted and bright green, 3 to 4 minutes.

SERVINGS: 8 PORTIONING INFORMATION: 31⁄2 oz/99 g tamale,

2 oz/57 g salsa verde

NUTRITION PER SERVING: 354 calories, 13 g fat, 29 g total carbohydrate, 6 g protein, 540 mg sodium, 20 mg cholesterol

4. Drain the corn husks and shake dry. Tear 16 long thin strips from the sides of 2 of the husks, about 1 ⁄4 in/6 mm wide. Set aside to use for tying the tamales.

DOUGH

5. Lay out the remaining 8 corn husks on a flat dry area, rough side down. Divide the prepared masa dough into 2-oz/57-g pieces and roll into balls.

7 oz/199 g masa harina

6. Using a tortilla press or heavy pan, flatten each ball of masa dough into a 1⁄3-in/8-mm-thick round and place the flattened dough into the corn husk, leaving about 11⁄2 in/4 cm of exposed corn husk at each end. Fill the center of the masa with 1 fl oz/30 mL of the mushroom filling. Bring the sides of the corn husks together, folding the dough onto itself; tuck one side of the corn husk under the other and roll up the tamale so the dough is completely enclosed inside the husk. Twist the ends and tie a shoelace bow using the reserved corn husk strips.

2 tsp/4 g dried porcini powder 1 tsp/3 g salt ½ tsp/1.50 g baking powder ½ tsp/1.50 g sugar 4¼ oz/120 g butter 8 fl oz/240 mL water, warm 5 oz/142 g fresh corn kernels 10 dried corn husks, soaked in warm water FILLING

7. Place the tamales in a steamer, cover tightly, and steam for 35 to 40 minutes. Turn the heat off and let the tamales rest in the pan for 10 minutes, covered lightly. Tamales are done when they feel firm but not too hard, and the dough easily pulls away from the husk. Serve 3 each 31⁄2-oz/99-g portion with 1 ⁄4 oz/50 g of the salsa.

1 oz/28 g butter 2 garlic cloves, minced 1 lb 2 oz/511 g mushrooms, sliced ¼ in/3 mm thick ½ tsp/1.50 g salt ½ tsp/1 g ground black pepper 2 tbsp/6 g chopped parsley 4 oz/113 g spinach, stems removed 14½ oz/412 g Salsa Verde (page 448) 1. To make the dough, combine the masa harina, porcini powder, salt, baking powder, and sugar in the bowl of an electric mixer fitted with the paddle attachment. Mix lightly. Add the butter and beat at medium speed for 3 minutes, until thoroughly mixed. Add the water and beat for 2 minutes more, stopping the mixer to scrape down the sides of the bowl as necessary. 2. Add the corn kernels and mix until incorporated. Take the masa dough out of the bowl, wrap in plastic wrap, and let rest at room temperature for 30 minutes. The dough should be moist and workable and not too dry.

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POBLANOS RELLENOS

tender. While the beans are starting to simmer, sweat the onion and garlic in the oil; add to the beans. In a 1-qt/960-mL sauce pot bring water and beans to a boil, reduce to a simmer and cook until tender, 60 to 70 minutes.

SERVINGS: 6 PORTIONING INFORMATION: 1 poblano relleno, 3 oz/85 g sauce,

31⁄2 oz/99 g escabeche, 2 oz/57 g guacamole, 4 tortilla chips

3. During the last 10 minutes of cooking, add the chipotles and the tomatoes; season as needed. The beans should be thick with most of the liquid absorbed. Be mindful not to scorch the bottom, so stir periodically to avoid scorching.

NUTRITION PER SERVING: 279 calories, 9 g fat, 23 g total

carbohydrate, 27 g protein, 437 mg sodium, 56 mg cholesterol

6 poblano chiles

4. Combine the beans, cheeses, amaranth, cumin, coriander, cilantro, oregano, and salt. Stuff the prepared poblano chiles with the filling and top with the tomato sauce. At service, heat the stuffed chiles in a 350°F/177°C oven.

5½ oz/156 g dried black beans, soaked overnight 24 fl oz/720 mL water 4 oz/113 g diced onion 1 tbsp/9 g thinly sliced garlic

5. Garnish 1 stuffed poblano with 3 oz/85 g tomato sauce, 31⁄2 oz/99 g vegetable escabeche, 2 oz/57 g guacamole, and 4 tortilla chips.

1 fl oz/30 mL extra-virgin olive oil 1¾ oz/50 g chipotle chiles in adobo sauce 2 oz/57 g grated Chihuahua cheese

To cook the amaranth: In a sauce pot, quickly parch 5 oz/145 g amaranth in 1 tbsp/15 mL olive oil. Add 10 fl oz/300 mL water, and bring to a boil. Reduce to a simmer and cook covered for 15 to 20 minutes, until tender. The grain should be firm, with apparent texture. Allow to stand for a few minutes for complete water absorption. NOTE

2½ oz/71 g grated panela cheese 10½ oz/298 g cooked amaranth (see Note) ½ tsp/1 g ground cumin ½ tsp/1 g ground coriander 1½ oz/43 g chopped cilantro 1½ tsp/3 g dried oregano 1 tsp/3 g salt 1 lb 5 oz/596 g Tomato Sauce (page 463) GARNISH

1 lb 2 oz/511 g Tomato Sauce (page 463) 2 lb 2 oz/966 g Vegetable Escabeche (page 463) 24 tortilla chips 10 cilantro sprigs 8 fl oz/240 mL sour cream (optional) 1 lb 10 oz/738 Guacamole with Toasted Cumin (page 447) 1. For the poblano chiles, blister the poblanos using a torch; remove the skin and seeds, leaving the peppers in one whole piece; set aside. Once the skin is blistered, let the peppers sit in a covered bowl until they are cool enough to handle. 2. For the poblano filling, combine the soaked beans and water. Do not add salt. Simmer until completely

TECHNIQUES OF HEALTHY COOKING

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MAIN DISHES FOR LUNCHES AND DINNERS

295


GRILLED LAMB KEBOBS WITH SMOKY TOMATO SAUCE

Turkish Aleppo pepper is available at specialty stores and Middle Eastern markets. NOTES

The lamb can be removed from the skewers and quartered. Heat the lamb in the tomato sauce.

SERVINGS: 10

CHICKEN KÖFTE KEBOBS

PORTIONING INFORMATION: 31⁄2 oz/99 g kebobs,

3 oz/85 g tomato sauce

NUTRITION PER SERVING: 279 calories, 9 g fat, 23 g total carbohydrate, 27 g protein, 437 mg sodium, 56 mg cholesterol

SERVINGS: 10 PORTIONING INFORMATION: 31⁄2 oz/99 g kebobs, 2 lemon wedges NUTRITION PER SERVING: 168 calories, 8 g fat, 13 g total carbohydrate, 10 g protein, 103 mg sodium, 36 mg cholesterol

4 fl oz/118 mL extra-virgin olive oil 4 garlic cloves, minced 2 tsp/4 g ground Aleppo pepper (see Note)

3 lb/1.36 kg ground chicken

2 lb 4 oz/1 kg boneless leg of lamb, cut into 2-in/5-cm cubes

3 oz/85 g dried bread crumbs

6 medium tomatoes

4 oz/113 g sour cream

1 tsp/3 g salt

6 garlic cloves, minced

2 medium green peppers, cut into 2-in/5-cm cubes

2½ oz/71 g chopped parsley

½ tsp/1 g ground black pepper

1 tsp/3 g salt

2 tbsp/6 g chopped parsley

½ tsp/1 g ground black pepper ¼ tsp/0.50 g red pepper flakes 2 lemons, cut into wedges

1. Combine the oil, garlic, and Aleppo pepper in a mixing bowl. Add the lamb and mix to coat evenly. Cover with plastic wrap and marinate, refrigerated, for 2 hours or up to overnight.

1. Preheat a gas grill to high heat. Clean the cooking grate.

2. Preheat a gas grill to high heat. If you are using a charcoal grill, build a fire and let it burn down until the coals are glowing red with a light coating of white ash. Spread the coals in an even bed. Clean the cooking grate.

2. Combine the ground chicken with the bread crumbs in a mixing bowl. 3. Add the sour cream, garlic, parsley, salt, black pepper, and red pepper flakes and mix to combine. Let rest for 15 minutes.

3. Grill the tomatoes until charred all over. Let cool slightly, then peel, core, seed, and coarsely chop. Transfer to a medium saucepan over medium-low heat. Using a potato masher or large fork, crush the tomatoes until chunky. Season the sauce with the salt. Reserve warm.

4. Form the ground chicken mixture into cylinders around oiled skewers. Grill until cooked through, 7 to 9 minutes. Serve on a heated platter with lemon wedges.

4. Thread the lamb onto six 12-in/30-cm metal skewers, alternating the meat with pieces of green pepper. Season the kebobs with salt and the black pepper and grill over a medium-hot fire, turning once, until the lamb is medium rare, about 4 minutes per side. 5. Serve 31⁄2 oz/99 g of the kebobs on a 3-oz/85-g pool of heated sauce, on a warm plate. Garnish with the parsley. TECHNIQUES OF HEALTHY COOKING

296


GRILLED KIBBE KEBOBS

JERK CHICKEN

SERVINGS: 10

SERVINGS: 10

PORTIONING INFORMATION: 3 oz/85 g

PORTIONING INFORMATION: 31⁄2 oz/99 g

NUTRITION PER SERVING: 168 calories, 8 g fat, 13 g total carbohydrate, 10 g protein, 103 mg sodium, 36 mg cholesterol

NUTRITION PER SERVING: 131 calories, 3 g fat, 4 g total carbohydrate, 20 g protein, 284 mg sodium, 56 mg cholesterol

4 oz/113 g fine-grind bulgur

JERK SEASONING

1 lb/454 g ground turkey thigh

1 oz/28 g allspice berries, toasted

6½ oz/184 g diced onion

1 cinnamon stick, broken into ½-in/1-cm pieces

2 oz/57 g minced jalapeño

¾ tsp/1.50 g freshly grated nutmeg

1 fl oz/30 mL olive oil

4 green onions, minced

1 tbsp/15 mL yogurt

3 oz/85 g minced onion

2 tbsp/6 g chopped cilantro

1 Scotch Bonnet chile, minced

1 tbsp/3 g chopped parsley

2 tsp/6.50 g salt

1 tbsp/3 g chopped mint

1 tsp/2 g ground black pepper

2 tsp/4 g ground cumin

1 tbsp/15 mL dark rum

1 tsp/2 g ground allspice

2 lb 4 oz/1 kg boneless, skinless chicken breast

¼ tsp/0.50 g ground cinnamon ½ tsp/1 g ground black pepper

1. To make the jerk seasoning, grind the allspice berries, cinnamon, and nutmeg to a powder in a spice mill. Transfer the powder to a food processor and add the green onions, onion, chile, salt, pepper, and rum. Process to form a thick paste.

¼ tsp/0.50 g cayenne GLAZE

1 tbsp/15 mL molasses 1 tbsp/15 mL reduced-sodium soy sauce

2. Preheat the grill to medium-high heat. Clean and oil the grates.

1 tbsp/15 mL olive oil

3. Rub the jerk seasoning over the chicken breasts and grill for 3 minutes on each side. Continue cooking the breasts on a rack in a roasting pan in a 375°F/191°C oven until they reach an internal temperature of 165°F/74°C, about 15 minutes.

1. Thoroughly rinse the bulgur and soak it in warm water for 10 minutes. Drain in a strainer for 20 minutes. Squeeze any excess moisture from the soaked bulgur. 2. Combine the soaked bulgur with the turkey, onion, jalapeño, oil, yogurt, herbs, and spices in a food processor. Pulse to fully incorporate.

Serve 3½ oz/99 g chicken with Black Bean Sauce (page 466), Green Papaya Salsa (page 450), and plantain chips. (Nutrition information does not include serving suggestions.) SERVING SUGGESTION

3. Mold 3-oz/85-g portions of the meat-bulgur mixture onto 8-in/20-cm presoaked wooden skewers. 4. Preheat the grill to medium-high heat. Clean and oil the grates. 5. Whisk together the glaze ingredients. Brush the meat mixture with the glaze just before grilling. Grill skewers for about 3 minutes on each side. 6. Serve skewers on a heated plate.

MAIN DISHES FOR LUNCHES AND DINNERS

297


SAVORY INDIAN CRÊPES WITH TOMATO AND PEANUT CHUTNEY

CHICKEN BREAST WITH PEACHES IN ZINFANDEL WINE SAUCE

SERVINGS: 10

SERVINGS: 10

PORTIONING INFORMATION: 31⁄2 oz/99 g crepes, 3 oz/85 g chutney

PORTIONING INFORMATION: 31⁄2 oz/99 g chicken,

NUTRITION PER SERVING: 160 calories, 3 g fat, 7 g total carbohydrate, 24 g protein, 150 mg sodium, 58 mg cholesterol

NUTRITION PER SERVING: 160 calories, 3 g fat, 7 g total

1 oz/28 g peaches, 2 fl oz/30 mL sauce

carbohydrate, 24 g protein, 150 mg sodium, 58 mg cholesterol

2 oz/57 g peanut flour

8 fl oz/240 mL apple cider

3¼ oz/92 g chickpea flour

½ oz/14 g minced shallot

1 tbsp/10 g salt

1 tsp/1 g minced garlic

1 tsp/2 g carom

¾ fl oz/20 mL cider vinegar

¼ tsp/0.50 g cayenne

2 lb 4 oz/1 kg boneless, skinless chicken breast

12 fl oz/360 mL water

10 oz/284 g sliced, peeled peaches

2 jalapeños, seeded, minced

16 fl oz/480 mL Fond de Veau Lié (page 457)

1 oz/28 g chopped cilantro

1¾ fl oz/53 mL Zinfandel

1 tbsp/15 mL canola oil 2 lb 8 oz/1.13 kg Tomato and Peanut Chutney (page 453)

1. Combine the cider, shallot, garlic, and vinegar in a shallow bowl. Add the chicken breasts and marinate, refrigerated, for 30 minutes.

1. Whisk the flours, salt, carom, and cayenne together in a medium bowl. Whisk in the water (it should look like a thin pancake batter) and set the batter aside for 30 minutes.

2. Remove the chicken breasts from the marinade and place in a roasting pan. Roast in a 375°F/191°C oven until they reach an internal temperature of 165°F/74°C. Remove the breasts from the pan and rest for 10 minutes.

2. Working quickly, pour 2 fl oz/60 mL of the batter onto the center of a hot, lightly greased skillet and spread it into a large and thin circle with the back of the measuring cup or the back of a spoon (work quickly, as the batter cooks fast).

3. Combine the peaches, fond, and wine in a small saucepan over medium heat. Simmer slowly until thoroughly heated and of a good coating consistency.

3. Drizzle 1⁄4 tsp/1.25 mL of the oil over the top of the crêpe. Cook the underside of the crêpe until it is browned, about 1 to 11⁄2 minutes. Flip it and cook the other side until dry, about 30 seconds. Serve with a generous scoop of chutney and eat while hot.

4. To serve, slice 31⁄2 oz/99 g chicken on a bias and serve with 2 fl oz/60 mL warm sauce and 1 oz/28 g peaches.

TECHNIQUES OF HEALTHY COOKING

298


GRILLED PHEASANT WITH ASPARAGUS AND BLACK TRUFFLE BUTTER

BARBADOS BARBECUED CHICKEN SERVINGS: 8 PORTIONING INFORMATION: 31⁄2 oz/99 g chicken,

SERVINGS: 10 3

2 oz/57 g barbecue sauce

PORTIONING INFORMATION: 31⁄2 oz/99 g pheasant,

NUTRITION PER SERVING: 190 calories, 7 g fat, 7 g total carbohydrate, 25 g protein, 462 mg sodium, 58 mg cholesterol

2 ⁄4 oz/78 g asparagus, 31⁄4 oz/92 g risotto, 2 oz/57 g tomatoes, 1 ⁄2 tsp/2.50 mL truffle butter NUTRITION PER SERVING: 280 calories, 16 g fat, 6 g total carbohydrate, 27 g protein, 560 mg sodium, 65 mg cholesterol

BARBECUE SAUCE

4 fl oz/120 mL lime juice 2 lb 4 oz/1 kg boneless, skinless pheasant breast

4 fl oz/120 mL olive oil

2 tsp/6.50 g salt

4 fl oz/120 mL dark rum

1 tsp/2 g ground black pepper

4 oz/113 g brown sugar

3 fl oz/90 mL vegetable oil

3 tbsp/9 g chopped cilantro

¾ fl oz/20 mL extra-virgin olive oil

3 tbsp/27 g minced ginger

1 lb 4 oz/567 g tomato concassé

2 tsp/6 g minced jalapeño

1 lb 11 oz/767 g peeled and trimmed asparagus

2 tsp/4 g ground nutmeg

4 fl oz/120 mL Chicken Stock (page 454)

½ tsp/1 g ground allspice

2 lb/907 g Risotto (page 359), warm

½ tsp/1 g ground cinnamon

5 tsp/25 mL Truffle Butter (page 478)

¼ tsp/1 g salt 8 boneless, skinless chicken breasts

1. Preheat the grill to medium-high heat. Clean and oil the grates.

1. Combine the ingredients for the barbecue sauce and whisk to blend.

2. Season the pheasant with the salt and pepper, and coat lightly with the vegetable oil. Grill the breasts for 3 minutes on each side. Continue cooking the breasts on a rack in a roasting pan in a 375°F/191°C oven until they reach an internal temperature of 165°F/74°C, about 10 minutes.

2. Rinse and dry the chicken breasts. Trim any excess fat. Combine the chicken with two-thirds of the barbecue sauce. Marinate 30 to 45 minutes. 3. Preheat the grill to 350°F/176°C. Clean and oil the grates. Grill the chicken, skin side down, for approximately 6 minutes. Brush the chicken with marinade. Turn and cook for an additional 6 minutes or until done.

3. Heat the olive oil in a large sauté pan over medium heat. Add the tomatoes and heat thoroughly. 4. In a large sauté pan fitted with a lid, pan-steam the asparagus in the stock until tender.

4. Before serving, spoon the remaining one-third of the barbecue sauce over the chicken.

5. To serve, fan 2 oz/57 g asparagus from the center of the plate. Spoon 31⁄4 oz/92 g risotto in the center of the plate, top with 2 oz/57 g tomatoes, and rest 31⁄2 oz/99 g pheasant against the risotto. Top the breast with a dollop of truffle butter (about 1⁄2 tsp/ 2.50 mL).

MAIN DISHES FOR LUNCHES AND DINNERS

299


PAN-SMOKED CHICKEN BREAST WITH ARTICHOKE AND MUSTARD SAUCE

TAMAL CASSEROLE BATCH YIELD: 3 lb/1.36 kg SERVINGS: 8 PORTIONING INFORMATION: 6 oz/170 g

SERVINGS: 10

NUTRITION PER SERVING: 217 calories, 3 g fat, 20 g total carbohydrate, 25 g protein, 244 mg sodium, 59 mg cholesterol

PORTIONING INFORMATION: 31⁄2 oz/99 g chicken breast,

2 fl oz/60 mL sauce

NUTRITION PER SERVING: 160 calories, 17 g fat, 14 g total

carbohydrate, 25 g protein, 300 mg sodium, 30 mg cholesterol

6¼ oz/177 g masa harina 10 fl oz/300 mL water

2 lb 4 oz/1 kg boneless, skinless chicken breast

1 fl oz/30 mL annatto oil

2 tsp/10 mL vegetable oil

STEW

1 oz/28 g diced shallot

4 fl oz/118 mL extra-virgin olive oil

10 fl oz/300 mL Chicken Stock (page 454)

8 oz/227 g chopped onion

10 fl oz/300 mL Fond de Veau Lié (page 457)

4 garlic cloves, minced

1 fl oz/30 mL Dijon mustard

2 jalapeños, seeded, cut into small dice

2 fl oz/60 mL whole-grain mustard

1 large green pepper, cut into small dice

3 tbsp/45 mL balsamic vinegar

1 large red pepper, cut into small dice

10 cooked quartered artichoke hearts

12 oz/340 g quartered white mushrooms

5 oz/142 g pitted halved Kalamata olives

6 oz/170 g corn kernels, fresh or frozen

1 tbsp/3 g chopped tarragon

4 fl oz/120 mL white wine 8 oz/227 g tomato purée

1. Lightly pound the chicken breasts to an even thickness.

1 oz/28 g chopped parsley 1 oz/28 g chopped cilantro

2. Place the breasts on a rack in a roasting pan containing a thin layer of hardwood chips. Cover with a tight-fitting lid and place over direct heat. Smoke for 6 to 8 minutes. Remove the breasts from the pan and continue cooking on a rack in a roasting pan in a 375°F/191°C oven until they reach an internal temperature of 165°F/74°C, about 10 minutes.

1 tbsp/10 g salt 1 qt/960 mL Chicken Stock (page 454) 1. Combine the masa harina, water, and annatto oil. Mix for several minutes. Reserve. 2. Heat the oil in a sauce pot; add the onions, garlic, jalapeños, and peppers and sauté until soft. Add the mushrooms and corn and cook until mushrooms are soft, about 5 minutes. Deglaze pan with the wine. Continue cooking until wine has reduced by half. Add the tomato purée and cook for 10 minutes. Season with the parsley, cilantro, and salt.

3. Heat the oil in a small sauce pan over medium heat. Add the shallot and sauté until translucent. Add the stock and reduce by half. Stir in the fond, mustards, and vinegar. Simmer until reduced to a sauce consistency. Add the remaining ingredients and heat thoroughly. 4. To serve, slice each breast on a bias and serve 31⁄2 oz/99 g chicken on a pool of 2 fl oz/60 mL sauce.

4. Add the stock and simmer for 5 minutes. Add the masa harina mixture in three stages, stirring constantly with a wooden spoon to prevent lumps from forming. 5. Transfer mixture to a baking dish 13 by 9 by 2 in/33 by 23 by 5 cm. Bake in a 350°F/177°C oven for 30 minutes.

TECHNIQUES OF HEALTHY COOKING

300


CHICKEN BRAISED WITH PIQUILLO PEPPERS

WHOLE WHEAT QUESADILLAS WITH ROASTED CHICKEN, ANCHO CHILE CACIOTTA, AND MANGO SALSA

SERVINGS: 8 PORTIONING INFORMATION: 31⁄2 oz/99 g chicken,

4 fl oz/120 mL braising liquid

NUTRITION PER SERVING: 180 calories, 4 g fat, 6 g total carbohydrate, 28 g protein, 284 mg sodium, 68 mg cholesterol

SERVINGS: 10 PORTIONING INFORMATION: 2 whole wheat tortillas, 31⁄2 oz/99 g

chicken, 3 oz/85 g chard, 1 oz/28 g each cheese and mango salsa

One 6-lb/2.72-kg chicken, quartered, skin removed

NUTRITION PER SERVING: 330 calories, 12 g fat, 16 g total

carbohydrate, 34 g protein, 343 mg sodium, 130 mg cholesterol

2 tbsp/20 g salt 4 tbsp/60 mL olive oil 1 medium onion, chopped

Three 3½-lb/1.59-kg chickens

2 tbsp/18 g minced garlic

½ tsp/1.50 g salt

2 oz/57 g diced prosciutto

½ tsp/1 g ground black pepper

1 tsp/2 g paprika

1 fl oz/30 mL olive oil

1 lb/453 g peeled, seeded and chopped plum tomatoes

6 garlic cloves, chopped

16 piquillo peppers, cut into strips ½ in/1 cm thick

2 lb/907 g Swiss chard, stems removed

2 ñora chiles, diced

Twenty 8-in/20-cm whole wheat flour tortillas

1 tsp/2 g ground black pepper

8 oz/227 g green onions, split lengthwise, thinly sliced 10 oz/284 g grated ancho chile caciotta cheese

1. Season the chicken pieces with 1 tbsp/10 g of the salt.

Vegetable oil spray, as needed

2. Heat the oil in a shallow casserole over medium heat and brown chicken on all sides. Add the onions and garlic, and cook until the onions are translucent, 4 to 5 minutes.

10 oz/284 g Mango Salsa (page 449) 1. Season the chicken with the salt and pepper and roast in a 350°F/177°C oven to an internal temperature of 165°F/74°C. Cool, remove all the meat, and shred to yield 2 lb 4 oz/1 kg meat.

3. Add the prosciutto and cook until crisp, 1 to 2 minutes more. Stir in the paprika. 4. Add the tomatoes, then mix in the piquillo peppers and chiles. Season with the remaining salt and the black pepper. Cover and simmer until the chicken is cooked through, 40 to 45 minutes. The tomatoes should provide enough liquid for cooking. If not, add a little chicken broth or water.

2. Heat the oil in a pan over medium heat. Sauté the garlic until aromatic, 30 seconds to 1 minute. Add the Swiss chard and sauté until the leaves are wilted slightly, 3 to 4 minutes. Work in batches if necessary. 3. Cover the tortillas with a lightly dampened towel and warm in a 225°F/107°C oven until soft. 4. To serve, place 31⁄2 oz/99 g chicken, some green onions, 3 oz/85 g Swiss chard, and 1 oz/28 g cheese in the center of 1 tortilla. Top with another tortilla and place in a heated, oil-sprayed sauté pan. Lightly brown on both sides, making certain that the cheese is melted in the middle. Cut the quesadilla into fourths and serve with 1 oz/28 g mango salsa.

MAIN DISHES FOR LUNCHES AND DINNERS

301


SMOKED TURKEY BREAST WITH CRANBERRYORANGE VINAIGRETTE

3. While the turkey is roasting, combine the glaze ingredients in a large pot and bring to a simmer to dissolve the sugars. Baste the turkey with the glaze several times during roasting. Cool the turkey completely and thinly slice. 4. To serve, toss 1 oz/28 g each endive and frisée with 1 tbsp/15 mL vinaigrette. Arrange 31⁄2 oz/99 g turkey slices on a bed of greens. Garnish the salad with 1 oz/28 g conserve.

SERVINGS: 10 PORTIONING INFORMATION: 31⁄2 oz/99 g turkey, 2 oz/57 g endive

and frisée, 1 tbsp/15 mL vinaigrette, 1 oz/28 g conserve

NUTRITION PER SERVING: 221 calories, 2 g fat, 35 g total

carbohydrate, 14 g protein, 731 mg sodium, 34 mg cholesterol

BRINE

3 qt/2.88 L water 6 oz/170 g salt 4 oz/113 g light brown sugar 1 tbsp/6 g black peppercorns 1 tbsp/6 g crushed juniper berries 1 tbsp/3 g chopped thyme 2 tsp/2 g chopped sage 4 bay leaves ¾ oz/21 g curing salt 2 lb 4 oz/1 kg turkey breast GLAZE

2 fl oz/60 mL whiskey 1 oz/28 g honey 1½ oz/43 g light brown sugar 10 oz/284 g Belgian endive, torn 10 oz/284 g frisée, torn 5 fl oz/150 mL Balsamic Vinaigrette (page 470) 10 oz/284 g Orange and Herb Conserve (page 451), for garnish 1. Combine the brine ingredients in a large pot and bring to a boil over high heat. Remove from heat and cool completely. Submerge the turkey breast in the brine to cure, refrigerated, for 8 to 10 hours. 2. Remove the turkey from the brine and place on a rack in a roasting pan containing a thin layer of hardwood chips. Smoke-roast the turkey breast in a 350°F/177°C oven to an internal temperature of 165°F/74°C. TECHNIQUES OF HEALTHY COOKING

302


POACHED CORNISH GAME HEN WITH STAR ANISE

PAELLA VALENCIANA SERVINGS: 10 PORTIONING INFORMATION: 9 oz/255 g

SERVINGS: 10

NUTRITION PER SERVING: 427 calories, 8 g fat, 55 g total carbohydrate, 30 g protein, 265 mg sodium, 76 mg cholesterol

PORTIONING INFORMATION: 1 Cornish game hen,

2 oz/57 g brown rice, 5 oz/142 g vegetables

NUTRITION PER SERVING: 308 calories, 6 g fat, 33 g total carbohydrate, 30 g protein, 564 mg sodium, 112 mg cholesterol

10 skinless game hen legs 2 tsp/10 mL olive oil 10 Cornish game hens

½ oz/14 g minced garlic

1 tsp/3 g salt

3½ oz/99 g diced onion

¼ tsp/0.50 g ground black pepper

10 oz/284 g diced bell pepper, assorted colors

10 bay leaves

1½ oz/43 g minced jalapeño

10 thyme sprigs

5 oz/142 g sliced white mushrooms

¼ tsp/0.50 g caraway seeds

¼ tsp/0.50 g saffron threads

30 parsley stems

1 lb 2 oz/510 g medium-grain rice

1 qt/960 mL Chicken Stock (page 454), or as needed

40 fl oz/1.20 L Chicken Stock (page 454)

5 pieces star anise

20 littleneck clams, scrubbed

10 oz/284 g bâtonnet carrot

20 mussels, scrubbed, debearded

10 oz/284 g bâtonnet turnip

10 shrimp (16/20 count), peeled, deveined

10 oz/284 g bâtonnet parsnip

10 oz/284 g green peas, fresh or frozen

10 oz/284 g bâtonnet yellow squash 10 oz/284 g bâtonnet cucumber

1. Roast the game hen legs in a 350°F/177°C oven until medium-rare.

1 lb 4 oz/567 g cooked brown rice

2. Heat the oil in a large pot over medium heat. Add the garlic and onion and sauté until the onions have browned. Add the pepper and jalapeño and cook until tender. Add the mushrooms and sauté until they begin to release their juices. Add the saffron and rice and sauté until the rice grains are coated with the oil.

GARNISH

2 oz/57 g green onions, thinly sliced on the diagonal 2 oz/57 g chives, chopped 1. Rub each hen with the salt and pepper and season the cavity of each hen with a bay leaf, thyme sprig, a few caraway seeds, and 3 parsley stems. Truss the hens.

3. Add the stock and bring to a simmer. Cover and place in a 350°F/177°C oven for 35 minutes. Add the hen legs, clams, mussels, shrimp, and peas. Cover and continue cooking until the clams and mussels have opened and the shrimp have cooked, about 8 minutes.

2. Place the hens in a deep pot. Cover with the stock and add the star anise. Cover the pot with parchment paper and simmer slowly over low heat for 30 minutes.

4. Serve 9 oz/255 g of the paella on a heated plate.

3. Add all of the vegetables to the pot and simmer until the vegetables are tender and the hens are cooked, an additional 10 minutes. Stir the rice into the stock and simmer to heat thoroughly. 4. Serve 1 Cornish game hen, 2 oz/57 g brown rice, and 5 oz/142 g vegetables. Garnish each portion with green onions and chives.

MAIN DISHES FOR LUNCHES AND DINNERS

303


CHICKEN AND SHRIMP POT PIE WITH HERB-CRACKER CRUST

4. Blend the milk with the mustard and add to the stock and potatoes. 5. Heat the butter in a sauté pan over medium heat. Add the onion, celery, carrot, and pepper and sweat until tender. Add the herbs, black pepper, Worcestershire sauce, and hot sauce. Simmer for 5 minutes. Add the vegetables to the potato-stock mixture and simmer until all of the ingredients are tender and hot, about 10 minutes. Remove the twine from the chicken and return the chicken and the shrimp to the stew.

SERVINGS: 10 PORTIONING INFORMATION: 7 oz/198 g stew, 1 oz/28 g crust NUTRITION PER SERVING: 367 calories, 10 g fat, 39 g total carbohydrate, 29 g protein, 551 mg sodium, 121 mg cholesterol

6. Roll out the cracker crust and cut out to make “lids” for the crocks. Divide the stew evenly among 10 crocks. Top with the crust. Bake in a 425°F/218°C oven until the crust is crisp, about 10 minutes. Serve at once.

1 lb 4 oz/567 g boneless, skinless chicken breast 2 qt/1.92 L Chicken Stock (page 454) 1 lb/454 g shrimp (16/20 count), peeled, deveined

HERB-CRACKER CRUST

4 oz/113 g arrowroot 1 lb 5 oz/595 g peeled, diced potatoes

SERVINGS: 10

14 fl oz/420 mL evaporated skim milk

PORTIONING INFORMATION: 1 oz/28 g

1 fl oz/30 mL Dijon mustard

NUTRITION PER SERVING: 80 calories, 2 g fat, 13 g total

1¾ oz/50 g butter

carbohydrate, 2 g protein, 135 mg sodium, 5 mg cholesterol

3½ oz/99 g diced onion 3½ oz/99 g diced celery

5½ oz/156 g all-purpose flour

3½ oz/99 g diced carrot

1 tsp/5 mL sugar

3½ oz/99 g diced green pepper

½ tsp/1.50 g salt

1 tbsp/3 g chopped rosemary

¼ tsp/0.75 g baking powder

4 tsp/4 g chopped thyme

¾ oz/21 g butter

½ tsp/1 g ground black pepper

2 tbsp/6 g chopped basil

1 fl oz/30 mL Worcestershire sauce

2 tbsp/6 g chopped parsley

½ tsp/2.50 mL hot sauce

1 tbsp/3 g chopped basil

10 oz/284 g Herb-Cracker Crust (see right)

4½ fl oz/130 mL buttermilk, chilled

1. Pound the chicken breasts to an even thickness and cut into 31⁄2-oz/99-g portions. Roll the chicken into roulades and tie with butcher’s twine.

1. Sift together the flour, sugar, salt, and baking powder. Cut the butter into the mixture with a fork or pastry knife until mealy. Add the herbs and buttermilk and mix just until a stiff dough forms.

2. Bring the stock to a simmer in a large sauce pot over medium heat. Add the chicken and poach for 10 minutes. Add the shrimp and continue to poach for another 5 minutes. Remove the chicken and shrimp and skim the surface of the stock.

2. Pass the dough through the widest setting of a pasta machine, dusting it with a little flour if necessary to prevent sticking. Fold the dough in thirds, and roll twice more, keeping the dough as rectangular as possible. Continue to pass the dough through the machine, making the settings narrower each time, until the dough is 1⁄3 in/1 cm thick. Cut the dough into shapes required to cover pot pies.

3. Combine the arrowroot with enough water to form a paste. Add to the stock and simmer until thickened, about 2 minutes. Add the potatoes and simmer until tender.

TECHNIQUES OF HEALTHY COOKING

304


RABBIT AND OYSTER ÉTOUFFÉE

on all sides, turning as necessary. Add the remaining stock and bring to a simmer. Cover the pot and cook in a 350°F/177°C oven until the rabbit is tender, about 30 minutes. Remove the rabbit from the cooking liquid and keep the meat warm.

SERVINGS: 10

3. Skim the surface of the cooking liquid and add the oyster liquor. Reduce to a sauce consistency. Add the oysters and rabbit to the sauce and simmer just until the oysters’ edges begin to curl, 3 to 4 minutes.

PORTIONING INFORMATION: 6 oz/170 g étouffée, 11⁄2 oz/43 g rice NUTRITION PER SERVING: 355 calories, 10 g fat, 36 g total carbohydrate, 28 g protein, 340 mg sodium, 66 mg cholesterol

4. Serve 6 oz/170 g étouffée on a bed of 11⁄2 oz/43 g pilaf and garnish with sliced green onions.

SEASONING MIX

7 oz/198 g all-purpose flour, toasted 1 tsp/2 g hot paprika ½ tsp/1 g garlic powder ½ tsp/1 g onion powder ½ tsp/1 g ground white pepper ½ tsp/1 g ground black pepper ½ tsp/1 g dried basil ½ tsp/1 g filé powder Pinch cayenne 2 lb 4 oz/1 kg boneless rabbit, cubed 1 qt/960 mL Chicken Stock (page 454) 3½ oz/99 g diced onion 3½ oz/99 g diced green pepper 2 oz/57 g diced celery 2 oz/57 g thinly sliced green onion 2 oz/57 g tomato concassé ½ oz/14 g minced garlic 14 oz/397 g shucked oysters, liquor reserved 1 lb/454 g Basic Rice Pilaf (page 356) 1 oz/28 g green onions, thinly sliced cut on the diagonal, for garnish 1. Combine the seasoning ingredients in a medium bowl. Add the rabbit pieces and turn to coat evenly with the seasoning. Reserve. 2. Heat 2 fl oz/60 mL of the stock in a large sauce pot over medium heat. Add the onion, pepper, celery, green onions, tomatoes, and garlic and sauté until the onions are tender and brown. Shake off any excess spice blend from the rabbit pieces and add them to the pot with the onion mixture. Brown the rabbit evenly

MAIN DISHES FOR LUNCHES AND DINNERS

305


Udon Noodle Pot TECHNIQUES OF HEALTHY COOKING

306


UDON NOODLE POT

MALAYSIAN CHICKEN SATAY WITH PRESSED RICE CAKES AND SPICY PEANUT SAUCE

BATCH YIELD: 5 lbs/2.27 kg SERVINGS: 10 PORTIONING INFORMATION: 8 oz/227 g

SERVINGS: 10

NUTRITION PER SERVING: 437 calories, 4 g fat, 75 g total

PORTIONING INFORMATION: 3 oz/85 g satay,

carbohydrate, 24 g protein, 110 mg sodium, 34 mg cholesterol

11â „2 oz/43 g rice cakes, 1 oz/28 g sauce

NUTRITION PER SERVING: 340 calories, 9 g fat, 33 g total carbohydrate, 28 g protein, 290 mg sodium, 55 mg cholesterol

2 lb/907 g udon noodles 2 quarts/1.92 L Dashi (page 456) 4 fl oz/120 mL soy sauce

2 stalks lemongrass, trimmed, minced

1 fl oz/30 mL mirin

4 garlic cloves, roughly chopped

12 littleneck clams, scrubbed

1 tbsp/9 g finely grated galangal

12 shiitake mushrooms, stems removed

4 oz/113 g sugar

12 napa cabbage leaves

2 tsp/6 g salt

8 oz/227 g thin rounds of carrot

2 tsp/4 g ground turmeric

8 oz/227 g trimmed snow peas

2 tbsp/30 mL dry roasted peanuts, ground

8 oz/227 g boneless, skinless chicken thighs, trimmed, cut into strips

2 lb/907 g boneless, skinless chicken thighs, cut into ½-in/1-cm cubes

12 shrimp (16/20 count), peeled, deveined

2 medium cucumbers, cut into medium dice

4 green onions, thinly sliced on the bias, for garnish

1 medium red onion, cut into small dice 10 Pressed Rice Cakes (page 361)

1. Cook the noodles in rapidly boiling, lightly salted water until al dente. Shock in cold water, drain, and reserve.

1 lb 8 oz/680 g Spicy Peanut Sauce (page 466) 1. In a blender, process the lemongrass, garlic, galangal, and as much water as necessary to facilitate blending, until it becomes a smooth marinade. Transfer to a bowl and add the sugar, salt, turmeric, and peanuts. Pour the marinade over the chicken and massage thoroughly. Cover and marinate, refrigerated, for 24 hours.

2. When ready to serve, heat the dashi, soy sauce, and mirin in a sauce pot and bring to just under a simmer. 3. In a separate sauce pot, combine a small amount of the heated dashi mixture with the clams, mushrooms, cabbage, carrots, and snow peas and cook until the clams start to open.

2. Combine the cucumbers and red onion and reserve until needed. Preheat a gas grill to medium-high heat.

4. Add the chicken and shrimp and continue to cook until shrimp is pink and chicken is cooked, about 1 minute.

3. Pierce the marinated chicken onto presoaked bamboo skewers, aiming for the center of the meat so that it lays flat on the skewers. Arrange 3 to 5 pieces per skewer.

5. Reheat the noodles in boiling water.

4. Grill the satay, turning often, until they are cooked through and the marinade has caramelized.

6. Arrange 4 oz/113 g hot noodles in individual heated serving bowls and top with the cooked clamshrimp mixture.

5. Serve satay with the cucumber-red onion mixture, 1 rice cake, and 1 oz/28 g peanut sauce.

7. Pour enough hot dashi mixture over the noodles to barely submerge them. Serve garnished with sliced green onions.

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PAD THAI

wok. Using a spatula or a wooden spoon, stir until set, about 20 seconds.

5. Add the noodles and shrimp and stir together briefly with the other ingredients.

SERVINGS: 16 PORTIONING INFORMATION: 6 oz/170 g pad thai, NUTRITION PER SERVING: 410 calories, 18 g fat, 48 g total

6. Add the stock and cook until the noodles begin to soften, 2 to 3 minutes.

SAUCE

7. Drizzle in the sauce and toss to evenly coat the noodles. Reduce the heat to medium and continue to cook until the noodles absorb most of the sauce and become dry, 5 to 6 minutes.

⁄2 oz/14 g peanuts, 2 lime wedges

1

carbohydrate, 15 g protein, 191 mg sodium, 122 mg cholesterol

3 oz/85 g palm sugar, chopped

8. Stir in the green onions, bean sprouts, and half of the chopped peanuts. Toss a few times to combine.

3 tbsp/45 mL tamarind purée

9. Serve on a heated platter, garnished with the remaining peanuts and accompanied by the lime wedges.

4 fl oz/120 mL fish sauce 3 tbsp/45 mL lime juice 3 fl oz/90 mL white vinegar 1 tbsp/6 g paprika

Prepare recipe in batches as necessary to avoid overcrowding the wok. NOTE

1½ tsp/3 g chili powder 1 tbsp/10 g salt 1 lb 8 oz/680 g dried rice stick noodles 6 fl oz/180 mL vegetable oil 1 tbsp/9 g minced garlic 3 tbsp/27 g minced shallot 3 tbsp/27 g minced sweet radish 6 oz/170 g julienned firm tofu 6 eggs, lightly beaten 24 shrimp (26/30 count), peeled, deveined 6 fl oz/180 mL Chicken Stock (page 454) 9 green onions, cut into 1 ½-in/4-cm slices 6 oz/170 g bean sprouts 5 oz/142 g chopped unsalted roasted peanuts 3 limes, cut into wedges 1. To make the sauce, combine all of the sauce ingredients in a bowl and stir well. Set aside. 2. Soak the rice noodles in warm water for 15 minutes and drain. Set aside. 3. Separate ingredients into three batches (see Note). Follow directions as indicated for each batch. 4. Heat the oil in a wok or large pan over high heat. When the wok is very hot, add the garlic, shallots, radish, and tofu and toss gently. Crack the eggs into the

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ASIAN BUCKWHEAT NOODLE SALAD WITH HOT SESAME CHICKEN

3. To prepare the chicken, combine the peanut and sesame oils, red pepper flakes, and ginger. Toss with the chicken. 4. Toss the mixed greens and frisée with one-third of the vinaigrette. 5. In a bowl, combine the reserved shiitakes, noodles, bean sprouts, carrot, snow peas, and green onions. Toss with the remaining vinaigrette.

SERVINGS: 10 PORTIONING INFORMATION: 31⁄2 oz/99 g chicken, 4 oz/113 g salad NUTRITION PER SERVING: 295 calories, 3 g fat, 24 g total carbohydrate, 7 g protein, 305 mg sodium, 50 mg cholesterol

6. To serve, place a mound of 4 oz/113 g salad in the center of 1 oz/28 g greens. Top with 31⁄2 oz/99 g chicken and garnish with the sesame seeds and pickled ginger.

1 lb 4 oz/567 g cooked buckwheat noodles 1 tsp/5 mL sesame oil 1½ tsp/7.50 mL peanut oil 11 oz/312 g sliced shiitake mushroom 1 tbsp/15 mL tamari ¼ tsp/0.50 g ground black pepper HOT SESAME CHICKEN

1½ tsp/7.50 mL peanut oil 1½ tsp/7.50 mL sesame oil Pinch red pepper flakes ¼ tsp/1 g minced ginger 2 lb 4 oz/1 kg cooked chicken breast, shredded 6 oz/170 g mixed greens 4 oz/113 g frisée 5 fl oz/150 mL Sherry Vinaigrette (page 470) 10 oz/284 g bean sprouts 5 oz/142 g julienned carrot 5 oz/142 g julienned snow peas 6 oz/170 g green onions, split lengthwise and thinly sliced on the diagonal 5 fl oz/150 mL Lime-Cilantro Vinaigrette (page 471) 2 tsp/4 g toasted black sesame seeds 2 tsp/6 4 toasted white sesame seeds 3 oz/85 g pickled ginger 1. Toss the noodles with the sesame oil in a large bowl. Set aside. 2. Heat the peanut oil in a large sauté pan over medium heat. Add the shiitakes and sauté until tender. Season with the tamari and pepper. Cool completely.

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MU SHU VEGETABLES

MU SHU PANCAKES BATCH YIELD: 20 pancakes

SERVINGS: 8

SERVINGS: 10

PORTIONING INFORMATION: 2 mu shu pancakes,

PORTIONING INFORMATION: 2 pancakes (1 oz/28 g)

5 oz/142 g stir-fried vegetables

NUTRITION PER SERVING: 130 calories, 4 g fat, 19 g total

NUTRITION PER SERVING: 246 calories, 6 g fat, 45 g total

carbohydrate, 3 g protein, 0 mg sodium, 0 mg cholesterol

carbohydrate, 5 g protein, 328 mg sodium, 0 mg cholesterol

9 oz/255 g all-purpose flour

3 tbsp/45 mL sesame oil

8 fl oz/240 mL boiling water, as needed

½ oz/14 g minced garlic

3 tbsp/45 mL sesame oil, as needed

½ oz/14 g minced ginger 8 oz/227 g julienned carrot

1. Sift the flour into a large bowl, add 6 fl oz/180 mL boiling water to the flour, and stir it in immediately, adding a little additional water if necessary to make a dough. Knead the warm dough until smooth. Wrap the dough and let it rest at room temperature for 30 minutes.

8 oz/227 g julienned celery 8 oz/227 g julienned fennel 8 oz/227 g napa cabbage chiffonade 10 oz/284 g julienned red pepper 2 fl oz/60 mL reduced-sodium soy sauce

2. Turn the rested dough out onto a floured surface. Cut the dough in half. Use a lightly floured rolling pin to roll each half out until it is 1⁄4 in/6 mm thick. Use a cookie cutter to cut out 3-in/8-cm circles of dough.

3 fl oz/90 mL hoisin sauce 16 Mu Shu Pancakes (see right) 10 oz/284 g grilled green onions

3. Brush 1⁄2 tsp/2.50 mL of sesame oil over the tops of 2 dough circles. Lay one pancake on top of another, so that the oiled sides are together. Roll out to form a 6-in/15-cm circle. Repeat with the remainder of the pancakes. Use a damp towel to cover the prepared pancakes.

1. Heat the oil in a wok or large sauté pan over high heat. Add the garlic and ginger and stir-fry until aromatic. 2. Add the vegetables in sequence listed (starting with densest vegetable) and stir-fry until tender. Stir in the soy sauce and hoisin sauce.

4. Heat a skillet over low heat. Add one of the pancake pairs and cook until barely golden, dry, and blistered, about 1 minute. Turn and repeat on the second side. Remove from the pan and pull apart. Repeat with the remainder of the pancakes. Serve immediately or wrap to hold at room temperature. Reheat the pancakes in a steamer or a microwave oven before serving.

3. Cover the pancakes with a damp towel and warm in a 250°F/121°C oven for 4 minutes. 4. To serve, place 21⁄2 oz/71 g stir-fried vegetables in the center of each of 2 warmed pancakes. Fold the ends of the pancakes inward and roll to completely to encase the vegetable mixture. Garnish each roll with 1 oz/28 g grilled green onions.

Mu shu vegetables and pancakes can be presented on a heated platter to share. SERVING SUGGESTION

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STIR-FRIED GARDEN VEGETABLES WITH MARINATED TOFU

to keep the vegetables from burning. Stir-fry until almost tender, then add the remaining vegetables.

4. When all the vegetables are tender, add the soy sauce, bean paste, five-spice powder, and cooked tofu. Toss to heat thoroughly. 5. Serve 71⁄2 oz/213 g stir fry on a bed of 3 oz/85 g rice and garnish with the sesame seeds.

SERVINGS: 12 PORTIONING INFORMATION: 71⁄2 oz/213 g stir fry, 3 oz/85 g rice NUTRITION PER SERVING: 262 calories, 9 g fat, 33 g total carbohydrate, 15 g protein, 558 mg sodium, 0 mg cholesterol

Choose a variety of seasonal vegetables such as sugar snap peas, squashes, broccoli, cauliflower, and bean sprouts. NOTES

Other grains such as barley, quinoa, couscous, and basmati rice, or noodles such as soba, lo mein, or cellophane, may be used instead of brown rice.

MARINATED TOFU

1 lb/454 g cubed firm tofu ¾ fl oz/23 mL reduced-sodium soy sauce 2 tsp/6 g minced ginger 2 tsp/6 g minced garlic All-purpose flour, as needed 1½ tsp/7.50 mL extra-virgin olive oil ¼ tsp/1 mL sesame oil 2 tsp/6 g minced ginger 2 tsp/6 g minced garlic 1 oz/28 g thinly sliced green onion 5 lb/2.27 kg of assorted vegetables, cut into bite-sized pieces (see Notes) 8 fl oz/240 mL Vegetable Stock (page 454) 3½ fl oz/105 mL reduced-sodium soy sauce ½ oz/14 g hot red bean paste ½ tsp/1 g mL five-spice powder 1 lb 14 oz/852 g cooked brown rice (see Notes) ½ oz/14 g sesame seeds 1. Combine the tofu with the soy sauce, ginger, and garlic. Marinate for 20 minutes. 2. Just before serving, remove the tofu from the marinade. Dust the tofu with flour and shake off any excess. 3. Heat the oils in a wok or large sauté pan over high heat. Add the tofu and stir-fry until golden on all sides. Remove the tofu from the pan and reserve. Add the ginger, garlic, and green onions to the pan and heat until aromatic. Add the vegetables that require the longest cooking time. If necessary, add a small amount of stock

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MANGALORE SHRIMP, PEANUT, AND VEGETABLE STIR FRY

SAUTÉED WILD MUSHROOMS AND SMOKED TOMATOES WITH COUSCOUS

SERVINGS: 10 PORTIONING INFORMATION: 71⁄2 oz/213 g stir fry

SERVINGS: 10

NUTRITION PER SERVING: 260 calories, 17 g fat, 12 g total

PORTIONING INFORMATION: 21⁄2 oz/71 g couscous, 11⁄2 oz/43 g spinach, 4 oz/113 g mushrooms, 3 oz/85 g smoked tomato mixture, 2 fl oz/60 mL hot demi-glace

carbohydrate, 16 g protein, 300 mg sodium, 10 mg cholesterol

NUTRITION PER SERVING: 340 calories, 5 g fat, 62 g total carbohydrate, 15 g protein, 340 mg sodium, 0 mg cholesterol

1 lb 1 oz/482 g shrimp (16/20 count), peeled, deveined ¾ tsp/2 g cayenne ½ tsp/2 g turmeric

COUSCOUS

½ tsp/2 g dry mustard

1 fl oz/30 mL extra-virgin olive oil

2 tsp/10 mL lemon juice

12 oz/340 g diced red onion

7 oz/199 g diced carrot

1 oz/28 g minced shallot

1 lb 4 oz/567 g diced red pepper

3 lb/1.36 kg chopped wild mushroom

5½ oz/155 g snow peas

16 fl oz/480 mL Vegetable Stock (page 454)

2½ fl oz/75 mL peanut oil

1 lb/454 g couscous

¾ tsp/2 g black mustard seeds

1 tbsp/3 g basil chiffonade

6 curry leaves

2 tbsp/9 g chopped parsley

3¼ oz/92 g unsalted roasted peanuts

1 lb 4 oz/567 g Smoked Tomatoes (see Note)

1 oz/32 g finely chopped green onion

4 oz/120 g minced sun-dried tomatoes

½ tsp/1.50 g salt

1 lb/454 g steamed, chopped spinach 20 fl oz/600 mL Vegetarian Demi-Glace (page 458), hot

1. Rinse the shrimp and pat dry on paper towels. Place shrimp in a bowl and sprinkle with the cayenne, turmeric, dry mustard, and lemon juice. Stir gently to coat the shrimp evenly with the spices; cover and refrigerate for 30 minutes.

1. In a medium sauce pot, heat the oil over medium heat and sweat the onions and shallots until translucent. Add the mushroom and sauté until cooked. Add the stock and bring to a boil. Add the couscous and place the mixture in a pan 13 by 9 by 2 in/33 by 23 by 5 cm. Cover with foil and place in a 350°F/177°C oven until the couscous has absorbed all the stock. Stir in the basil and the parsley. Keep hot.

2. While the shrimp are marinating, blanch each vegetable separately in salted boiling water and shock in an ice water bath. 3. Combine the oil, mustard seeds, and curry leaves in a large wok or frying pan over medium-high heat. Cover and cook until you hear the mustard seeds crackle, 1 to 2 minutes.

2. Combine the smoked tomatoes and the sun-dried tomatoes and heat gently in a small saucepan; keep hot. 3. To serve, pack 21⁄2 oz/71 g couscous mixture into a ring mold. Pack a layer of 11⁄2 oz/43 g spinach on top of the couscous followed by a layer of 4 oz/113 g mushroom and 3 oz/85 g smoked tomato mixture. Unmold the parfait and serve with 2 fl oz/60 mL hot demi-glace.

4. Add the peanuts and cook for a minute, stirring constantly. Add the vegetables and cook for 2 to 3 minutes. 5. Add the shrimp and cook for a minute, stirring often. Add the chopped green onion and cook, stirring, until the shrimp turns pink all over, about 1 minute. Sprinkle with salt and serve hot.

Prepare the smoked tomatoes as described in step 1 of Cassoulet with Smoked Tomatoes (page 284). NOTE

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ROASTED EGGPLANT TIAN

RISOTTO CAKES WITH GREEN BEANS, WAX BEANS, AND CHANTERELLES

SERVINGS: 10 PORTIONING INFORMATION: 8 oz/227 g tian NUTRITION PER SERVING: 196 calories, 8 g fat, 24 g total carbohydrate, 8 g protein, 333 mg sodium, 11 mg cholesterol

SERVINGS: 10 PORTIONING INFORMATION: 4 oz/113 g risotto cake, 51⁄2 oz/156 g

2 lb 12 oz/1.25 kg peeled, thinly sliced eggplant

bean and mushroom mixture, 1⁄2 oz/14 g cheese garnish

2 lb 4 oz/1 kg thinly sliced onion

NUTRITION PER SERVING: 371 calories, 11 g fat, 46 g total carbohydrate, 17 g protein, 864 mg sodium, 107 mg cholesterol

2 lb/907 g thinly sliced tomato ½ oz/14 g minced garlic 1 tbsp/3 g basil chiffonade

RISOTTO CAKES

1 tbsp/3 g chopped thyme

½ oz/14 g chopped parsley

4½ oz/128 g grated Parmesan

2 tbsp plus 1 tsp/7 g chopped savory

4 fl oz/120 mL red wine

1 tbsp/3 g chopped marjoram

1 fl oz/30 mL extra-virgin olive oil

2 tsp/2 g chopped sage

1 ¾ oz/50 g chopped pitted olives

2 oz/57 g grated Parmesan, plus 5 oz/142 g for garnish

1 oz/28 g capers, rinsed

2 lb 8 oz/1.13 kg Farro Risotto (page 359) 4 eggs, lightly beaten

1. Layer the eggplant, onion, and tomato in a baking dish 13 by 9 by 2 in/33 by 23 by 5 cm. Sprinkle each layer with garlic and herbs. Sprinkle the top layer with the cheese.

1 oz/28 g butter 1 oz/28 g minced garlic 1 lb 8 oz/680 g quartered chanterelle mushrooms

2. Whisk together the wine and oil and drizzle over the layered vegetables. Bake in a 300°F/149°C oven until the vegetables are very tender, about 21⁄2 hours.

1 lb 8 oz/680 g blanched green beans 1 lb 8 oz/680 g blanched wax beans ½ tsp/1.50 g salt

3. Serve an 8-oz/227-g portion of the hot tian. Garnish each portion with a little of the olives and capers.

½ tsp/1 g ground black pepper ½ oz/14 g chopped parsley ¾ oz/21 g grated lemon zest

Serve the tian with Grilled Naan (page 414) and a green salad. (Nutrition information does not include serving suggestions.) SERVING SUGGESTION

¾ oz/21 g chopped savory 1. Combine the herbs, 2 oz/57 g of the cheese, and the risotto. Spread the risotto onto a parchment-lined sheet pan to cool completely. 2. In a large bowl, combine the beaten eggs with the risotto. Mix thoroughly. Form into twenty 2-oz/57-g patties. Preheat a large nonstick pan and cook the cakes until golden brown on each side, about 8 minutes total. 3. Heat the butter in a large sauté pan over medium heat. Add the garlic and sauté until aromatic. Add the mushrooms and sauté until caramelized and tender.

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Add the beans and heat thoroughly. Season with the salt, pepper, parsley, lemon zest, and savory.

1. Combine the infused water ingredients in a medium saucepan and simmer for 15 minutes over medium heat. Strain and reserve warm.

4. To serve, place 2 risotto cakes in the center of a plate and spoon 51⁄2 oz/156 g bean and mushroom mixture around the cakes. Sprinkle 1⁄2 oz/14 g cheese over the vegetables and risotto.

2. Heat 1⁄2 oz/14 g of the butter and 1 fl oz/30 mL of the oil in a large skillet over medium heat. Add the mushrooms and sauté until golden brown. Remove from the heat and reserve. 3. Heat the remaining butter in a large saucepan over medium heat. Add the shallots and garlic and sauté until lightly browned. Deglaze the pan with the wine and reduce until dry. Add the mushroom mixture and barley to the shallots and garlic. Toss to heat and fully incorporate the ingredients.

BARLEY RISOTTO POUCHES

4. Stirring constantly over medium to low heat, add the hot infused water in 3 additions, making sure the barley has absorbed each addition of water before the next is added. Remove the barley mixture from the heat and stir in the cheese, asparagus, salt, and pepper.

SERVINGS: 10 PORTIONING INFORMATION: 7 oz/199 g barley mixture, 3 sheets

phyllo

NUTRITION PER SERVING: 480 calories, 14 g fat, 75 g total

carbohydrate, 15 g protein, 608 mg sodium, 10 g cholesterol

5. Cut the phyllo sheets in half. Use the remaining oil to very lightly brush each sheet. Stack 4 pieces of phyllo and place 7 oz/199 g barley mixture in the center of the phyllo. Pull the sheets up and around the barley, leaving the edges loose so they look crumpled.

INFUSED WATER

1 qt/960 mL water 2¼ tsp/7 g crushed garlic

6. Arrange the pouches on a baking sheet lined with parchment paper. Bake in a 350°F/177°C oven until golden brown, about 15 minutes. Serve immediately.

4 thyme sprigs 4 shallots, chopped 2 bay leaves 1 tsp/2 g ground black pepper ½ tsp/1.50 g salt 4 fl oz/120 mL sherry vinegar 1 oz/28 g butter 2 fl oz/60 mL olive oil 1 lb/454 g sliced wild mushroom 12 shallots, sliced 1 oz/28 g sliced garlic 3½ fl oz/105 mL dry white wine 14 oz/397 g pearl barley 2 oz/57 g grated Parmesan 2 lb/907 g trimmed, blanched, and chopped asparagus ½ tsp/1.50 g salt ½ tsp/1 g ground black pepper 30 phyllo dough sheets (11 by 16 in/28 by 41 cm)

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BARLEY RISOTTO WITH GARDEN VEGETABLES

3. Prepare the vegetable glaze by combining the arrowroot with enough stock to make a paste. Bring the remaining stock to a simmer in a small saucepan over medium heat. Stir in the arrowroot mixture and simmer until the stock has thickened, about 2 minutes. Stir in the herbs. Reheat the blanched vegetables in the hot vegetable glaze.

SERVINGS: 10 PORTIONING INFORMATION: 3 oz/85 g barley, 6 oz/170 g

vegetables

4. Serve 3 oz/85 g barley garnished with 6 oz/170 g vegetables and drizzled with reduced balsamic vinegar.

NUTRITION PER SERVING: 180 calories, 2 g fat, 36 g total carbohydrate, 5 g protein, 350 mg sodium, 0 mg cholesterol

Reduce balsamic vinegar to a syrup by simmering over medium heat. NOTE

1½ qt/1.44 L Vegetable Stock (page 454) 1½ qt/1.44 L carrot juice

STUFFED CABBAGE ROLL

4 fl oz/30 mL olive oil 2 oz/57 g diced shallot ½ oz/14 g minced garlic

SERVINGS: 10

4 oz/113 g quartered wild mushrooms

PORTIONING INFORMATION: 2 cabbage rolls, 3 oz/85 g ragoût,

1 lb 8 oz/680 g pearl barley

1 tbsp/15 mL tomato concassé

½ tsp/1.50 g salt

NUTRITION PER SERVING: 320 calories, 6 g fat, 60 g total

carbohydrate, 9 g protein, 309 mg sodium, 0 mg cholesterol

½ tsp/1 g ground black pepper VEGETABLE GLAZE

1 oz/28 g arrowroot

5 lb/2.27 kg savoy cabbage

16 fl oz/480 mL Vegetable Stock (page 454)

1½ fl oz/45 mL vegetable oil

2 tbsp/30 mL chopped parsley

2 oz/57 g minced onion

2 tbsp/30 mL chopped chives

8 oz/227 g brown rice

1 lb 4 oz/567 g quartered, blanched artichoke hearts

1 qt/960 mL Vegetable Stock (page 454)

14 oz/397 g blanched baby radishes

¾ oz/21 g grated orange zest

14 oz/397 g blanched haricots verts

1 tsp/1 g chopped thyme

14 oz/397 g blanched small white turnips

1 tsp/3 g salt ½ tsp/1 g ground black pepper

5 tsp/25 mL reduced balsamic vinegar (see Note), for garnish

1 lb 14 oz/850 g Lentil Ragoût (page 467) GARNISH

1. Bring the stock and carrot juice to a simmer in a small sauce pot over medium heat.

2½ oz/71 g tomato concassé 2 tbsp/6 g chopped chives

2. Heat the oil in a medium sauce pot over medium heat. Add the shallots, garlic, and mushrooms and sweat until the shallots are translucent. Add the barley, salt, and pepper and sauté until coated with the oil. Stirring constantly over medium heat, add the hot stock mixture in 3 additions, making sure the barley has absorbed each addition of stock before the next is added.

1. Carefully separate the cabbage leaves. Blanch the leaves briefly in boiling water, about 30 seconds. Remove and shock in an ice water bath, then drain. Reserve 20 of the large leaves and julienne 1 lb 8 oz/680 g of the smaller inner leaves.

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2. Heat the oil in a medium saucepan over medium heat. Add the onion and sauté until translucent. Add the rice and toss to coat with the oil. Add the stock, orange zest, thyme, salt, pepper, and chopped cabbage leaves. Cover the pot tightly and cook in a 325°F/163°C oven until the rice is tender and has absorbed all the liquid, about 30 minutes.

1 fl oz/30 mL lemon juice 1 tsp/3 g salt ½ tsp/1 g ground black pepper 2 lb/907 g Farro (page 364) 1. To prepare the salsa, macerate the shallots in the vinegar for 20 minutes. Combine the shallot mixture with the remaining salsa ingredients. Reserve.

3. To serve, place 21⁄2 oz/71 g rice mixture on each of 2 large blanched cabbage leaves and roll to completely encase the rice. Serve on a bed of 3 oz/85 g ragoût and garnish with 1 tbsp/15 mL tomato concassé and a sprinkling of chives.

2. Heat the stock in a large saucepan over medium heat. Add the onion and garlic and sweat until the onions are translucent. Add the steamed vegetables and heat thoroughly. Season with the lemon juice, salt, and pepper. 3. To serve, mound 31⁄4 oz/92 g farro in the center of a large bowl. Arrange 4 oz/113 g vegetables around the 3 farro and spoon ⁄4 oz/21 g salsa over the vegetables and farro.

FARRO WITH VEGETABLE RAGOÛT AND PARSLEY AND TOASTED ALMOND SALSA SERVINGS: 10 PORTIONING INFORMATION: 31⁄4 oz/92 g farro,

4 oz/113 g vegetables

NUTRITION PER SERVING: 200 calories, 8 g fat, 28 g total carbohydrate, 8 g protein, 347 mg sodium, 0 mg cholesterol

PARSLEY AND TOASTED ALMOND SALSA

1 oz/28 g diced shallot 1 fl oz/30 mL red wine vinegar 1¾ oz/50 g chopped parsley 1 tbsp/3 g chopped chervil 1 tbsp/3 g chopped basil 1 tbsp/9 g rinsed, chopped capers 1 fl oz/30 mL extra-virgin olive oil 3 oz/85 g chopped roasted almonds 2 fl oz/60 mL Vegetable Stock (page 454) 4 oz/113 g diced onion ½ oz/14 g minced garlic 12 oz/340 g steamed broccoli florets 12 oz/340 g steamed cauliflower florets 7 oz/199 g steamed sliced turnip 7 oz/199 g steamed oblique-cut carrot

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BLACK BEAN CHILI

GREEN OAXACAN MOLE

BATCH YIELD: 2 qt/960 L

SERVINGS: 20

SERVINGS: 10

PORTIONING INFORMATION: 2 tortillas, 6 oz/170 g mole

PORTIONING INFORMATION: 6 oz/170 g

NUTRITION PER SERVING: 256 calories, 10 g fat, 24 g total carbohydrate, 18 g protein, 100 mg sodium, 30 mg cholesterol

NUTRITION PER SERVING: 100 calories, 2 g fat, 17 g total carbohydrate, 5 g protein, 110 mg sodium, 0 mg cholesterol

4 oz/113 g white navy beans, soaked overnight, drained ½ fl oz/15 mL olive oil

Salt, as needed

12 oz/340 g diced onion

Two 3-lb/1.36-kg chickens, cut into 8 pieces

½ oz/14 g minced garlic 4 oz/113 g diced celery

32 fl oz/960 mL Chicken Stock (page 454), or more as needed

5 oz/142 g diced red pepper

12 oz/340 g cleaned and quartered tomatillos

4 oz/113 g diced green pepper

1 lb/454 g quartered green tomatoes

1 jalapeño, minced

8 oz/227 g medium-dice white onion

1 tsp/2 g coriander seeds, toasted, ground

6 garlic cloves, peeled, smashed

2 tsp/4 g cumin seeds, toasted, ground

4 jalapeños, stems removed, quartered

1 tbsp/6 g hot paprika

3 tbsp/45 mL canola oil

¼ tsp/0.50 g ground cinnamon

8 oz/227 g masa harina

1 lb/454 g cooked black beans

12 fl oz/360 mL water

2 lb/907 g tomato concassé

1 oz/28 g parsley leaves

½ oz/14 g Mexican chocolate

1 oz/28 g epazote

½ oz/14 g chopped cilantro

1 oz/28 hoja santa, torn into pieces

½ tsp/1.50 g salt

Twenty 6-in/15-cm corn tortillas

½ tsp/1 g ground black pepper

1. Place the beans in a sauce pot, cover with water, and bring to a boil over high heat. Reduce heat and simmer, covered, until the beans are cooked and soft, about 11⁄2 hours. Season with salt as needed. Reserve.

1. Heat the oil in a large sauce pot over medium heat. Add the onions and garlic and sauté until the onions are translucent. Add the celery and sweat 1 minute. Add the peppers and jalapeño. Sauté until very hot, about 2 minutes. Add the coriander, cumin, paprika, and cinnamon and sauté until aromatic, about 2 minutes.

2. Place the chicken pieces into a soup pot and cover with chicken stock. Bring to a boil over high heat, lower to a simmer, and cook gently until the chicken is cooked through. Allow the chicken to cool, and break into large pieces. Reserve the chicken and broth separately.

2. Add the beans and tomatoes. Simmer until the vegetables are tender and the flavors have developed, about 20 minutes.

3. Place the tomatillos, tomatoes, onion, garlic, and jalapeños in a blender and purée. Add some of the reserved chicken broth to facilitate the blending.

3. Just before serving, season the chili by adding the chocolate, cilantro, salt, and black pepper.

4. Heat the oil in a Dutch oven over medium heat. Lower the heat and fry the vegetable purée until it changes color and thickens, about 15 minutes.

Serve with Brown Rice Pilaf (page 360), Salsa Verde (page 448), and baked tortilla chips. (Nutrition information does not include serving suggestions.) SERVING SUGGESTION

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5. Add 2 cups of the reserved broth to the vegetable purée and continue to simmer for 30 minutes.

8 oz/227 g diced celery 1 lb/454 g peeled, diced eggplant

6. In a blender, mix the masa harina with the water and stream into the simmering mole, whisking constantly. Simmer until the masa is cooked through, about 10 minutes. Season to taste with salt.

6 fl oz/180 mL tomato purée

7. Place the parsley, epazote, and hoja santa in a blender and add water, as needed, to make a purée. Pass through a medium-mesh strainer and add to the mole.

8 oz/227 g cooked, peeled fava beans

8 oz/227 g dried currants 6 oz/170 g cooked chickpeas 1¾ fl oz/53 mL lemon juice 1 tsp/3 g salt ½ tsp/1 g ground black pepper

8. Add the reserved chicken and beans to the mole and cook until heated through.

5 tsp/15 g grated lemon zest

9. Serve 6 oz/170 g mole in a heated bowl with 2 warm tortillas.

1. Combine the spice blend ingredients and toast lightly in a dry sauté pan over low heat. 2. Heat the oil in a in a large stew pot over medium heat. Add the onion, garlic, and leeks and sweat until the onions are translucent. Add the spice blend to the onion mixture and sauté until aromatic. Add the pumpkin, squash, zucchini, and enough of the stock to cover the vegetables. Stew for about 10 minutes.

VEGETABLE STEW BATCH YIELD: 3 lb/1.36 kg

3. Add the carrot, celery, eggplant, tomato purée, currants, and the remaining stock. Simmer until all of the vegetables are three-quarters cooked, about 25 minutes. Stir in the chickpeas and fava beans. Cover and stew until the vegetables are very tender.

SERVINGS: 12 PORTIONING INFORMATION: 8 oz/224 g NUTRITION PER SERVING: 186 calories, 5 g fat, 32 g total carbohydrate, 5 g protein, 309 mg sodium, 0 mg cholesterol

4. Season with the lemon juice, salt, and pepper and garnish each portion with lemon zest.

SPICE BLEND

2 tsp/4 g Spanish paprika

Serve the stew on a bed of couscous. (Nutrition information does not include serving suggestions.) SERVING SUGGESTION

1 tsp/2 g dry mustard 1 tsp/2 g ground coriander 1 tsp/2 g ground cinnamon 1 tsp/2 g cardamom seeds ½ tsp/1 g cayenne 1 fl oz/30 mL olive oil 1 lb 4 oz/567 g diced onion ¾ oz/21 g minced garlic 1 lb/454 g diced leek 1 lb/454 g diced pumpkin 1 lb/454 g diced butternut squash 8 oz/227 g diced zucchini 3 qt/2.88 L Vegetable Stock (page 454) 8 oz/227 g diced carrot

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SHRIMP DUMPLING

CHORIZO DUMPLING

SERVINGS: 10

SERVINGS: 8

PORTIONING INFORMATION: 6 dumplings

PORTIONING INFORMATION: 6 dumplings

NUTRITION PER SERVING: 170 calories, 2 g fat, 45 g total carbohydrate, 5g protein, 42 mg sodium, 19 mg cholesterol

NUTRITION PER SERVING: 230 calories, 4 g fat, 3 g total carbohydrate, 14 g protein, 290 mg sodium, 20 mg cholesterol

SHRIMP MOUSSELINE

CHORIZO FILLING

14 oz/397 g shrimp, peeled, deveined

5 oz/142 g diced lean pork

2 oz/57 g part-skim ricotta cheese

2½ oz/71 g cooked rice

1 tbsp/3 g basil chiffonade

2¼ tsp/7 g chopped jalapeño

½ tsp/1.50 g salt

2 oz/57 g chopped dried chorizo sausage

Pinch ground white pepper

1 tsp/1 g chopped oregano

½ tsp/2.50 mL lemon or lime juice

1 tsp/5 mL cider vinegar 1 tsp/3 g salt

1 lb/454 g Basic Pasta Dough (page 377)

½ oz/14 g minced garlic ½ tsp/1 g cayenne

1. Grind the shrimp to a fine paste in a food processor. Add the ricotta and pulse just until the ricotta is incorporated. Remove the shrimp mixture from the processor and place in a metal bowl over an ice water bath. Fold in the basil, salt, pepper, and lime juice.

¼ tsp/0.50 red pepper flakes 1 lb/454 g Basic Pasta Dough (page 377) 1. Thoroughly chill the ingredients.

2. Roll the pasta dough into thin sheets. Cut 60 2-in/5-cm circles or squares. Place the cut pasta on baking sheets lined with parchment paper. Cover loosely with plastic wrap to prevent the dough from drying.

2. To prepare the filling, combine the pork and rice and grind twice through a medium die. Combine the pork mixture with the remaining filling ingredients and grind for a third time through the medium die. Refrigerate before using.

3. To assemble the dumplings, place 1 tsp/5 mL filling in the center of half the pasta circles or squares. Brush the edges of the pasta with water and top with second piece. Press to release any trapped air in the pasta and to seal the edges. Refrigerate until ready to cook.

3. Roll the pasta dough into thin sheets. Cut 2-in/5cm circles or squares. Place the cut pasta on sheet pans lined with parchment paper. Cover with plastic wrap to prevent the dough from drying. 4. To assemble the dumplings, place 1 tsp/5 mL filling in the center of half the pasta circles or squares. Brush the edges of the pasta with water and top with second piece. Press to release any trapped air in the pasta and to seal the edges. Refrigerate until ready to cook.

4. Cook the dumplings in simmering water until they rise to the surface and are tender to the bite. Serve immediately.

Serve with grilled red endive, peppers, and grilled shrimp on a pool of Red Pepper Coulis (page 464). (Nutrition information does not include serving suggestions.) SERVING SUGGESTION

5. Cook the dumplings in simmering water until they rise to the surface and are tender to the bite. Serve immediately.

Serve these ravioli with 2 fl oz/60 mL Tomato Coulis (page 463) or Red Pepper Coulis (page 464). (Nutrition information does not include serving suggestions.) SERVING SUGGESTION

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GOAT CHEESE RAVIOLI

pasta and to seal the edges. Refrigerate until ready to cook.

5. Prepare the sauce by heating the velouté, pesto, and cream together in a saucepan over medium heat.

SERVINGS: 10 PORTIONING INFORMATION: 6 ravioli, 21/3 fl oz/69 mL sauce

6. To serve, cook 6 ravioli in simmering water until the pasta rises to the surface and is tender to the bite. Drain and serve with 21⁄4 fl oz/68 mL hot sauce.

NUTRITION PER SERVING: 200 calories, 5 g fat, 24 g total carbohydrate, 15 g protein, 344 mg sodium, 50 mg cholesterol

GOAT CHEESE FILLING

LINGUINE WITH OLIVES, BASIL, AND RED AND YELLOW TOMATOES

1 tsp/5 mL olive oil ½ oz/14 g minced shallot 1 tsp/3 g minced garlic 3 oz/85 g coarsely chopped spinach 5 oz/142 g goat cheese 5 oz/142 g part-skim ricotta

SERVINGS: 10

1 egg white

PORTIONING INFORMATION: 4 oz/113 g pasta,

4 oz/113 g vegetables

1 oz/28 g grated Parmesan

NUTRITION PER SERVING: 383 calories, 11 g fat, 58 g total

carbohydrate, 13 g protein, 425 mg sodium, 5 mg cholesterol

1 tbsp/15 mL basil chiffonade 1 tsp/5 mL chopped oregano

3 lb/1.36 kg linguine

1 lb 8 oz/680 g Basic Pasta Dough (page 377)

2 fl oz/60 mL olive oil

RAVIOLI SAUCE

½ oz/14 g minced garlic

1 qt/960 mL Chicken Velouté (page 464)

2 lb 12 oz/1.25 kg red and yellow cherry tomatoes, halved

2 oz/57 g Pesto (page 468)

4 oz/113 g finely sliced green onion

5 fl oz/150 mL heavy cream

4 oz/113 g sliced, pitted Kalamata olives 2 fl oz/60 mL Vegetable Stock (page 454)

1. To make the filling, heat the oil in a sauté pan over medium heat. Sauté the shallots and garlic until the shallots are translucent.

10 tsp/10 g basil chiffonade 2 oz/57 g shaved Parmesan

2. Add the spinach and cook until wilted. Remove from the heat. Stir in the goat cheese, ricotta, egg white, Parmesan, basil, and oregano. Refrigerate for at least 1 hour.

1. Cook the pasta in boiling water until al dente. Drain and toss with 1 fl oz/30 mL of the oil. 2. To serve, heat a light film of oil in a sauté pan over medium-high heat. Add 1⁄4 tsp garlic and sauté until aromatic. Add 4 oz/113 g tomatoes and cook just until heated. Add 2 tsp/6 g green onion and 2 tsp/6 g olives. Add 4 oz/113 g cooked pasta. If the mixture is too dry, add a little of the stock. Toss to incorporate the ingredients and heat thoroughly.

3. Begin making the ravioli by rolling the pasta dough into thin sheets. Cut 2-in/5-cm circles or squares. Place the cut pasta on sheet pans lined with parchment paper. Cover with plastic wrap to prevent the dough from drying. 4. To assemble the ravioli, place 1 tsp/5 mL filling in the center of half of the pasta circles or squares. Brush the edges of the pasta with water and top with second pasta circles. Press to release any trapped air in the

3. Remove the pan from the heat and toss in 1 tsp/1 g basil. Garnish with 1 tsp/2 g cheese before serving.

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OPEN-FACE BUCKWHEAT RAVIOLI WITH PORK AND VEGETABLE RAGOÛT

3. Continue to cook until tender. Add the tomatoes and stock and reduce by one-third. 4. Toss the ragoût with the herbs and season with the salt and black pepper. Keep warm while you prepare the pasta. 5. Bring a large pot of lightly salted water to a simmer over medium heat. Add the buckwheat pasta squares to the simmering water and stir to separate them. Cook until they are al dente, 5 to 6 minutes. Drain the pasta in a colander.

SERVINGS: 15 PORTIONING INFORMATION: 6 ravioli, 2 fl oz/60 mL ragoût NUTRITION PER SERVING: 259 calories, 14 g fat, 19 g total carbohydrate, 13 g protein, 150 mg sodium, 34 mg cholesterol

6. To serve, place 15 warm pasta squares in individual bowls and top with 2 fl oz/60 mL of the ragoût. Top with another pasta square. Top with some cheese and drizzle with a little balsamic vinegar and extra-virgin olive oil.

1 lb/454 g Buckwheat Pasta Dough (page 377) PORK AND VEGETABLE RAGOÛT

3 tbsp/45 mL olive oil 1 lb 8 oz/680 g cubed pork loin 1½ tsp/4.50 g minced shallot

CAPPELLINI WITH GRILLED VEGETABLE RAGOÛT

2 garlic cloves, minced 1 medium zucchini, diced 1 yellow squash, diced 1 green pepper, diced

SERVINGS: 10

1 red pepper, diced

PORTIONING INFORMATION: 4 oz/113 g pasta,

4 oz/113 g trimmed and sliced shiitake mushrooms

4 oz/113 g grilled vegetable sauce

NUTRITION PER SERVING: 347 calories, 6 g fat, 62 g total

9 oz/255 g tomato concassé

carbohydrate, 12 g protein, 215 mg sodium, 0 mg cholesterol

6 fl oz/180 mL Chicken Stock (page 454) 2 tbsp/6 g chopped fresh herbs ½ tsp/1.50 g salt

GRILLED VEGETABLES RAGOÛT

¼ tsp/0.50 g ground black pepper

4 oz/113 g quartered red pepper 4 oz/113 g quartered yellow pepper

GARNISH

4 oz/113 g quartered green pepper

2½ oz/71 g shaved Parmesan

4 oz/113 g thickly sliced red onion

1 fl oz/30 mL balsamic vinegar

1 lb/454 g zucchini, sliced on the diagonal

1 tbsp/15 mL extra-virgin olive oil

1 lb/454 g yellow squash, sliced on the diagonal 1 medium fennel bulb, quartered

1. Working with one-quarter of the dough at a time, roll the pasta dough into thin sheets about 6 in/15 cm wide (the width of a standard pasta machine). Cut the pasta into 3-in/8-cm squares. You should have between 30 and 36 squares. Set the squares aside on a lightly floured tray or sheet pan and cover with plastic wrap.

4 fl oz/120 mL Balsamic Vinaigrette (page 470) 1 tbsp/15 mL extra-virgin olive oil 1 tbsp/9 g minced garlic 1 oz/28 g diced shallot 4 fl oz/120 mL dry white wine

2. To prepare the ragoût, heat the olive oil in a large sauté pan over medium heat. Sauté the pork until browned on all sides. Add the shallot and cook until translucent. Add the garlic, zucchini, squash, peppers, and mushrooms.

8 oz/227 g tomato concassé 1 tsp/3 g salt

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¼ tsp/0.50 g ground black pepper

12 oz/340 g morels, halved

1 fl oz/30 mL reduced-sodium soy sauce

10 oz/284 g shelled garden peas, fresh or frozen

2 tsp/2 g chopped chervil

7 oz/198 g trimmed snow peas

2 tsp/2 g chopped tarragon

7 oz/198 g sugar snap peas

2 tsp/2 g chopped chives

5 fl oz/150 mL Vegetable Stock (page 454)

2 tsp/2 g chopped parsley

3 lb/1.36 kg bowtie pasta, cooked

2 fl oz/60 mL Vegetable Stock (page 454), as needed

1 tbsp/3 g chopped marjoram 2 tsp/6.50 g salt

3 lb/1.36 kg whole wheat cappellini pasta, cooked

¼ tsp/0.50 g ground black pepper

1. Preheat the grill to medium-high heat. Clean and oil the grates.

GARNISH

6 oz/170 g green onions, split lengthwise, thinly sliced on the diagonal

2. Toss the all of the peppers, the onions, zucchini, yellow squash, and fennel with the vinaigrette and grill over medium-high heat until tender. When the vegetables are cool enough to handle, cut into large dice. Leave the onions in rings.

3 oz/85 g grated dry Jack 1. Preheat the grill to medium-high heat. Clean and oil the grates.

3. Heat the oil in a large sauté pan over medium heat. Add the garlic and shallots and sauté until aromatic. Add the wine and bring to a boil. Add the grilled vegetables, tomatoes, salt, and black pepper and heat thoroughly. Stir in the soy sauce and herbs and adjust the consistency with the stock, if necessary. Reserve.

2. In a large bowl, toss the asparagus in the oil. Arrange the asparagus on a grilling rack and grill until tender and browned. Remove from the grill and slice into 1-in/3-cm pieces. 3. In a large sauté pan, heat the butter over medium heat until it begins to turn brown. Add the shallots and morels and sauté until the shallots are translucent. Reserve.

4. To serve, reheat 4 oz/113 g pasta in boiling water until tender to the bite. Drain and toss with 4 oz/113 g vegetable mixture.

4. To serve, warm 1 oz/28 g of the morel mixture in a pan over medium heat. Add the asparagus, garden peas, snow peas, snap peas, stock, pasta, marjoram, salt, and pepper. Cover the pan and pan-steam until the vegetables are tender and the liquid has almost evaporated.

GRILLED ASPARAGUS WITH MORELS, BOWTIE PASTA, AND SPRING PEAS

5. Garnish each portion with green onions and grated cheese.

SERVINGS: 10 PORTIONING INFORMATION: 5 oz/142 g grilled vegetables and

sauce, 41⁄2 oz/130 g pasta

NUTRITION PER SERVING: 385 calories, 6 g fat, 66 g total carbohydrate, 18 g protein, 410 mg sodium, 9 mg cholesterol

3 lb/1.36 kg asparagus, peeled, trimmed 1 tbsp/15 mL olive oil ½ oz/14 g butter 1½ oz/43 g minced shallot MAIN DISHES FOR LUNCHES AND DINNERS

323


VALENCIAN PASTA “PAELLA”

RIGATONI IN WILD MUSHROOM BROTH WITH SPRING VEGETABLES

SERVINGS: 8 PORTIONING INFORMATION: 2 oz/57 g shrimp, 2 oz/57 g monkfish,

SERVINGS: 10

31⁄2 oz/99 g noodles

PORTIONING INFORMATION: 41⁄2 oz/128 g pasta and 5 oz/142 g

NUTRITION PER SERVING: 356 calories, 6 g fat, 43 g total carbohydrate, 33 g protein, 380 mg sodium, 143 mg cholesterol

mushroom and vegetable broth

NUTRITION PER SERVING: 369 calories, 4 g fat, 69 g total

carbohydrate, 13 g protein, 291 mg sodium, 0 mg cholesterol

1 lb 8 oz/680 g shrimp (16/20 count), heads and shells on

1 fl oz/30 mL extra-virgin olive oil

1 lb/454 g monkfish, cut into 8 pieces

1 oz/28 g finely sliced green onion

1 tbsp/15 mL extra-virgin olive oil

1 oz/28 g diced shallot

2 tsp/6 g minced garlic

2 tsp/6 g minced garlic

1 tsp/2 g paprika

1 lb/454 g chopped wild mushroom

1 tsp/3 g salt

7 oz/199 g tomato concassé

2 medium plum tomatoes, peeled, seeded and chopped

3½ fl oz/105 mL dry sherry

2 qt/1.92 L Fish Fumet (page 455)

1 qt/960 mL Vegetable Stock (page 454)

Pinch saffron threads

3 lb/1.36 kg whole wheat rigatoni, cooked

1 lb/454 g egg noodles or fettuccine

2 lb/907 g blanched baby carrots 10 oz/284 g blanched sugar snap peas

1. In a paella, cassola, or other wide, flat-bottomed pan, sauté the shrimp and monkfish in a small amount of olive oil over medium heat until golden brown. Add the garlic, paprika, and salt, then stir in the tomatoes, and simmer on low heat for about 5 minutes.

1 ¾ oz/50 g basil chiffonade 1 oz/28 g chopped parsley 1 tsp/3 g salt ¼ tsp/0.50 g ground black pepper

2. Meanwhile, bring the fumet to a boil over high heat in a separate pan, add the saffron, reduce the heat, cover, and simmer.

1. Heat the oil in a large soup pot over medium heat. Add the green onion, shallot, and garlic and sweat until the shallots are translucent. Add the mushrooms, tomatoes, sherry, and stock. Simmer for 15 minutes. Keep hot.

3. Add the egg noodles or fettuccine to the pan with the shrimp and monkfish. Stir well so that each piece is coated with sauce, then add the heated stock to the pan. Stir once, and cook over medium-high heat without stirring until noodles are tender and liquid has evaporated, 15 to 20 minutes.

2. To serve, combine 5 oz/142 g of the mushroomtomato broth with 41⁄2 oz/128 g rigatoni, 3 oz/85 g carrots, 1 oz/28 g sugar snap peas, basil, and parsley. Simmer just until very hot. Season with a pinch of salt and pepper if necessary. Serve immediately.

4. When noodles are cooked, carefully remove shrimp and monkfish using tongs. Level the surface of the noodles and arrange fish on top. Brown top of seafood and noodles briefly in a hot broiler, salamander, or 500°F/260°C oven, if desired. Let stand for 5 to 10 minutes before serving.

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PAGLIA E FIENO WITH PEAS, SMOKED SALMON, AND CAPERS

SMOKED TOMATO AND PROVOLONE PIZZA WITH BLACK OLIVES

SERVINGS: 10

SERVINGS: 10

PORTIONING INFORMATION: 5 oz/142 g pasta, 2 oz/57 g sauce,

PORTIONING INFORMATION: 1 pizza

NUTRITION PER SERVING: 436 calories, 12 g fat, 59 g total

NUTRITION PER SERVING: 403 calories 14 g fat, 55 g total carbohydrate, 14 g protein, 700 mg sodium, 15 mg cholesterol

1 oz/28 g salmon

carbohydrate, 23 g protein, 771 mg sodium, 37 mg cholesterol

15 oz/425 g small-dice Smoked Tomatoes (see Note)

40 fl oz/1.20 L Chicken Stock (page 454)

2¼ tsp/7 g minced garlic

3 lb/1.36 kg paglia e fieno (straw and hay pasta)

2 lb/907 g Basic Pizza Dough (page 412)

2 oz/57 g butter

1½ fl oz/45 mL extra-virgin olive oil

1 lb/454 g shelled green peas

3½ oz/99 g basil leaves

1 tsp/3 g salt

3½ oz/99 g sliced, pitted Kalamata olives

¼ tsp/0.50 g ground black pepper

7½ oz/205 g grated provolone

3 oz/85 g crème fraîche 2 fl oz/60 mL lemon juice

1. Combine the tomatoes with the garlic.

Chervil pluches, as needed

2. For each pizza: Divide the dough into 10 balls. Roll out 1 ball of dough as directed in the dough recipe. Brush the dough with 11⁄2 tsp/3.75 mL oil. Scatter 11⁄2 oz/43 g smoked tomatoes and 3 tbsp/9 g basil and 1 3 tbsp/9 g olives over the pizza. Cover with ⁄4 oz/21 g cheese.

1. Reduce the stock to 20 fl oz/600 mL in a medium saucepan over medium heat.

3. Bake the pizza in a 550°F/288°C oven until the crust is golden brown and crisp, about 10 minutes. Serve immediately.

GARNISH

1 lb/454 g julienned smoked salmon 4 oz/113 g thinly sliced green onion 2 oz/57 g drained capers

2. Cook the pasta in boiling water until al dente. Drain.

Prepare the smoked tomatoes as described in step 1 of Cassoulet with Smoked Tomatoes (page 284). NOTE

3. Heat the butter in a large sauté pan over medium heat. Add the peas, salt, pepper, and reduced stock. Bring to a boil. Add the crème fraîche and lemon juice and return to a boil. Keep warm. 4. To serve, reheat 5 oz/142 g of the pasta in simmering water. Drain and combine in a sauté pan with 3 oz/85 g sauce. Serve in a heated bowl and garnish with 11⁄2 oz/43 g smoked salmon, some green onions, capers, and chervil.

MAIN DISHES FOR LUNCHES AND DINNERS

325


Pizza with Roasted Tomatoes and Mozzarella

TECHNIQUES OF HEALTHY COOKING

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PIZZA WITH ROASTED TOMATOES AND MOZZARELLA

SHRIMP AND CLAM PIZZA WITH PESTO SERVINGS: 10 PORTIONING INFORMATION: 1 pizza

SERVINGS: 10

NUTRITION PER SERVING: 549 calories, 19 g fat, 68 g total

PORTIONING INFORMATION: 1 pizza

carbohydrate, 28 g protein, 1193 mg sodium, 78 mg cholesterol

NUTRITION PER SERVING: 411 calories, 12 g fat, 58 g total

carbohydrate, 18 g protein, 650 mg sodium, 23 mg cholesterol

2 lb/907 g Basic Pizza Dough (page 412) 1 tbsp/15 mL olive oil

10 oz/284 g Pesto (page 468)

3 tbsp/9 g minced basil

10 oz/284 g shrimp (16/20 count), peeled, deveined, halved lengthwise

1 tsp/1 g chopped oregano

10 oz/284 g chopped sun-dried tomatoes

1 oz/28 g minced garlic

7 oz/198 g steamed clams (about 12 medium), coarsely chopped

2 lb/907 g Basic Pizza Dough (page 412) 2 lb 4 oz/1 kg sliced roasted plum tomatoes

5 oz/142 g thinly sliced leek, steamed

10½ oz/298 g thinly sliced part-skim mozzarella

1¾ oz/50 g grated Parmesan

10 fl oz/300 mL Tomato Coulis (page 463)

1 tbsp/3 g basil chiffonade

1½ oz/43 g grated Parmesan

2 tsp/4 g ground black pepper

2 tbsp/30 mL ground black pepper

1. For each pizza: Divide dough into 10 balls. Roll out 1 ball of dough as directed in the dough recipe. Spread the dough with 1 oz/28 g pesto. Top with 1 oz/28 g each 3 shrimp and tomatoes, and ⁄4 oz/21 g clams.

1. Mix the oil with 1 tbsp/3 g of the basil and all of the oregano and garlic. 2. For each pizza: Divide the dough into 10 balls. Roll out 1 ball of dough as directed in the dough recipe. Spread 11⁄2 tsp/1.50 g of the basil-oregano mixture over the dough. Shingle 31⁄2 oz/99 g roasted tomatoes and 1 oz/28 g of the mozzarella slices around the outer edge of the pizza (about 10 slices of each). Place 1 fl oz/30 mL tomato coulis in the center of the pizza. Sprinkle the pizza with a small amount of the Parmesan and a pinch each of the remaining basil and the pepper.

2. Arrange 1⁄2 oz/14 g steamed leeks over the seafood. Sprinkle with a small amount of the cheese and a pinch each of the basil and pepper. Bake the pizza in a 550°F/288°C oven until the crust is golden brown and crisp, about 10 minutes. Serve immediately.

3. Bake the pizza in a 550°F/288°C oven until the crust is golden brown and crisp, about 10 minutes. Serve immediately.

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327


SMOKED MOZZARELLA, PROSCIUTTO, AND ROASTED PEPPER PIZZA

PIZZA WITH WILD MUSHROOMS AND GOAT CHEESE

SERVINGS: 10

SERVINGS: 10

PORTIONING INFORMATION: 1 pizza

PORTIONING INFORMATION: 1 pizza

NUTRITION PER SERVING: 400 calories, 10 g fat, 55 g total carbohydrate, 20 g protein, 751 mg sodium, 27 mg cholesterol

NUTRITION PER SERVING: 374 calories, 9 g fat, 55 g total carbohydrate, 17 g protein, 581 mg sodium, 20 mg cholesterol

10½ oz/298 g julienned roasted red pepper

1 lb 2 oz/510 g sliced wild mushrooms

3½ oz/99 g julienned tomato

1½ fl oz/45 mL Chicken Stock (page 454)

3½ oz/99 g julienned red onion

2 lb/907 g Basic Pizza Dough (page 412)

1 oz/28 g minced jalapeño

10 fl oz/300 mL Tomato Coulis (page 463)

1 oz/28 g minced garlic

7 oz/198 g crumbled goat cheese

1 tbsp/3 g basil chiffonade

1¾ oz/50 g grated Parmesan

2 tsp/2 g chopped oregano

1¾ oz/50 g minced garlic

3½ fl oz/99 mL Balsamic Vinaigrette (page 470)

2 tsp/4 g ground black pepper

2 lb/907 g Basic Pizza Dough (page 412) 1. Sweat the mushrooms in the stock in a large saucepan over medium heat until tender. Drain the excess liquid and reserve the mushrooms until needed.

10½ oz/298 g thinly sliced smoked mozzarella 5 oz/142 g lean prosciutto, sliced paper-thin (see Note)

2. For each pizza: Divide the dough into 10 balls. Roll out 1 ball of dough as directed in the dough recipe. Spread the dough with 1 fl oz/30 mL tomato coulis. 3 Arrange 1 oz/28 g cooked mushrooms and ⁄4 oz/20 g goat cheese on top of the coulis. Sprinkle the pizza with a small amount of the Parmesan, garlic, and pepper.

1. Combine the pepper, tomato, onion, jalapeño, garlic, basil, and oregano. Toss with the vinaigrette. 2. For each pizza: Divide the dough into 10 balls. Roll out 1 ball of dough as directed in the dough recipe. Arrange 1 oz/28 g cheese and 1⁄2 oz/14 g prosciutto around the outer edge of the dough. Spread 2 oz/57 g pepper mixture evenly over the pizza. Bake the pizza in a 550°F/288°C oven until the crust is golden brown and crisp, about 10 minutes. Serve immediately.

3. Bake the pizza in a 550°F/288°C oven until the crust is golden brown and crisp, about 10 minutes. Serve immediately.

Partially freezing the prosciutto will make it easier to slice. NOTE

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Pizza with Wild Mushrooms and Goat Cheese

MAIN DISHES FOR LUNCHES AND DINNERS

329


BAJA-STYLE FISH TACOS

VEGETABLE FAJITAS

SERVINGS: 8

SERVINGS: 10

PORTIONING INFORMATION: 2 tortillas, 2 fish fillets, 1 tbsp/15 mL

PORTIONING INFORMATION: 2 tortillas, 6 oz/170 g filling

NUTRITION PER SERVING: 380 calories, 16 g fat, 35 g total

NUTRITION PER SERVING: 296 calories, 8 g fat, 47 g total carbohydrate, 9 g protein, 426 mg sodium, 0 mg cholesterol

crema, 1⁄2 oz/14 g cabbage, 2 oz/57 g salsa, 2 lime wedges

carbohydrate, 23 g protein, 684 mg sodium, 56 mg cholesterol

1 fl oz/30 mL olive oil

5¾ oz/163 g all-purpose flour

½ oz/14 g minced garlic

½ tsp/1 g dried oregano

4 oz/113 g julienned red onion

½ tsp/1 g ground black pepper

1 lb/454 g julienned red pepper

1 tsp/3 g salt

1 lb/454 g julienned yellow pepper

8 fl oz/240 mL beer

1 lb/454 g julienned green pepper

3 lb/1.36 kg mahi mahi fillets, cut into pieces 3 by 1 in/7.5 by 2.5 cm

14 oz/397 g napa cabbage chiffonade 2 fl oz/60 mL Vegetable Stock (page 454)

6 fl oz/180 mL canola oil

4 oz/113 g dried red beans, cooked in vegetable stock

Sixteen 6-in/15-cm corn tortillas

5 oz/142 g red chili sauce

4 oz/113 g crema Mexicana

Twenty 8-in/20-cm whole wheat flour tortillas

7 oz/198 g green cabbage, halved and finely shredded 1 lb/454 g Pico de Gallo (page 448) or Salsa Verde (page 448)

1. Heat the oil in a large sauté pan. Add the garlic and onion and sauté until the onions are translucent. Add the peppers and cabbage and sauté until tender. Add the stock to help wilt the cabbage, if necessary. Stir in the beans and chili sauce and heat just until warmed.

3 limes, cut into wedges 1. In a large bowl, combine the flour, oregano, pepper, and salt by hand until well incorporated. Slowly whisk in the beer to ensure a smooth, clump-free batter.

2. Cover the tortillas with a damp towel and warm in a 250°F/121°C oven. 3. To serve, wrap 3 oz/85 g vegetable mixture in a warmed tortilla.

2. Dip the fish in the beer batter. 3. Heat the oil in a sauté pan set over medium heat. Pan fry the fish slices until the batter is golden brown on all sides. Drain on wire racks.

Serve the fajitas with Jícama Salad (page 222) and Southwestern Corn Salad (page 223). (Nutrition information does not include serving suggestions.) SERVING SUGGESTION

4. Have the tortillas warm and ready to assemble. Place one of the fish fillets in each tortilla; add a spoonful of the crema and 1 spoonful of cabbage. 5. Serve the tacos immediately with the pico de gallo or salsa verde and the lime wedges.

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VEGETABLE ESCABECHE

CRABMEAT AND SHRIMP SANDWICH

SERVINGS: 10 PORTIONING INFORMATION: 6 oz/170 g

SERVINGS: 10

NUTRITION PER SERVING: 80 calories, 5 g fat, 10 g total

PORTIONING INFORMATION: 1 sandwich

carbohydrate, 12 g protein, 420 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 189 calories, 6 g fat, 20 g total

carbohydrate, 13 g protein, 376 mg sodium, 65 mg cholesterol

6½ oz/184 g seeded, diced yellow squash 6½ oz/184 g seeded, diced zucchini

SEAFOOD SANDWICH DRESSING

4 oz/113 g diced carrot

10½ fl oz/315 mL mayonnaise

8 oz/227 g diced red onion

14 oz/397 g part-skim ricotta cheese

7 oz/198 g plum tomato concassé

14 fl oz/420 mL nonfat yogurt

3½ oz/99 g diced tomatillo

1¾ fl oz/53 mL white wine vinegar

¾ oz/21 g minced chipotle chile

2 oz/57 g diced shallot

1½ oz/43 g chopped cilantro

½ oz/14 g minced garlic

1 fl oz/30 mL extra-virgin olive oil

1 tbsp/15 mL Worcestershire sauce

1 fl oz/30 mL rice wine vinegar

1 tsp/5 mL hot sauce

1 tsp/3 g salt

½ fl oz/15 mL Dijon mustard 2 tsp/6.50 g salt

1. Working in batches, blanch the squash briefly in boiling water, 20 to 30 seconds. Remove and shock in an ice water bath, then drain.

8 oz/227 g cooked shrimp (16/20 count), peeled, deveined 8 oz/227 g cooked crabmeat

2. Repeat with the zucchini, then the carrot.

10 pieces Whole Wheat Pita Bread (page 410)

3. In a large bowl, combine all of the remaining ingredients. Add the blanched vegetables and mix well; adjust seasoning as needed.

8 oz/227 g thickly sliced tomatoes 3 oz/85 g thinly sliced avocado 5 oz/142 g thinly sliced red onion 3 oz/85 g alfalfa sprouts 1. Combine all of the dressing ingredients. Add the shrimp and crabmeat and toss to evenly coat. 2. For each sandwich: Fill 1 pita with 3 oz/85 g 3 seafood mixture, ⁄4 oz/21 g tomatoes, 1 tbsp/15 g avo1 cado, ⁄2 oz/14 g onions, and 1 tbsp/9 g alfalfa sprouts.

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GRILLED GARDEN SANDWICH WITH WARM SLAW AND CRISPY POTATO SLICES

4. For each sandwich: Grill 2 bread slices over a very hot grill. Spread 1 side of a bread slice with 1⁄2 oz/14 g ricotta. Sprinkle basil over the ricotta. Layer 2 oz/57 g pepper mixture, 11⁄2 oz/43 g apples, 1 oz/28 g grilled 3 onions, ⁄4 oz/21 g tomatoes, 21⁄2 oz/71 g cucumber, and 1⁄2 oz/14 g sliced zucchini on top and press together firmly with another slice. Place on a sheet pan and bake in a 350°F/177°C oven until very hot, 20 to 25 minutes, turning 2 or 3 times while heating. Serve warm.

SERVINGS: 10 PORTIONING INFORMATION: 1 sandwich

5. Serve with 2 oz/57 g cabbage salad and 1 oz/28 g potato slices.

NUTRITION PER SERVING: 410 calories, 7 g fat, 75 g total

carbohydrate, 17 g protein, 805 mg sodium, 13 mg cholesterol

15 oz/426 g part-skim ricotta cheese 12 oz/340 g thinly sliced red onion 2 fl oz/60 mL Vegetable Stock (page 454) 8 oz/227 g sliced button mushrooms 6 oz/170 g julienned red pepper 6 oz/170 g julienned yellow pepper ½ tsp/1.50 g salt Pinch ground black pepper 20 slices Pullman wheat bread ½ oz/14 g basil chiffonade 1 lb/454 g thinly sliced Granny Smith apple 8 oz/227 g thinly sliced plum tomato 1 lb 8 oz/680 g thinly sliced cucumber 4 oz/113 g thinly sliced zucchini 1 lb 4 oz/567 g Warm Cabbage Salad (page 224) 10 oz/284 g Crispy Potato Slices (page 481) 1. Drain the ricotta in a cheesecloth-lined sieve in the refrigerator for 8 to 10 hours. 2. Preheat the grill to medium-high heat. Clean and oil the grates. Grill the onion slices and reserve. 3. Heat the stock in a large sauté pan over medium heat. Add the mushrooms and peppers and sweat until the vegetables are slightly tender and the stock has completely reduced. Season with the salt and black pepper.

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GRILLED MOROCCAN SPICED LAMB BURGER ON PITA WITH COOL MINT YOGURT

4. Serve the patties with pita bread and 2 oz/57 g yogurt sauce.

You may want to add some other garnish like red onion, lettuce, or arugula. NOTE

SERVINGS: 10

FALAFEL

PORTIONING INFORMATION: 1 sandwich, 2 oz/57 g yogurt sauce NUTRITION PER SERVING: 150 calories, 11 g fat, 3 g total

carbohydrate, 9 g protein, 520 mg sodium, 35 mg cholesterol SERVINGS: 10 PORTIONING INFORMATION: 31⁄2 oz/99 g

COOL MINT YOGURT

NUTRITION PER SERVING: 190 calories, 4 g fat, 30 g total carbohydrate, 10 g protein, 990 mg sodium, 0 mg cholesterol

8 fl oz/240 mL yogurt 8½ oz/241 g peeled, seeded, diced cucumber 1 tbsp/15 mL lemon juice 1 tsp/2 g cayenne

11 oz/312 g dried chickpeas, sorted and rinsed

1 tbsp/3 g chopped cilantro

11 oz/312 g dried fava beans, sorted and rinsed

1 tbsp/3 g chopped mint

1 bunch parsley, chopped

1 tsp/3 g salt

6 garlic cloves, crushed 3 green onions, finely chopped

BURGERS

1 tbsp/6 g ground cumin

1 lb/454 g ground lamb

1 tbsp/10 g salt

1 tbsp/6 g pimentón

1¼ tsp/2.50 g ground coriander

1½ tsp/3 g ground cumin

1¼ tsp/3.75 g baking powder

1½ tsp/3 g ground coriander

1 tsp/2 g cayenne

½ tsp/1 g ground cinnamon

1 qt/960 mL vegetable oil, or as needed

½ tsp/1 g ground ginger 2 tbsp/18 g minced yellow onion

1. Soak the chickpeas and the beans for 8 to 12 hours in enough cold water to cover by 3 in/8 cm. Drain, and then rinse and dry them.

1 tbsp/9 g minced garlic 1 tbsp/3 g chopped mint 2 tsp/10 mL sherry vinegar

2. In a food processor, blend all the falafel ingredients together until the mixture is homogenous. (Alternatively, the mixture can be ground twice through a small die until very smooth.) Form into balls about 11⁄2 in/4 cm in diameter. Slightly flatten the balls.

1 tsp/3 g salt 10 pieces Whole Wheat Pita Bread (page 410) 1. To make the yogurt sauce, combine all the ingredients in a medium bowl. Reserve, refrigerated.

3. Heat the oil to 350°F/177°C in a large rondeau or fryer and deep-fry the falafel until crisp and brown, about 4 minutes. Remove from the oil and drain briefly on paper towels. Serve immediately.

2. Preheat the grill to medium-high heat. Clean and oil the grates. 3. In a large bowl, combine the lamb, spices, onion, garlic, mint, vinegar, and salt. Form the mixture into patties. Grill to desired level of doneness.

Falafel is typically served with pita and a yogurt sauce, along with sliced tomatoes or other fresh vegetable garnishes. SERVING SUGGESTION

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MUJADRA

4. In a separate small sauce pot, bring the remaining stock to a boil over high heat. Add the rice, reduce to a simmer, and cook covered for 30 minutes or until tender. Drain and combine with the lentil mixture, and season with the salt and pepper. Hold warm for service.

3

BATCH YIELD: 1 lb 12 ⁄4 oz/815 g SERVINGS: 4

5. In a small sauce pot, add the sliced shallots and the vegetable oil and bring to 250°F/121°C over medium to high heat. Shallots are done cooking when they are crispy and a golden brown color, about 10 minutes. Drain and reserve on paper towels.

PORTIONING INFORMATION: 2 pita halves, 6 oz/170 g filling,

1 oz/28 g yogurt

NUTRITION PER SERVING: 410 calories, 7 g fat, 75 g total carbohydrate, 17 g protein, 805 mg sodium, 13 mg cholesterol

6. Pat cooked chickpeas dry. Over medium heat, pan fry the chickpeas in batches. Fry until the skin blooms. Each batch will take 2 to 3 minutes. Drain on paper towels and reserve. Season lightly with salt.

1 qt/960 mL water 7 oz/199 g dried chickpeas, sorted 1 oz/28 g extra-virgin olive oil

7. Lightly brush olive oil onto each pita and season with salt and pepper. Place in a 200°F/93°C oven until warm, about 10 minutes.

7 oz/199 g small-dice onion 1 garlic clove, chopped 2¹⁄³ oz/66 g finely chopped ginger ¼ oz/7 g tomato paste

8. To serve, place 3 oz/85 g of the filling into each half of pita. Garnish each pita with fried chickpeas, shallots, and yogurt.

¼ tsp/0.50 g ground allspice Pinch chili powder 5 oz/142 g lentils, rinsed and sorted 1 qt/960 mL Vegetable Stock (page 454), warm 3½ oz/99 g brown rice 2 tsp/6.50 g salt, or as needed 1 tsp/2 g ground black pepper, or as needed 2 shallots, sliced 24 fl oz/720 mL vegetable oil, room temperature Extra-virgin olive oil, as needed 4 pitas, split in half 8 oz/227 g yogurt, drained 1. In a medium sauce pot, bring the water and chickpeas to a boil over high heat. Reduce to a simmer and cook covered until tender, about 1 hour and 45 minutes. Drain and reserve. 2. In a small sauce pot, heat the olive oil over low to medium heat. Add onions and caramelize on low heat until a deep golden brown color is reached, about 30 minutes. Add the garlic and cook for 1 minute. Add the ginger, tomato paste, and spices. Stir well. 3. Add the lentils and stir until fully coated by oil. Add 16 fl oz/480 mL of the stock and bring to a boil; reduce heat to a simmer and cook covered until tender, about 20 minutes. Drain and reserve.

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Moroccan Chicken Pita Sandwiches

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MOROCCAN CHICKEN PITA SANDWICHES

4. Pull the chicken meat from the bones and place in a large bowl. Add the tomatoes, pepper, reserved braising liquid, cilantro, parsley, and salt and toss well. 5. To serve, fill 1 pita bread with 2 oz/57 g chicken mixture.

SERVINGS: 10 PORTIONING INFORMATION: 1 sandwich NUTRITION PER SERVING: 402 calories, 16 g fat, 28 g total

carbohydrate, 33 g protein, 1050 mg sodium, 93 mg cholesterol

TURKEY BURGERS

CHICKEN MARINADE BATCH YIELD: 2 lb/907 g

2 tsp/6.50 g salt

SERVINGS: 10

1 tsp/2 g garlic powder

PORTIONING INFORMATION: 31⁄4 oz/92 g

½ tsp/1 g Spanish paprika

NUTRITION PER SERVING: 111 calories, 1.5 g fat, 1 g total carbohydrate, 25 g protein, 290 mg sodium, 40 mg cholesterol

½ tsp/1 g ground black pepper ½ tsp/1 g ground cinnamon ½ tsp/1 g ground cumin

2 lb 4 oz/1 kg lean turkey, well chilled

¼ tsp/0.50 g cayenne

2 tsp/6.50 g salt

¾ fl oz/23 mL lemon juice

1 tsp/3 g sugar

10 skinless chicken legs

½ tsp/1 g fennel seeds

1½ fl oz/45 mL extra-virgin olive oil

½ tsp/1 g ground cinnamon

8 fl oz/240 mL Chicken Stock (page 454)

½ tsp/0.50 g chopped thyme

4 oz/113 g chopped, pitted Kalamata olives

¼ tsp/0.50 g freshly grated nutmeg

1 lb 11 oz/765 g tomato concassé

¼ tsp/0.50 g ground cloves

1 lb/454 g diced roasted pepper

¼ tsp/0.50 g cayenne

1 tsp/1 g chopped cilantro

¼ tsp/0.50 g cumin seeds

1 tsp/1 g chopped parsley

¼ tsp/0.25 g chopped rosemary

2 tsp/6.50 g salt

¼ tsp/0.50 g ground black pepper

10 pieces Whole Wheat Pita Bread (page 410) 1. Combine the turkey, salt, and sugar in a large bowl. Refrigerate for at least 30 minutes while assembling the grinder. Grind through a large-hole die directly into a bowl set over an ice water bath.

1. Combine the chicken marinade ingredients in a shallow pan. Add the chicken and toss to evenly coat. Marinate, refrigerated, for at least 2 and up to 12 hours.

2. Working by hand with a wooden spoon, stir in the remaining ingredients.

2. Heat the oil in a roasting pan over high heat. Remove the chicken from the marinade and place it in the roasting pan. Brown the chicken evenly and remove from the pan.

3. Form the meat mixture into 31⁄2-oz/99-g patties. Arrange on a sheet pan lined with parchment paper and bake in a 475°F/246°C oven until thoroughly cooked, about 10 minutes.

3. Deglaze the pan with the stock and return the chicken to the pan. Add the olives, bring to a simmer, cover, and braise until the meat is fork-tender. Cool the chicken in the braising liquid. Remove the chicken from the liquid. Degrease the liquid and reserve.

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CHICKEN AND MUSHROOM BURGERS

VEGETABLE BURGERS BATCH YIELD: 2 lb 12 oz/1.25 kg SERVINGS: 10

BATCH YIELD: 2 lb 4 oz/1 kg

PORTIONING INFORMATION: 31⁄2 oz/99 g

SERVINGS: 10

NUTRITION PER SERVING: 120 calories, 8 g fat, 10 g total carbohydrate, 4 g protein, 300 mg sodium, 20 mg cholesterol

PORTIONING INFORMATION: 31⁄2 oz/99 g NUTRITION PER SERVING: 120 calories, 1.5 g fat, 8 g total carbohydrate, 18 g protein, 360 mg sodium, 40 mg cholesterol

1 lb/454 g grated carrot 1 lb 8 oz/680 g boneless, skinless chicken

2 oz/57 g grated celery

1 tsp/3 g salt

2 oz/57 g grated onion

3½ oz/99 g fresh bread crumbs

1 oz/28 g minced red pepper

9½ oz/269 g Duxelles (page 469)

1 oz/28 g minced green pepper

¾ tsp/0.75 g chopped basil

3½ oz/99 g ground walnuts

¾ tsp/0.75 g chopped chives

4 oz/113 g minced button mushroom

¾ tsp/0.75 g chopped oregano

4 oz/113 g minced green onion

¾ tsp/0.75 g chopped rosemary

1 egg, lightly beaten ½ tsp/2.50 mL hot sauce 1 tsp/3 g salt

1. Combine the chicken and salt in a large bowl. Refrigerate for at least 30 minutes while assembling the grinder. Grind through a large-hole die directly into a bowl set over an ice water bath. Working by hand with a wooden spoon, stir in the remaining ingredients.

¼ tsp/0.50 g ground black pepper 1 oz/28 g cracker or matzo meal, plus additional for coating 1 tsp/5 mL light sesame oil

2. Form the meat mixture into 31⁄2-oz/99-g patties. Arrange on a sheet pan lined with parchment paper and bake in a 475°F/246°C oven until thoroughly cooked, about 10 minutes.

1. Combine the carrot, celery, onion, and peppers. Press to release any excess liquid. Add the walnuts, mushrooms, green onions, egg, hot sauce, salt, and black pepper and stir to thoroughly combine. Add enough cracker or matzo meal to make a firm mixture. Form into 3-oz/99-g patties. Roll each patty in additional cracker meal. 2. Heat the oil in a large sauté pan over medium heat. Pan fry the patties until browned on both sides. Arrange on a sheet pan lined with parchment paper and bake in a 475°F/246°C oven until thoroughly cooked, about 10 minutes.

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KOREAN GRILLED BEEF LETTUCE WRAPS WITH GREEN ONION SALAD AND “BULGOGI”-STYLE BEEF

2. Preheat the grill to medium-high heat. Clean and oil the grates. 3. Remove beef from the marinade and grill until cooked through. 4. To prepare the sauce, combine the red pepper paste, rice vinegar, sugar, and sesame seeds. Whisk to combine.

SERVINGS: 10

5. To assemble, place 1 tablespoon of the sauce on a lettuce leaf, then top with the beef, green onion salad, and garlic. Roll up and eat out of hand.

PORTIONING INFORMATION: 3 lettuce leaves, 3 tbsp/45 mL sauce,

3 oz/85 g beef, 3 oz/85 g green onion salad

NUTRITION PER SERVING: 109 calories, 7 g fat, 10 g total carbohydrate, 3 g protein, 269 mg sodium, 20 mg cholesterol

MARINADE

3 fl oz/90 mL soy sauce 3 tbsp/45 mL sake 2 tbsp/18 g minced ginger 1 tbsp/6 g sesame seeds, toasted, smashed 2¼ tsp/10 g minced garlic ¾ oz/21 g minced green onion 1 tbsp/15 mL vegetable oil 1 tbsp/10 g sugar 1 tbsp/6 g Korean red pepper powder 2 lb 4 oz/1 kg beef medallions (20 pieces, each cut ½ in/1 cm thick) SAUCE

3 oz/85 g Korean red pepper paste 3 tbsp/45 mL rice vinegar 1 tbsp/15 g sugar 1 tsp/2 g sesame seeds, toasted, smashed 10 large lettuce leaves 1 lb/454 g Green Onion Salad (page 220) 3 garlic cloves, blanched, thinly sliced 1. Combine all of the marinade ingredients in a large mixing bowl and whisk together. Add the beef to the marinade and toss to coat. Refrigerate for at least 1 hour (up to overnight), turning occasionally.

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7 Many of the recipes in this chapter could be served in the center of the plate, alone or in combination with other compatible dishes. No matter if you choose a side dish or a main menu

SIDE DISHES item, your decisions should be guided by color, texture, and flavor. To get the most out of every side dish, ingredient selection is critically important. Vegetables that are in season and at the peak of flavor will always outshine familiar standbys that have to be trucked or shipped long distances.


HARICOTS VERTS WITH WALNUTS

ASPARAGUS WITH TOASTED ANCHOVIES, GARLIC, AND LEMON

BATCH YIELD: 2 lb/907 g SERVINGS: 10

BATCH YIELD: 2 lb/907 g

PORTIONING INFORMATION: 31⁄4 oz/92 g

SERVINGS: 10

NUTRITION PER SERVING: 150 calories, 12 g fat, 8 g total

PORTIONING INFORMATION: 31⁄4 oz/902 g

carbohydrate, 4 g protein, 20 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 40 calories, 2 g fat, 5 g total carbohydrate, 2 g protein, 130 mg sodium, 3 mg cholesterol

2 lb/907 g trimmed haricots verts 1 tsp/5 mL olive oil

2 lb/907 g trimmed asparagus (see Note)

¾ oz/21 g minced shallot

4 tsp/20 mL extra-virgin olive oil

2 garlic cloves, minced

¾ oz/20 g thinly sliced garlic

6 oz/170 g walnuts, toasted, chopped (see Note)

½ tsp/1 g red pepper flakes

¼ tsp/1 g salt

1 to 2 anchovy fillets packed in oil, mashed

Pinch cracked black peppercorns

½ oz/14 g chopped parsley 3 tbsp/45 mL lemon juice

1. Blanch the haricots verts in simmering water until tender. Drain the beans, reserving 3 fl oz/90 mL of the cooking liquid.

1 tsp/2 g cracked black peppercorns 1. Pan steam the asparagus until tender but not soft, about 3 minutes. Drain on paper towels.

2. Heat the oil in a small sauté pan over medium heat. Add the shallots and garlic. Sauté until the shallots are translucent.

2. Heat the oil in a large sauté pan over medium heat. Add the garlic and red pepper flakes; sauté until the garlic begins to brown. Add the anchovies and sauté until the anchovies begin to brown. Add the asparagus and toss gently to heat. Season with the parsley, lemon juice, and peppercorns.

3. Combine the haricot verts with the shallots, garlic, reserved cooking liquid, walnuts, salt, and peppercorns. Toss to coat, and serve.

Nuts keep better if they are purchased raw. Once they are roasted, their oils are driven to the surface, making it easier for them to turn rancid. Toasting nuts right before you want to use them heightens their flavor and improves their texture. You can toast small amounts of nuts in a dry skillet as follows: Heat a small dry skillet over high heat (cast iron is ideal). Add the nuts and swirl the pan over the heat to keep them from scorching. Continue until the nuts begin to give off a rich, toasted aroma and are just starting to brown, usually about 2 minutes. Immediately transfer them to a bowl to keep them from burning. Once the nuts are cool, chop them by hand using a chef’s knife, or place them in a food processor and pulse it on and off just until the nuts are coarsely chopped. NOTE

Green beans, cauliflower, or other vegetables may be substituted for the asparagus. VARIATION

Young asparagus may need only a simple trim to remove the very ends of the stalk, and a quick rinse. More mature asparagus may need the stalk trimmed more and partially peeled to remove the outer skin, which can be tough and stringy. NOTE

As asparagus matures, the stalk becomes tough. To remove the woody portion, bend the stalk gently until it snaps. Peel the remaining stalk partway up; this enhances palatability and also makes it easier to cook the asparagus evenly. Asparagus may be tied into loose portion-size bundles to make it easier to remove them from boiling water when they are blanched or boiled. Don’t tie them too tightly, or make the bundles more than a few inches in diameter; otherwise the asparagus in the middle will not cook properly.

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BROCCOLI RABE WITH GARLIC AND RED PEPPER FLAKES

COLLARD GREENS BATCH YIELD: 3 lb 2 oz/1.4 kg SERVINGS: 10 PORTIONING INFORMATION: 5 oz/142 g

BATCH YIELD: 2 lb 12 oz/1.25 kg

NUTRITION PER SERVING: 118 calories, 5 g fat, 15 g total

SERVINGS: 10

carbohydrate, 6 g protein, 248 mg sodium, 6 mg cholesterol

PORTIONING INFORMATION: 4 oz/113 g NUTRITION PER SERVING: 70 calories, 3 g fat, 8 g total carbohydrate, 5 g protein, 160 mg sodium, 0 mg cholesterol

6 fl oz/180 mL extra-virgin olive oil 2 oz/57 g bacon, chopped

1 fl oz/30 mL olive oil

4 oz/113 g minced onion

1¼ oz/35 g minced garlic

8 garlic cloves, minced

3 lb/1.36 kg chopped broccoli rabe

6 lb/2.72 kg collard greens

1½ tsp/3 g red pepper flakes

2 qt/1.92 L Chicken Stock (page 454)

1 tsp/3 g salt

1 tsp/3 g salt, plus as needed

2 tbsp/30 mL lemon juice

½ tsp/1 g ground black pepper, plus as needed

1. Heat the oil in a large sauté pan over medium heat. Add the garlic and sauté until aromatic, about 30 seconds. Add the broccoli rabe and red pepper flakes. Sauté until the broccoli rabe is tender.

1. Heat the oil in a heavy pot over medium heat. Add the bacon and cook until lightly browned.

2. Season with the salt and lemon juice.

3. Add the collards and stock and season with salt and pepper. Cover with a lid and braise for about 10 minutes. Strain the collards from the cooking liquid and serve.

2. Add the onions and garlic to the pan and cook until softened.

SIDE DISHES

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TECHNIQUES OF HEALTHY COOKING

344

Brussels Sprouts with Mustard Glaze


BRUSSELS SPROUTS WITH MUSTARD GLAZE

WILD RICE SUCCOTASH BATCH YIELD: 2 lb/900 g SERVINGS: 10

BATCH YIELD: 2 lb/900 g

PORTIONING INFORMATION: 31⁄4 oz/90 g

SERVINGS: 10

NUTRITION PER SERVING: 63 calories, 2 g fat, 10 g total carbohydrate, 2 g protein, 193 mg sodium, 0 mg cholesterol

PORTIONING INFORMATION: 31⁄4 oz/92 g NUTRITION PER SERVING: 46 calories, 0 g fat, 8 g total carbohydrate, 4 g protein, 79 mg sodium, 0 mg cholesterol

1 tbsp/15 mL extra-virgin olive oil 2 lb/907 g trimmed Brussels sprouts

5 oz/142 g corn kernels, fresh or frozen

6 fl oz/180 mL Fond de Veau Lié (page 457; see Note)

5 oz/142 g chopped wild mushroom

1 tbsp/15 mL whole-grain mustard

10 oz/284 g tomato concassé 4 oz/113 g cooked lima beans 4 oz/113 g cooked wild rice

1. Cook the Brussels sprouts in boiling water until tender.

2 fl oz/60 mL Vegetable Stock (page 454)

2. Combine the fond with the mustard and heat in a large sauté pan over medium heat. Add the cooked Brussels sprouts and toss to coat with the mustard mixture.

1½ oz/43 g green onion, thinly sliced on the bias ¾ tsp/2.50 g salt 1 tbsp/3 g chopped tarragon ½ tsp/1 g cracked black peppercorns

The fond de veau lié may be replaced with a jus appropriate to the main item that the Brussels sprouts will accompany. NOTE

Heat the oil in a large sauté pan over medium heat. Add the corn and mushrooms; sauté until tender. Add the tomatoes, lima beans, rice, stock, green onions, and salt. Toss to mix the ingredients and heat thoroughly. Remove the pan from the heat and stir in the tarragon and peppercorns. VARIATION

rice.

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For a more traditional succotash, omit the wild


SMOKED ROASTED CORN

ROASTED CORN AND BLACK BEANS

BATCH YIELD: 2 lb 12 oz/1.25 kg SERVINGS: 10

BATCH YIELD: 2 lb/907 g

PORTIONING INFORMATION: 31⁄2 oz/99 g

SERVINGS: 10

NUTRITION PER SERVING: 180 calories, 5 g fat, 32 g total

PORTIONING INFORMATION: 31⁄4 oz/92 g

carbohydrate, 8 g protein, 240 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 107 calories, 1 g fat, 20 g total

carbohydrate, 5 g protein, 67 mg sodium, 0 mg cholesterol

20 ears corn in the husk 2 tsp/6.50 g salt

1 tsp/5 mL olive oil

1 tsp/2 g cracked black peppercorns

1½ oz/43 g diced red onion

1 tbsp/3 g chopped parsley

2 garlic cloves, minced

1 tbsp/3 g chopped chervil

1 tsp/3 g minced jalapeño 1 lb/450 g Smoked Roasted Corn (page 346)

1. Loosen, but do not remove, the husks from the ears of corn. Sprinkle each ear with the salt, peppercorns, and herbs. Tie the husks around the cobs and dampen them with water. Place on a baking sheet and roast in a 400°F/204°C oven until tender, about 15 minutes.

5½ oz/154 g dried black beans, cooked (page 216) and drained

2. Remove the husks and place the cobs on a rack in a roasting pan containing a thin layer of hardwood chips. Cover with a tight-fitting lid and place over direct heat. Smoke for 6 to 8 minutes. Cut the corn from the cob.

¼ tsp/1 g salt

1¾ oz/50 g tomato concassé 1 tbsp/15 mL lime juice 1 tbsp/3 g chopped cilantro 1. Heat the oil in a large pot over medium heat. Add the onion, garlic, and jalapeño. Sauté until the onions are translucent. 2. Add the corn, beans, tomatoes, lime juice, and salt. Toss over high heat until the mixture is hot. Remove from the heat and stir in the cilantro.

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ZUCCHINI IN SWEET-SOUR SAUCE

GRILLED VEGETABLES BATCH YIELD: 2 lb/907 g SERVINGS: 10

BATCH YIELD: 1 lb 12 oz/795 g

PORTIONING INFORMATION: 31⁄4 oz/92 g

SERVINGS: 8

NUTRITION PER SERVING: 47 calories, 2 g fat, 6 g total carbohydrate, 1 g protein, 23 mg sodium, 0 mg cholesterol

PORTIONING INFORMATION: 31⁄2 oz/99 g NUTRITION PER SERVING: 93 calories, 6 g fat, 43 g total carbohydrate, 3 g protein, 294 mg sodium, 1 mg cholesterol

10 oz/284 g yellow squash, sliced ¼-in/6-mm thick 1 garlic clove, crushed

5 oz/142 g zucchini, sliced ¼-in/6-mm thick

2 tbsp/30 mL extra-virgin olive oil

5 oz/142 g Vidalia onion, sliced ¼-in/6-mm thick

6 zucchini, quartered lengthwise

5 oz/142 g quartered Belgian endive

1 fl oz/30 mL white wine vinegar

4 oz/113 g green onion, cut 3½ in/9 cm long

1 fl oz/30 mL water

4 oz/113 g shiitake mushrooms

3 tbsp/42 g pine nuts

3 fl oz/90 mL Balsamic Vinaigrette (page 470)

3 tbsp/42 g golden raisins 1. Toss all of the vegetables with the vinaigrette and marinate for 30 minutes.

2 anchovy fillets packed in oil 1 tsp/3 g salt

2. Preheat a grill to medium-high. Clean the cooking grate. Grill the vegetables over medium-high heat until marked on both sides and tender.

1. Sauté the garlic in the oil over medium heat until brown. Discard the garlic, add the zucchini, cover, and cook for about 5 minutes.

A variety of other vegetables, such as eggplant, bell peppers, and tomatoes, may be grilled raw if sliced about ¼ in/6 mm thick. Denser vegetables, such as fennel, sweet potatoes, and leeks, may burn before cooking fully. Parcooking or blanching is necessary before grilling these types of vegetables. NOTE

2. Add the vinegar and water. Cook for 10 minutes over moderate heat, then add the pine nuts and raisins. 3. Wash and finely chop the anchovies; add to the pan. Stir gently, adjust the seasoning, and cook for 2 or 3 minutes longer.

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PAN-STEAMED ZUCCHINI AND YELLOW SQUASH NOODLES

RATATOUILLE BATCH YIELD: 2 lb/907 g SERVINGS: 10 PORTIONING INFORMATION: 31⁄4 oz/92 g

BATCH YIELD: 2 lb/907 g

NUTRITION PER SERVING: 30 calories, 1 g fat, 5 g total carbohydrate, 1 g protein, 90 mg sodium, 0 mg cholesterol

SERVINGS: 10 PORTIONING INFORMATION: 31⁄4 oz/90 g NUTRITION PER SERVING: 35 calories, 0.50 g fat, 5 g total

carbohydrate, 3 g protein, 15 mg sodium, 0 mg cholesterol

1 tsp/5 mL extra-virgin olive oil 2½ oz/71 g diced red onion

1 lb 8 oz/680 g zucchini

½ oz/14 g minced garlic

1 lb 8 oz/680 g yellow squash

½ oz/14 g minced shallot

1 tsp/5 mL butter

1 oz/28 g tomato paste

½ oz/14 g minced shallot

8 oz/227 g peeled plum tomatoes, sliced ¾-in/2-cm thick

2 tsp/6 g minced garlic

4 oz/113 g diced zucchini

2 fl oz/60 mL Vegetable Stock (page 254)

4 oz/113 g diced bell pepper

1 tbsp/3 g minced herbs (see Note)

4 oz/113 g diced eggplant

2 tsp/10 mL lemon juice

3 oz/85 g diced yellow squash

¼ tsp/0.50 g cracked black peppercorns

8 fl oz/240 mL Vegetable Stock (page 254) 1 tbsp/3 g basil chiffonade 1 tsp/1 g chopped oregano

1. Using a mandoline, cut the zucchini and squash 3 lengthwise into ⁄4-in/6-mm-thick “noodles.” Discard the center of the squashes.

¼ tsp/1 g salt ¼ tsp/0.50 g cracked black peppercorns

2. Heat the butter in a large sauté pan over medium heat. Add the shallots and garlic. Sweat until the shallots are translucent. Add the squash noodles and stock. Cover and pan steam the squash until tender, about 5 minutes. Drain any excess liquid. Season with the herbs, lemon juice, and peppercorns.

1. Heat the oil in a large pot over medium heat. Add the onion, garlic, and shallot. Sauté until the onions are translucent. 2. Add the tomato paste and sauté until brown. Add all of the remaining vegetables and the stock. Bring to a gentle simmer and stew, stirring occasionally, until the vegetables are tender, about 15 minutes. Season with the herbs, salt, and peppercorns.

Use a variety of herbs such as basil, tarragon, chives, cilantro, thyme, or oregano. NOTE

Combine ratatouille with a grain dish, such as Couscous, page 362, for a meatless entrée option. (Nutrition information does not include serving suggestions.) SERVING SUGGESTION

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Ratatouille with Couscous


VEGETABLES IN PEANUT SAUCE

7. Add the water. Season with the salt and simmer for 15 minutes, add the cactus, green beans, chayote, and lima beans, and keep simmering until the sauce thicken, and nicely covers the back of the spoon.

SERVINGS: 8 PORTIONING INFORMATION: 31⁄2 oz/99 g

ARTICHOKES AND MUSHROOMS IN WHITE WINE SAUCE

NUTRITION PER SERVING: 27 calories, 1 g fat, 5 g total carbohydrate, 2 g protein, 14 mg sodium, 1 mg cholesterol

4 medium Roma tomatoes 4 garlic cloves

BATCH YIELD: 2 lb/907 g

½ white onion, halved

SERVINGS: 10

7½ oz/205 g peanuts

PORTIONING INFORMATION: 31⁄4 oz/92 g

One 3-in/7.50-cm stick Mexican cinnamon

NUTRITION PER SERVING: 79 calories, 3 g fat, 8 g total carbohydrate, 2 g protein, 274 mg sodium, 0 mg cholesterol

10 black peppercorns 2 cloves 4 chipotles in adobo sauce

2 tbsp/30 mL olive oil

2 tbsp/30 mL peanut oil

1 lb/454 g halved white mushrooms

16 fl oz/480 mL water

½ oz/14 g minced garlic

1 tsp/3 g salt

20 artichoke bottom halves

8 blanched nopales (cactus paddles)

12 fl oz/360 mL water

12 oz/340 g trimmed, blanched green beans

8 fl oz/240 mL dry white wine

12 oz/340 g peeled, blanched chayote squash

2 fl oz/60 mL lemon juice

12 oz/340 g blanched lima beans

½ oz/14 g tomato paste ½ tsp/1.50 g salt

1. Dry roast the tomatoes and onion in a 325ºF/162ºC oven until blistered and soft, about 15 minutes.

¼ tsp/0.50 g coarsely ground black pepper 1 Sachet d’Épices (page 455), plus 1 tsp/2 g coriander seeds and 2 extra bay leaves

2. Dry roast the garlic until its papery skin begins to brown. Remove from heat and discard the papery skin. 3. Line an even layer of the peanuts on a baking sheet and bake until golden.

Heat the oil in a medium saucepan over medium heat. Add the mushrooms. Cook until tender, about 4 minutes. Add the garlic and sweat until aromatic. Add the remaining ingredients and mix well. Cover and continue to cook over low heat until the artichokes are tender, 15 to 20 minutes. Drain the vegetables, remove the sachet and bay leaves, and reduce the cooking liquid to sauce consistency. Return the vegetables to the sauce and serve.

4. In a small skillet, toast the cinnamon, peppercorns, and cloves over low heat until fragrant. 5. Purée the tomatoes, onion, garlic, roasted peanuts, toasted spices, and chiles in a blender with enough water to process smoothly. Add water as needed; the purée should be slightly liquid, not thick. Taste for chipotles, add more if needed, and blend again. 6. In a Dutch oven, heat the oil over medium heat and fry the puréed mixture. Reduce heat and let the sauce thicken slightly, about 10 minutes.

TECHNIQUES OF HEALTHY COOKING

350


BRAISED BELGIAN ENDIVE

FENNEL BRAISED IN CHARDONNAY

BATCH YIELD: 2 lb/907 g SERVINGS: 10

BATCH YIELD: 2 lb/907 g

PORTIONING INFORMATION: 31⁄4 oz/92 g

SERVINGS: 10

NUTRITION PER SERVING: 37 calories, 1 g fat, 5 g total

PORTIONING INFORMATION: 31⁄4 oz/90 g

carbohydrate, 1 g protein, 239 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 39 calories, 0 g fat, 7 g total carbohydrate, 1 g protein, 280 mg sodium, 0 mg cholesterol

2 tsp/10 mL vegetable oil 2 oz/57 g diced onion

2 lb/907 g fennel slices ¾ in/2 cm thick

1 oz/28 g diced carrot

1 qt/960 mL water

1 oz/28 g diced celery

4 fl oz/120 mL Chardonnay

2 lb/907 g Belgian endive

2 fl oz/60 mL lemon juice

1 qt/960 mL water

1 tsp/3 g salt

4 fl oz/120 mL dry white wine

½ tsp/1 g coriander seeds

2 fl oz/60 mL lemon juice

2 bay leaves

1 tsp/3 g salt

4 thyme sprigs

2 bay leaves 4 thyme sprigs

Combine all of the ingredients in a large saucepan. Simmer until the fennel is tender, about 40 minutes. (Keep the fennel submerged during cooking to avoid oxidation.) Remove the bay leaves. Drain before serving.

Heat the oil in a large saucepan over medium heat. Add the onion, carrot, and celery. Sauté until the onions are translucent. Add all of the remaining ingredients. If necessary, add more water to completely cover the endives. Keep the endives submerged during cooking to avoid oxidation. Simmer until the endives are tender, about 15 minutes. Remove the bay leaves. Drain before serving.

The fennel may be cooled and stored in the braising liquid for later use, or it may be drained and grilled. NOTE

The endive may be cooled and stored in the braising liquid for later use, or it may be dried and grilled. NOTE

SIDE DISHES

351


Beans and Greens Sauté

TECHNIQUES OF HEALTHY COOKING

352


BEANS AND GREENS SAUTÉ

SAFFRON CAULIFLOWER AND ONIONS

BATCH YIELD: 1 lb 10 oz/738 g

BATCH YIELD: 2 lb/907 g

SERVINGS: 8

SERVINGS: 10

PORTIONING INFORMATION: 31⁄4 oz/92 g

PORTIONING INFORMATION: 31⁄4 oz/92 g

NUTRITION PER SERVING: 37 calories, 1 g fat, 5 g total carbohydrate, 1 g protein, 239 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 68 calories, 3 g fat, 8 g total carbohydrate, 2 g protein, 241 mg sodium, 0 mg cholesterol

2 tbsp/30 mL olive oil

2 tbsp/30 mL olive oil

2 tsp/4 g minced garlic

1 lb/454 g peeled pearl onions

1 lb 5 oz/596 g coarsely chopped escarole

½ oz/14 g minced garlic

4 fl oz/118 mL Vegetable Stock (page 454)

1 lb/454 g cauliflower florets

1 tsp/3 g salt, plus as needed

12 fl oz/360 mL water

½ tsp/1 g ground black pepper, plus as needed

4 fl oz/120 mL dry white wine

12 oz/340 g cooked cannellini beans, drained, rinsed

2 fl oz/60 mL lemon juice

1 tsp/5 mL malt vinegar

1 tsp/2 g saffron threads 1 tsp/3 g salt

1. Heat a large sauté pan over medium-high heat. Add the oil and heat; add the garlic and sauté, stirring frequently, until it is tender and aromatic, about 3 minutes.

¼ tsp/0.50 g coarsely ground black pepper 1 Sachet d’Épices (page 455), plus 1 tsp/2 g coriander seeds and 2 extra bay leaves

2. Add the escarole and cook, stirring and tossing to coat the greens evenly with the oil.

1. Heat the oil in a medium saucepan over medium heat. Add the onions and cook until tender and deep gold in color, about 12 minutes.

3. When the escarole has cooked down and is a vivid green, add the stock. Season lightly with the salt and pepper.

2. Add the garlic and sauté until aromatic. Stir in all of the remaining ingredients. Cover and continue to cook over low heat until the vegetables are tender, about 15 minutes. Remove the sachet and bay leaves and serve.

4. Bring the stock to a simmer, then add the beans and cook, stirring frequently, until the greens are fully wilted and the dish is very hot, 6 to 7 minutes. 5. Season with the malt vinegar, and salt and pepper as needed.

SIDE DISHES

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CARAMELIZED PEARL ONIONS

1. Add the oil and vegetables to a roasting pan and toss to coat in the oil. 2. Roast the vegetables in a 350°F/177°C oven until well caramelized and tender, 25 to 30 minutes. Season with the salt and pepper.

SERVINGS: 10 PORTIONING INFORMATION: 31⁄4 oz/92 g NUTRITION PER SERVING: 68 calories, 3 g fat, 8 g total carbohydrate, 2 g protein, 241 mg sodium, 0 mg cholesterol

PECAN CARROTS

½ oz/14 g butter

BATCH YIELD: 2 lb/907 g

2 lb/907 g peeled, blanched white pearl onions

SERVINGS: 10

1½ tsp/5 g sugar

PORTIONING INFORMATION: 31⁄4 oz/92 g

½ tsp/1.50 g salt

NUTRITION PER SERVING: 50 calories, 1 g fat, 10 g total carbohydrate, 1 g protein, 135 mg sodium, 0 mg cholesterol

¼ tsp/0.50 g ground black pepper 1. Melt the butter in a large sauté pan over medium heat. Add the onions and caramelize slowly, turning often.

2 lb 4 oz/1 kg oblique-cut carrot ½ oz/14 g honey 1 tbsp/15 mL minced shallot (see Note)

2. Add the sugar and allow the onions to glaze. Season with the salt and pepper.

3 oz/85 g toasted, chopped pecans 3 tbsp/9 g sliced chives ¼ tsp/1 g salt

CARAMELIZED ROOT VEGETABLES

Pinch ground white pepper 1. Cook the carrots in simmering water until just tender. Drain the carrots (save 4 fl oz/120 mL of the cooking liquid), and place in a bowl.

BATCH YIELD: 2 lb/907 g

2. Combine the carrots with the honey, shallot, pecans, chives, salt, and pepper in a large pan over medium-high heat. Add enough of the cooking liquid to make a smooth, light, even glaze. Toss to coat evenly and serve.

SERVINGS: 10 PORTION SIZE: 3 oz/85 g NUTRITION PER SERVING: 50 calories, 2 g fat, 8 g total carbohydrate, 1 g protein, 120 mg sodium, 0 mg cholesterol

Raw minced shallots can have a harsh flavor. To give them a subtler flavor, you can cook them in just enough broth to barely moisten them over low heat, just until they become translucent and the broth cooks away. NOTE

2 tbsp/30 mL olive oil 10½ oz/298 g diagonal-cut parsnip 10½ oz/298 g wedge-cut white turnip 10½ oz/298 g wedge-cut yellow turnip 12 oz/340 g wedge-cut fennel ½ tsp/1.50 g salt ¼ tsp/0.50 g ground black pepper

TECHNIQUES OF HEALTHY COOKING

354


Pecan Carrots

SIDE DISHES

355


CORN PUDDING

BASIC RICE PILAF

BATCH YIELD: 3 lb/1.36 kg

BATCH YIELD: 2 lb 8 oz/1.13 kg

SERVINGS: 16

SERVINGS: 14

PORTIONING INFORMATION: 3 oz/85 g

PORTIONING INFORMATION: 3 oz/85 g

NUTRITION PER SERVING: 129 calories, 1 g fat, 23 g total

NUTRITION PER SERVING: 151 calories, 1 g fat, 31 g total

carbohydrate, 6 g protein, 490 mg sodium, 27 mg cholesterol

carbohydrate, 4 g protein, 250 mg sodium, 2 mg cholesterol

6 oz/170 g diced onion

1½ oz/43 g diced onion

½ oz/14 g minced garlic

½ oz/14 g minced garlic

5 oz/142 g diced red pepper

26 fl oz/780 mL Chicken Stock (page 454) or water

4 jalapeños, seeded, minced

14 oz/398 g long-grain brown rice

16 fl oz/480 mL Chicken Stock (page 454)

2 tsp/6.50 g salt

12 oz/340 g corn kernels

¼ tsp/0.50 g ground white pepper

2 tsp/2 g chopped thyme

1 bay leaf

2 tsp/2 g chopped oregano

1 thyme sprig

2 tsp/2 g chopped rosemary 1. In a medium sauce pot, sweat the onion and garlic in 4 fl oz/120 mL of the stock or water over medium heat until the onions are translucent. Add the rice, remaining stock or water, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil. Cover the pot tightly and cook in a 350°F/177°C oven until the rice is tender and has absorbed all the liquid, about 40 minutes.

2 tsp/6.50 g salt ½ tsp/1 g cracked black peppercorns 1 recipe Country Corn Bread (page 412), crumbled 10 egg whites Olive oil spray, as needed

2. Remove and discard the bay leaf and thyme sprig. Fluff the rice with a fork to separate the grains and release steam.

1. In a large stockpot, sweat the onions, garlic, red pepper, and jalapeños in a small amount of the stock over medium heat. Add the remaining stock and reduce to half its original volume. Add the corn to the reduced stock and allow the mixture to come to a boil.

NOTES

The nutritional analysis is for the rice made with

stock.

2. Remove the pot from the heat and add the herbs, salt, and peppercorns. Allow the mixture to cool slightly and combine with the corn bread and egg whites.

Many other grains can be prepared using the basic pilaf method outlined above. For more information about specific grains, see the table, page 129.

3. Lightly spray sixteen 4-fl oz/120-mL ramekins with oil. Portion 3 oz/85 g of the pudding into each ramekin. Bake the puddings in a 170°F/77°C water bath in a 375°F/191°C oven until completely set, 25 minutes. Serve warm.

TECHNIQUES OF HEALTHY COOKING

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BARLEY PILAF

TABBOULEH

BATCH YIELD: 2 lb/907 g

BATCH YIELD: 1 lb 8 oz/680 g

SERVINGS: 12

SERVINGS: 10

PORTIONING INFORMATION: 2 ⁄3 oz/76 g

PORTIONING INFORMATION: 31⁄4 oz/92 g

NUTRITION PER SERVING: 223 calories, 2 g fat, 47 g total carbohydrate, 8 g protein, 105 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 97 calories, 1 g fat, 19 g total carbohydrate, 4 g protein, 60 mg sodium, 2 mg cholesterol

10 oz/284 g diced onion

4 oz/113 fine bulgur

¾ oz/21 g minced garlic

Water, hot, as needed

2 qt/1.92 L Chicken Stock (page 454)

½ tsp/1.50 g salt plus as needed

1 lb 5 oz/596 g barley

8 oz/227 g seeded, diced tomatoes

½ tsp/1.50 g salt

8 oz/227 g peeled, seeded, diced cucumbers

2

2 bunches green onion, chopped 1. In a medium saucepan, sweat the onions and garlic in a small amount of stock over medium heat until the onions are translucent.

1¾ oz/50 g coarsely chopped parsley ¼ oz/7 g coarsely chopped mint 1 tbsp/15 mL extra-virgin olive oil

2. Add the barley and remaining stock. Bring the liquid to a boil over high heat and cover the pot tightly.

2 tsp/10 mL lemon juice

3. Cook in a 350°F/177°C oven until the barley is tender and has absorbed all the liquid, about 45 minutes. Season with the salt.

1. Rinse the bulgur in cold water and place in a medium bowl.

BARLEY-WALNUT PILAF Add 2 oz/57 g

2. Cover the bulgur with hot water so it’s fully covered by at least 1 in/2.5 cm. Add the salt, cover, and let sit until tender, about 20 minutes.

VARIATION

chopped, toasted walnuts to the barley before placing in the oven. When the barley is cooked, stir in another 2 oz/57 g chopped, toasted walnuts and ½ oz/14 g each chopped parsley, chives, and thyme.

3. Drain any excess water, if necessary. Use a fork to fluff the bulgur grains. 4. Combine the bulgur, tomatoes, cucumbers, green onions, parsley, mint, oil, and lemon juice in a large bowl. Gently mix, being careful not to mash the ingredients together. 5. Adjust seasonings with lemon juice and salt, if needed. Cover, and refrigerate until needed for service.

SIDE DISHES

357


BARLEY AND WHEAT BERRY PILAF

BULGUR AND LENTIL PILAF WITH CARAMELIZED CIPOLLINI ONIONS

BATCH YIELD: 4 lb 8 oz/2.04 kg SERVINGS: 24

BATCH YIELD: 2 lb/907 g

PORTIONING INFORMATION: 3 oz/85 g

SERVINGS: 10

NUTRITION PER SERVING: 159 calories, 3 g fat, 27 g total

PORTIONING INFORMATION: 31⁄4 oz/92 g

carbohydrate, 7 g protein, 55 mg sodium, 3 mg cholesterol

NUTRITION PER SERVING: 120 calories, 2 g fat, 23 g total carbohydrate, 4 g protein, 131 mg sodium, 3 mg cholesterol

8 oz/227 g wheat berries 1½ qt/1.44 L Chicken Stock (page 454)

7 oz/198 g beluga lentils, sorted, rinsed

1 oz/28 g butter

26 fl oz/780 mL Vegetable Stock (page 454)

²⁄³ oz/19 g minced shallot 3 oz/85 g diced leek

3 tbsp/45 mL extra-virgin olive oil

3 oz/85 g diced carrot

10 oz/284 g coarse bulgur

2 oz/57 g diced celeriac

½ tsp/1.50 g salt

1 lb 5 oz/595 g barley

1 tbsp/15 mL tomato paste

16 fl oz/480 mL amber beer

¼ tsp/0.50 g red pepper flakes

½ tsp/1.50 g salt

½ tsp/1 g ground black pepper

4 oz/113 g cipollini onions

¼ tsp/0.50 g ground black pepper 1 lb/454 g trimmed, chopped collard or mustard greens

1. Boil the lentils in 12 fl oz/360 mL of stock until tender, about 20 minutes. Reserve any residual cooking liquid.

1. Soak the wheat berries for 8 to 10 hours in 3 times their volume of water. Drain the berries and combine with 1 qt/950 mL of the stock in a large saucepan. Cover and simmer over medium heat until tender. Drain any excess stock and reserve.

2. While the lentils are cooking, heat the oil in a medium sauté pan over medium heat. Add the onions and cook until caramelized and heated through, 10 to 15 minutes. Reserve.

2. Heat the butter in a medium saucepan over medium heat. Add the shallots, leeks, carrots, and celeriac, and sweat until the vegetables are tender. Add the barley, the remaining 16 fl oz/480 mL of stock, the beer, salt, and pepper. Bring the liquid to a boil and cover the pot tightly. Cook in a 325°F/163°C oven until the barley is tender and has absorbed all the liquid, about 45 minutes.

3. Bring the remaining 14 fl oz/420 mL stock to a boil over high heat, and add the bulgur, salt, and tomato paste. Reduce heat to low and cook, covered, for 20 minutes. 4. Add the red pepper flakes and black pepper to the caramelized onions. Pour the mixture over the bulgur and add the lentils, stirring gently.

3. Cook the collard or mustard greens in boiling salted water until deep green and tender, about 7 minutes. Drain very well. 4. Combine the wheat berries, barley, and cooked greens.

TECHNIQUES OF HEALTHY COOKING

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QUINOA PILAF WITH RED AND YELLOW PEPPERS

RISOTTO BATCH YIELD: 2 lb/907 g SERVINGS: 10

BATCH YIELD: 2 lb/907 g

PORTIONING INFORMATION: 31⁄4 oz/92 g

SERVINGS: 10

NUTRITION PER SERVING: 159 calories, 2 g fat, 26 g total

PORTIONING INFORMATION: 31⁄4 oz/92 g

carbohydrate, 4 g protein, 84 mg sodium, 3 mg cholesterol

NUTRITION PER SERVING: 126 calories, 2 g fat, 22 g total

carbohydrate, 5 g protein, 145 mg sodium, 1 mg cholesterol

24 fl oz/720 mL Stock (pages 454 to 455) 1 oz/28 g minced shallot

¼ tsp/0.50 g saffron threads

½ oz/14 g minced garlic

2 tsp/10 mL olive oil

24 fl oz/720 mL Chicken Stock (page 454)

4 oz/113 g diced onion

12 oz/340 g quinoa, rinsed

10 oz/284 g Arborio rice

½ tsp/1.50 g salt

8 fl oz/240 mL dry white wine

¼ tsp/0.50 g ground white pepper

1 tbsp/9 g grated Parmesan

1 bay leaf 1. Bring the stock to a simmer in a medium saucepan over medium heat. Add the saffron, cover, and steep until the stock takes on a deep golden color. Strain the stock and keep warm.

1 thyme sprig 7 oz/198 g roasted and diced red and yellow pepper 1. In a medium sauce pot, sweat the shallots and garlic in 2 tbsp/30 mL of the stock over medium heat until the shallots are translucent. Add the quinoa, remaining stock, salt, white pepper, bay leaf, and thyme. Bring the liquid to a boil over high heat. Cover the pot tightly and cook in a 350°F/177°C oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.

2. Heat the oil in a medium sauce pot over medium heat. Sweat the onion in the oil until translucent. Add the rice to the onion and sauté until the rice is coated with the oil. Stirring constantly over medium heat, add the hot stock in 3 additions, making sure the rice has absorbed each addition of stock before the next is added. Add the wine with the final addition of stock. When properly cooked, the rice should have a creamy texture and be firm to the bite.

2. Remove and discard the bay leaf and thyme sprig. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the red and yellow peppers.

3. Remove the rice from the heat, stir in the cheese, and serve.

If making risotto in advance, cook the rice until only three-quarters done. Spread the rice thinly on a baking sheet and refrigerate until ready to use. To finish cooking the risotto, place the rice in a saucepan, add the final addition of stock and wine, and stir in the cheese. NOTE

VARIATION

rice.

SIDE DISHES

359

For farro risotto, substitute farro for the Arborio


BROWN RICE PILAF

LEMON-DILL RICE

BATCH YIELD: 2 lb/907 g

BATCH YIELD: 2 lb 8 oz/1.14 kg

SERVINGS: 10

SERVINGS: 14

PORTIONING INFORMATION: 3 ⁄4 oz/92 g

PORTIONING INFORMATION: 3 oz/85 g

NUTRITION PER SERVING: 143 calories, 1 g fat, 30 g total

NUTRITION PER SERVING: 117 calories, 1 g fat, 23 g total

2 tbsp/30 mL water

1¾ oz/50 g diced onion

2 tbsp/30 mL white wine

26 fl oz/780 mL Chicken Stock (page 454)

4 oz/113 g diced onion

2 fl oz/60 mL dry white wine

1 tsp/3 g salt

1 bay leaf

16 fl oz/480 mL long grain brown rice

2 fl oz /60 mL lemon juice

40 fl oz/1.20 L Chicken Stock (page 454)

¾ tsp/2.50 g grated lemon zest

1

carbohydrate, 3 g protein, 235 mg sodium, 0 mg cholesterol

carbohydrate, 3 g protein, 51 mg sodium, 2 mg cholesterol

11 oz/312 g long-grain brown rice 1. Place the water and wine in a medium saucepan and bring to a simmer over medium heat. Sweat the onion in the wine mixture until the onions are translucent. Add the salt, rice, and stock. Bring the liquid to a boil over high heat and cover the pot tightly. Cook in a 350°F/177°C oven until the rice is tender and has absorbed all of the liquid, about 40 minutes.

1 tbsp/3 g chopped dill 1. In a medium saucepan, sweat the onion in 2 fl oz/60 mL of the stock over medium heat until the onions are translucent. Add the remaining stock, the wine, bay leaf, juice, zest, and rice. Bring the liquid to a boil over high heat. Cover the pot tightly and cook in a 350°F/177°C oven until the rice is tender and has absorbed all the liquid, about 40 minutes.

2. Remove from the oven and allow the rice to rest for 5 minutes. Fluff the rice with a fork and serve.

2. Remove the bay leaf. Fluff the rice with a fork, fold in the dill, and serve. HOPPIN’ JOHN Prepare the pilaf as directed above. Stir in 14 oz/397 g smoked tomatoes, 4 oz/113 g chopped green onion, and 2 lb/907 g Smoky Braised BlackEyed Peas (page 372). VARIATION

TECHNIQUES OF HEALTHY COOKING

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PRESSED RICE CAKES

VEGETARIAN DIRTY RICE

SERVINGS: 25

BATCH YIELD: 2 lb/907 g

PORTIONING INFORMATION: 2 rice cakes

SERVINGS: 10

NUTRITION PER SERVING: 27 calories, 0 g fat, 6 g total carbohydrate, .5 g protein, 1 mg sodium, 0 mg cholesterol

PORTIONING INFORMATION: 31⁄4 oz/92 g NUTRITION PER SERVING: 156 calories, 3 g fat, 26 g total carbohydrate, 6 g protein, 101 mg sodium, 7 mg cholesterol

6½ oz/185 g long-grain rice 8 oz/227 g fresh or frozen cranberries

12 fl oz/360 mL water

1¾ oz/50 g diced onion ½ oz/14 g minced garlic

1. Lightly grease a baking pan 8 by 8 by 2 in/20 by 20 by 5 cm. Line with plastic wrap, allowing a 4-in/10-cm overhang on all sides. Have a second pan ready that will stack neatly into the lined baking pan (this will be used to weigh down the rice).

14 fl oz/420 mL Vegetable Stock (page 454) 7 oz/198 g long-grain brown rice ¾ oz/21 g tomato paste

2. Place the rice and water in a small sauce pot and stir to prevent the rice from clumping or sticking to the bottom of the pot. Bring to a boil over high heat. Reduce to a simmer, cover, and cook until the rice is tender and all the water has been absorbed, 15 to 20 minutes.

1 tbsp/15 mL habanero vinegar (see Note)

3. Remove the rice from the heat, and allow to rest for 10 minutes. Remove the lid, and briefly stir the rice to slightly mash some of the grains to they stick together.

1 tsp/2 g mild or hot paprika

2 tsp/6 g minced, roasted jalapeño 1 tsp/2 g cumin seeds, toasted, crushed 1 tsp/2 g cracked black peppercorns ¼ tsp/0.50 g cayenne 2½ oz/71 g grated aged Cheddar 2½ oz/71 g Smoked Roasted Corn (page 346)

4. Transfer the rice into the prepared pan and spread into an even layer. Fold the overhanging plastic wrap over the rice, and then cover with additional plastic wrap. Top the plastic wrap with another pan, so that its surface is completely pressed by the bottom of the inserted pan. Weigh the top pan down with a 4-lb/1.82kg weight. Set aside at room temperature until the rice is firmly set, about 1 hour.

Ten ¹⁄³-in/8-mm slices grilled green pepper 1. Simmer the cranberries in boiling water until tender. Drain and mash with a fork. Reserve. 2. In a medium sauce pot, sweat the onion and garlic in 2 tbsp/30 mL of the stock over medium heat until the onions are translucent. Add the rice and sauté briefly. Add the remaining stock, the tomato paste, vinegar, jalapeño, cumin, peppercorns, paprika, and cayenne.

5. Remove the weight and the top sheet of plastic. Use the overhanging plastic as handles to remove the rice from the pan. Transfer the rice cake to a cutting board, remove all plastic wrap, and use a wet knife to 3 cut the rice into ⁄4-in/2-cm cubes.

3. Bring the stock to a boil over high heat and cover the pot tightly. Cook in a 350°F/177°C oven until the rice is tender and has absorbed all the liquid, about 40 minutes. 4. Fold the mashed cranberries, cheese, and corn into the rice. Serve each portion topped with a green pepper slice.

To make habanero vinegar, combine ¼ tsp/1 g minced habanero with 1 tbsp/15 mL cider vinegar. NOTE

SIDE DISHES

361


COUSCOUS

POLENTA

BATCH YIELD: 2 lb/907 g

BATCH YIELD: 21⁄2 lb/1.13 kg

SERVINGS: 10

SERVINGS: 14

PORTIONING INFORMATION: 3 ⁄4 oz/92 g

PORTIONING INFORMATION: 3 oz/85 g

NUTRITION PER SERVING: 186 calories, 1 g fat, 37 g total

NUTRITION PER SERVING: 109 calories, 3 g fat, 15 g total

1

carbohydrate, 7 g protein, 46 mg sodium, 1 mg cholesterol

carbohydrate, 5 g protein, 168 mg sodium, 8 mg cholesterol

2 oz/57 g diced onion

1 qt/960 mL Chicken Stock (page 454)

½ oz/14 g minced garlic

6 oz/170 g cornmeal

16 fl oz/480 mL Chicken Stock (page 454)

2 oz/57 g grated Parmesan

1 lb/454 g couscous

¼ tsp/0.50 g ground white pepper

2 tbsp/6 g chopped parsley 1. Heat the stock to a simmer in a medium sauce pot over medium heat.

1 tbsp/3 g chopped mint 2 tsp/4 g coriander seeds

2. Whisking constantly, rain the cornmeal into the stock. Cook over low heat, stirring constantly with a wooden spoon, until the polenta pulls away from the sides of the pot, about 35 minutes.

In a medium sauce pot, sweat the onion and garlic in 4 fl oz/120 mL of the stock over medium heat until the onions are translucent. Add the remaining stock and bring to a boil over high heat. Combine the stock mixture with the couscous in a pan 13 by 9 by 2 in/33 by 23 by 5 cm. Cover with foil and place in a 350°F/177°C oven until the couscous has absorbed all of the stock, about 3 minutes. Just before serving, stir in the herbs and coriander.

3. Remove from the heat and stir in the cheese and pepper. 4. Brush a pan 13 by 9 by 2 in/33 by 23 by 5 cm with water and pour the polenta into the pan. Cool, cover with plastic wrap, and refrigerate until firm. 5. Cut the polenta into 3-oz/85-g portions. Grill or reheat the portions in the oven before serving.

TECHNIQUES OF HEALTHY COOKING

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BUCKWHEAT POLENTA

GOAT CHEESE POLENTA

BATCH YIELD: 2 lb/907 g

BATCH YIELD: 3 lb/1.35 kg

SERVINGS: 10

SERVINGS: 16

PORTIONING INFORMATION: 3 oz/85 g

PORTIONING INFORMATION: 3 oz/85 g

NUTRITION PER SERVING: 103 calories, 2 g fat, 16 g total

NUTRITION PER SERVING: 123 calories, 3 g fat, 20 g total

carbohydrate, 5 g protein, 156 mg sodium, 6 mg cholesterol

carbohydrate, 5 g protein, 161 mg sodium, 6 mg cholesterol

1¾ oz/50 g butter

¾ oz/21 g minced garlic

1 oz/28 g minced garlic

2 qt/1.92 L Chicken Stock (page 454)

120 fl oz/3.60 L Chicken Stock (page 454)

1 lb/454 g cornmeal

1 qt/960 mL skim milk

½ tsp/1 g ground black pepper

½ tsp/1.50 g salt

½ tsp/1.50 g salt

½ tsp/1 g cracked black peppercorns

3 oz/85 g goat cheese

1 lb/454 g cornmeal

1 tsp/1 g chopped chives

1 lb/454 g buckwheat flour

1 tsp/1 g chopped thyme

3½ oz/99 g grated Romano 1. In a medium sauce pot, sweat the garlic in a small amount of the stock over medium heat until the garlic is aromatic. Add the remaining stock and heat to a simmer.

1. Heat the butter in a large saucepan over medium heat. Add the garlic and sauté until aromatic. Add the stock, milk, salt, and peppercorns. Bring to a boil over high heat. Whisking constantly, gradually rain the cornmeal and flour into the stock. Lower the heat and simmer for about 45 minutes, stirring frequently. Remove the mixture from the heat and stir in the cheese.

2. Combine the cornmeal, pepper, and salt. Whisking constantly, rain the cornmeal mixture into the stock. Cook over low heat, stirring constantly with a wooden spoon, until the polenta pulls away from the sides of the pot, about 35 minutes. Remove from the heat and stir in the cheese and herbs.

2. Brush a pan 13 by 9 by 2 in/33 by 23 by 5 cm with water and pour the polenta onto the pan. Cool, cover with plastic wrap, and refrigerate until firm.

3. Brush a pan 13 by 9 by 2 in/33 by 23 by 5 cm with water and pour the polenta onto the pan. Cover with plastic wrap, cool, and refrigerate until firm.

3. Cut the polenta into 3-oz/85-g portions. Grill or reheat the portions in the oven before serving.

4. Cut the polenta into 3-oz/85-g portions. Grill or reheat each portion in the oven before serving.

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PUMPKIN RISOTTO

FARRO

BATCH YIELD: 2 lb/907 g

BATCH YIELD: 2 lb/907 g

SERVINGS: 10

SERVINGS: 10

PORTIONING INFORMATION: 3 ⁄4 oz/92 g

PORTIONING INFORMATION: 31⁄4 oz/92 g

NUTRITION PER SERVING: 94 calories, 1 g fat, 16 g total carbohydrate, 3 g protein, 83 mg sodium, 5 mg cholesterol

NUTRITION PER SERVING: 71 calories, 1 g fat, 15 g total carbohydrate, 3 g protein, 118 mg sodium, 0 mg cholesterol

3½ oz/99 g diced onion

54 fl oz/1.62 L water

½ oz/14 g minced garlic

2 small yellow onions, halved

1 lb/454 g diced cheese pumpkin or other turban squash

6 oz/170 g carrots

24 fl oz/720 mL Chicken Stock (page 454), hot

1 Bouquet Garni (page 455)

8 oz/227 g Arborio rice

1 lb/454 g farro

4 fl oz/120 mL dry white wine

2 tsp/6.50 g salt

1

2 oz/57 g grated Romano 1. Bring the water to a boil in a large pot over high heat with the onions, carrots, and bouquet garni.

1. In a medium sauce pot, sweat the onion, garlic, and pumpkin in a small amount of the stock over medium heat until the onions are translucent. Add the rice and sauté briefly.

2. Remove any black kernels. Rinse the farro in 3 or 4 changes of water. Add the farro and salt to the boiling water, lower heat, and simmer uncovered, until the kernels are soft and chewy and have slightly popped open, about 50 minutes. Drain the farro and discard the aromatic vegetables and bouquet.

2. Stirring constantly over low to medium heat, add the hot stock in 3 additions, making sure the rice has absorbed each addition of stock before the next is added. Add the wine with the final addition of stock. When properly cooked, the rice should have a creamy texture and be firm to the bite. 3. Remove the rice from the heat and stir in the cheese.

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CURRIED TEFF

KASHA WITH SPICY MAPLE PECANS

BATCH YIELD: 2 lb/907 g SERVINGS: 10

BATCH YIELD: 2 lb/907 g

PORTIONING INFORMATION: 31⁄4 oz/92 g

SERVINGS: 10

NUTRITION PER SERVING: 138 calories, 2 g fat, 27 g total

PORTIONING INFORMATION: 31⁄4 oz/92 g

carbohydrate, 5 g protein, 51 mg sodium, 3 mg cholesterol

NUTRITION PER SERVING: 183 calories, 8 g fat, 26 g total carbohydrate, 5 g protein, 148 mg sodium, 6 mg cholesterol

ETHIOPIAN CURRY

1 cinnamon stick, broken into pieces

2 oz/57 g butter

2 tsp/4 g fenugreek seeds (see Note)

4 egg whites, lightly beaten

1 tsp/2 g cumin seeds

1 lb 8 oz/680 g kasha (see Note)

½ tsp/1 g cardamom seeds

1½ qt/1.44 L Chicken Stock (page 454)

¼ tsp/0.50 ground turmeric

2 tsp/6.50 g salt

Pinch ground nutmeg

6 oz/170 g chopped unsalted pecans

1 clove

4 fl oz/120 mL maple syrup

40 fl oz/1.20 L Chicken Stock (page 454)

½ tsp/1 g cayenne

½ oz/14 g butter

1. Melt the butter in a medium sauce pot over medium heat. Add the egg whites and kasha and cook over low heat, stirring constantly, for 2 minutes. Add the stock and salt to the kasha and bring to a boil over high heat. Simmer the kasha, covered, until the liquid has been absorbed, about 15 minutes.

1 (1-in/2.5-cm) slice ginger ¾ oz/21 g minced onion ½ tsp/1.50 g minced garlic 1 lb 8 oz/680 g teff 1 tbsp/3 g basil chiffonade

2. Remove the kasha from the heat and allow to rest covered for 5 minutes. Remove the cover and fluff the grains with a fork.

1 tbsp/3 g chopped oregano 1. Grind the curry ingredients to a powder in a food mill.

3. Toast the pecans in a small sauté pan over low heat. Stir in the maple syrup and cayenne and simmer until the syrup has reduced to a very thick consistency. Allow to cool completely.

2. Heat the stock in a small sauce pot. Stir in the curry powder. Heat the butter in a large saucepan over medium heat and sweat the ginger, onion, and garlic in the butter until the onions are translucent. Remove the ginger. Add the teff and stir to coat with the butter.

4. Just before serving, scatter the spiced pecans over the kasha.

3. Add the hot curried stock and simmer until tender, 10 minutes. Stir in the basil and oregano just before serving.

Kasha is toasted buckwheat groats that have a nutty aroma and taste. Kasha is cooked with egg whites to coat the grains, preventing lumps when it is simmered in liquid. NOTE

Fenugreek is an aromatic plant native to Asia and southern Europe that is known for its pleasantly bitter, slightly sweet seeds. NOTE

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STIR-FRIED BARLEY

HAZELNUT WILD RICE

BATCH YIELD: 2 lb 8 oz/1.15 kg

BATCH YIELD: 4 lb/1.82 kg

SERVINGS: 12

SERVINGS: 22

PORTIONING INFORMATION: 3 oz/85 g

PORTIONING INFORMATION: 3 oz/85 g

NUTRITION PER SERVING: 95 calories, 3 g fat, 15 g total

NUTRITION PER SERVING: 193 calories, 5 g fat, 31 g total

1¾ oz/50 g diced shallot

BROWN RICE

3½ oz/99 g diced bell pepper

2 oz/57 g diced onion

1¾ oz/50 g diced carrot

24 fl oz/720 mL Brown Chicken Stock (page 454)

1¾ oz/50 g diced celery

7 oz/199 g long-grain brown rice

3 tbsp/45 mL extra-virgin olive oil

WILD RICE

2 lb 4 oz/1 kg Barley Pilaf (page 357)

7 oz/199 g wild rice

2 tsp/2 g chopped thyme

8 fl oz/240 mL Brown Chicken Stock (page 454)

1. In a medium saucepan, sweat the shallot, pepper, carrot, and celery in the oil over medium heat until tender.

2 oz/57 g chopped green onion

carbohydrate, 3 g protein, 49 mg sodium, 1 mg cholesterol

carbohydrate, 7 g protein, 87 mg sodium, 3 mg cholesterol

3 oz/85 g toasted chopped hazelnuts

2. Add the barley and thyme and stir-fry until heated thoroughly.

1. To make the brown rice, sweat the onion in a small amount of stock in a medium saucepan over medium heat until the onions are translucent. Add the brown rice and the remaining stock. Bring the liquid to a boil over high heat and cover the pot tightly. Cook in a 350°F/177°C oven until the rice is tender and has absorbed all the liquid, about 40 minutes. 2. To prepare the wild rice, bring the wild rice and stock to a boil in a medium sauce pot over high heat. Cover the pot tightly, and cook in a 350°F/177°C oven until the rice is tender and has absorbed all the liquid, about 90 minutes. 3. Combine both rices with the green onions and hazelnuts.

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BASIC BEANS

RICE WITH BLACK BEANS

BATCH YIELD: 1 lb 14 oz/852 g

BATCH YIELD: 3 lb/1.36 kg

SERVINGS: 10

SERVINGS: 22

PORTIONING INFORMATION: 3 oz/85 g

PORTIONING INFORMATION: 3 oz/85 g

NUTRITION PER SERVING: 130 calories, 1 g fat, 22 g total

NUTRITION PER SERVING: 215 calories, 4 g fat, 39 g total

carbohydrate, 8 g protein, 220 mg sodium, 2 mg cholesterol

carbohydrate, 7 g protein, 388 mg sodium, 2 mg cholesterol

12 oz/340 g dried beans

8 oz/227 g dried black beans, soaked overnight, drained

2 qt/1.92 L Stock (pages 454 to 455) or water (see Notes)

56 fl oz/1.68 L Chicken Stock (page 454)

1 Bouquet Garni (page 455)

1 smoked ham hock

½ oz/14 g garlic cloves

2 bay leaves 2 tsp/4 g dried oregano

1. Soak the beans for 8 to 12 hours in enough cold water to cover by 3 in/8 cm (see Notes). Drain the beans and rinse with cold water.

1 fl oz/30 mL extra-virgin olive oil 1 oz/28 g small-dice salt pork 4 oz/113 g small-dice onion

2. Combine the soaked beans, stock or water, bouquet garni, and garlic in a large stockpot. Simmer until the beans are tender. Remove and discard the bouquet garni and garlic. Allow the beans to cool in their cooking liquid. Drain and use as desired.

2 garlic cloves, chopped 1 small-dice jalapeño 8 oz/227 g small-dice red pepper 4 oz/113 g small-dice green pepper 1 lb 4 oz/568 g long-grain white rice

Most beans will properly cook in the amount of liquid indicated. The table on page 134 gives approximate cooking times of different beans. Add more liquid to the simmering beans if necessary; the age and type of bean determines the length of cooking and amount of cooking liquid. NOTES

1 tbsp/10 g salt ¼ tsp/0.50 g ground black pepper 1. In a large pot, cook the beans in the chicken stock with the ham hock, bay leaves, and oregano over low heat until tender, 45 to 60 minutes.

To reduce the length of soaking time, bring the beans and stock to a boil, remove from the heat, and allow to soak for 1 hour. Continue with the recipe.

2. Drain and reserve the liquid and the beans separately. Cut the ham hock into small dice. Reserve.

The nutrition information for this recipe was calculated using stock as the cooking liquid.

3. In a large sauté pan, sauté the salt pork over medium heat until the fat is rendered and the pork is crispy, 5 to 7 minutes. Add the onion, garlic, jalapeño, and red and green peppers; stir in the rice. 4. Add the cooked beans, ham hock, and 40 fl oz/ 1.20 L of the reserved stock. Season with the salt and pepper. 5. Bring to a boil, then reduce heat to a simmer. Cover and cook until the rice is tender, about 18 minutes.

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BLACK BEAN CAKES

4. Heat the butter in a large sauté pan over medium heat. Sauté the cakes until golden brown on each side. Keep warm.

BATCH YIELD: 1 lb 14 oz/850 g

5. Combine the yogurt and sour cream in a medium bowl.

SERVINGS: 10 PORTIONING INFORMATION: 2 cakes (3 oz/85 g),

6. Serve 2 cakes with 2 tsp/10 mL of the yogurt mixture and 1 oz/28 g of the salsa.

2 tsp/10 mL yogurt sauce, 1 oz/28 g salsa

NUTRITION PER SERVING: 288 calories, 8 g fat, 40 g total carbohydrate, 15 g protein, 485 mg sodium, 18m g cholesterol

BLACK BEAN AND CORNMEAL LOAF

1 lb/454 g dried black beans, sorted, soaked 2 qt/1.92 L Chicken Stock (page 454) 1 oz/28 g chopped Spanish-style chorizo sausage ½ oz/14 g minced garlic

BATCH YIELD: 1 loaf (3 lb/1.36 kg)

3½ oz/99 g diced onion

SERVINGS: 10

1 jalapeño, seeded, minced

PORTIONING INFORMATION: 3 triangles (6 oz/170 g), 1 oz/28 g salsa

¾ tsp/1.50 g cumin seeds, toasted, ground

NUTRITION PER SERVING: 151 calories, 3 g fat, 28 g total carbohydrate, 5 g protein, 333 mg sodium, 0 mg cholesterol

¾ tsp/1.50 g chili powder 2 egg whites, lightly beaten 4 tsp/20 mL lime juice

2 tbsp/30 mL vegetable oil

2 tbsp/6 g chopped cilantro

5 oz/142 g diced red pepper

2 tsp/6.50 g salt

5 oz/142 g diced green pepper

4 oz/113 g cornmeal

6 oz/170 g diced red onion

1¾ oz/50 g butter

2 oz/57 g minced garlic

3 tbsp/45 mL drained nonfat yogurt

3 oz/85 g diced sun-dried tomatoes

1¾ oz/50 g sour cream

12 oz/340 g cooked black beans

10 oz/284 g Tomato Salsa (page 457)

3 tbsp/9 g chopped cilantro ¼ tsp/1 mL hot sauce

1. Drain the beans and simmer in the stock over low heat until very tender. The beans should absorb almost all the stock. Lightly mash the beans.

1 qt/960 mL Vegetable Stock (page 454) 2 tsp/6.50 g salt ½ tsp/1 g cracked black peppercorns

2. Render the chorizo over low heat in a medium sauté pan. When a small amount of fat has been released, add the garlic, onion, and jalapeño. Sauté until the onions have browned. Add the cumin and chili powder and sauté until aromatic.

8 oz/227 g cornmeal Vegetable oil spray, as needed 2 oz/57 g all-purpose flour 10 oz/284 g Tomato Salsa (page 447)

3. Combine the chorizo mixture, egg whites, lime juice, cilantro, salt, and beans. Form the mixture into 11⁄2-oz/43-g cakes and lightly dust with the cornmeal.

1. Heat the oil in a large skillet over medium heat. Add the peppers, onion, and garlic and sweat until the onions are translucent. Remove from the heat and stir in the tomatoes, beans, cilantro, and hot sauce.

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VEGETARIAN REFRIED BEANS

2. Heat the stock, salt, and peppercorns in a medium sauce pot over medium heat. While whisking constantly, rain the cornmeal into the stock. Reduce the heat and simmer, stirring constantly, until the mixture pulls away from the sides of the pot, about 20 minutes.

BATCH YIELD: 2 lb/907 g

3. Fold the bean mixture into the cornmeal. Place the mixture into a loaf pan sprayed with oil. Refrigerate for 8 to 10 hours.

SERVINGS: 10 PORTIONING INFORMATION: 31⁄4 oz/92 g NUTRITION PER SERVING: 91 calories, 1 g fat, 16 g total carbohydrate, 5 g protein, 103 mg sodium, 0 mg cholesterol

4. Unmold the loaf and slice into 15 equal pieces. Slice each piece on a diagonal to make 30 triangles. Lightly dust the triangles with flour and sauté in a hot skillet sprayed with oil until golden brown.

1 lb/454 g dried pinto beans, sorted, soaked

5. To serve, top 3 triangles with 1 oz/28 g salsa.

16 fl oz/480 mL Vegetable Stock (page 454) 1 tsp/5 mL corn oil 6 oz/170 g diced onion 1½ oz/43 g minced garlic 2 smoked tomatoes, diced (see Notes) ½ tsp/1.50 g salt ½ tsp/1 g cumin seeds, toasted, cracked ½ tsp/1 g chili powder 1. Drain the beans and place in a medium soup pot and pour in just enough of the stock to cover the beans. Simmer until the beans are tender. Strain and reserve the beans and stock separately. 2. Heat the oil in a large sauté pan over medium heat. Add the onion and garlic and sweat until the onions are translucent. Add the cooked beans and simmer over low heat, stirring constantly, until very hot. Add the tomatoes, salt, and reserved liquid to keep the beans moist. Season with the cumin and chili powder. Continue to cook, mashing the beans against the side of the pot to thicken them. Serve hot.

Prepare the smoked tomatoes as described in step 1 of the recipe for Cassoulet with Smoked Tomatoes (page 284). NOTE

SIDE DISHES

369


CHICKPEA STEW

SOUTHWEST WHITE BEAN STEW

BATCH YIELD: 2 lb/907 g SERVINGS: 10

BATCH YIELD: 2 lb/907 g

PORTIONING INFORMATION: 31⁄4 oz/92 g

SERVINGS: 10

NUTRITION PER SERVING: 123 calories, 2 g fat, 20 g total

PORTIONING INFORMATION: 31⁄4 oz/92 g

carbohydrate, 6 g protein, 287 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 201 calories, 4 g fat, 31 g total carbohydrate, 12 g protein, 164 mg sodium, 5 mg cholesterol

1 lb 12 oz/795 g dried chickpeas, sorted, soaked SACHET

14 oz/397 g cooked navy beans

2 bay leaves

2 tsp/10 mL safflower oil

2 thyme sprigs

4 oz/113 g diced red onion

6 garlic cloves, crushed

4 oz/113 g diced bell pepper, assorted colors

4 large strips orange zest

2 oz/57 g diced jalapeño 1 oz/28 g minced garlic

2 tsp/6.50 g salt

2 fl oz/60 mL sherry vinegar

½ tsp/1 g cayenne

4 oz/113 g tomato concassé

1 tbsp/15 mL olive oil

2 tbsp/6 g chopped cilantro

12 oz/340 g diced onion 10 oz/284 g diced carrot

1. Purée 12 oz/340 g of the beans and combine with the remaining whole beans in a medium bowl.

8 oz/227 g diced celery 3 tbsp/9 g chopped rosemary

2. Heat the oil in a stockpot over medium heat. Sauté the onion, pepper, jalapeño, and garlic in the oil until the onions are translucent. Add the bean mixture. Stir constantly until the beans are thoroughly heated. Add the vinegar and tomatoes and remove from the heat when hot. Stir in the cilantro just before serving.

3 tbsp/9 g chopped parsley 1. Make the sachet and combine with the chickpeas and water in a large soup pot over medium heat. Simmer the chickpeas until tender. Remove the sachet and add the salt and cayenne. Reserve about one-third of the beans and liquid and purée the rest. Add the purée back to the reserved stew. 2. Heat the oil in a large skillet over medium heat. Add the onion, carrot, and celery and sweat until the onions are translucent. Stir the vegetables and herbs into the stew. Serve hot.

Serve with Farro (page 364) and assorted vegetables for a vegetarian entrée. (Nutrition information does not include serving suggestions.) SERVING SUGGESTION

TECHNIQUES OF HEALTHY COOKING

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ALGERIAN-STYLE CHICKPEAS WITH CAULIFLOWER AND DERSA SAUCE

STEWED CHICKPEAS WITH TOMATO, ZUCCHINI, AND CILANTRO BATCH YIELD: 2 lb/907 g SERVINGS: 10

BATCH YIELD: 2 lb/907 g

PORTIONING INFORMATION: 31⁄4 oz/92 g

SERVINGS: 10

NUTRITION PER SERVING: 201 calories, 4 g fat, 31 g total carbohydrate, 12 g protein, 164 mg sodium, 5 mg cholesterol

PORTIONING INFORMATION: 31⁄4 oz/92 g NUTRITION PER SERVING: 190 calories, 10 g fat, 21 g total

carbohydrate, 7 g protein, 354 mg sodium, 0 mg cholesterol

3 tbsp/45 mL olive oil 10½ oz/298 g chickpeas, sorted, soaked

3 tbsp/45 mL minced garlic

2½ fl oz/75 mL extra-virgin olive oil

11½ oz/326 g small-dice zucchini

3 garlic cloves, finely minced

6 oz/170 g seeded, diced tomato

1 tsp/2 g caraway seeds, ground

1½ lb/682 g canned chickpeas, drained, rinsed

1 tsp/2 g cayenne

2 tbsp/30 mL Vegetable Stock (page 454)

1 tsp/2 g cumin seeds, toasted, ground

1¾ oz/50 g chopped cilantro

1 tsp/2 g sweet paprika

1 tsp/3 g salt

½ tsp/1 g ground black pepper

½ tsp/1 g ground black pepper

½ tsp/1 g ground cinnamon

2 fl oz/60 mL lime juice

4 fl oz/120 mL tomato purée 1. Heat the oil in a large sauté pan over medium heat. Add the garlic and cook until aromatic, about 1 minute. Add the zucchini and tomato and sauté until the zucchini is tender, about 8 minutes.

40 fl oz/1.20 L water 1½ tsp/5 g salt 10½ oz/298 g cauliflower florets, lightly cooked

2. Add the chickpeas and enough broth to keep them moist. Stew until heated through, 6 to 7 minutes.

GARNISH

Cilantro, chopped

3. Add the cilantro and season to taste with the salt, pepper, and lime juice.

1. Warm the oil in a large saucepan over moderate heat. Add the garlic, caraway, cayenne, cumin, paprika, pepper, and cinnamon, and sauté for a few seconds. 2. Add the tomato purée and water and bring to a boil over high heat. Add the rinsed chickpeas and reduce heat to a simmer. Cover the pan and cook until chickpeas are tender, 45 to 60 minutes, adding some salt after 20 minutes of cooking. 3. Add cauliflower and simmer uncovered until cauliflower is heated through and pan juices are mostly absorbed. Adjust seasoning as necessary and sprinkle with chopped cilantro.

SIDE DISHES

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SMOKY BRAISED BLACK-EYED PEAS

STEAMED SPINACH WITH GARLIC AND PERNOD

BATCH YIELD: 2 lb/907 g

BATCH YIELD: 1 lb 4 ⁄4 oz/570 g

3

SERVINGS: 10

SERVINGS: 10

PORTIONING INFORMATION: 31⁄4 oz/92 g

PORTIONING INFORMATION: 2 oz/57 g

NUTRITION PER SERVING: 123 calories, 2 g fat, 18 g total

carbohydrate, 8 g protein, 78 mg sodium, 4 mg cholesterol

NUTRITION PER SERVING: 45 calories, 1.50 g fat, 5 g total carbohydrate, 4 g protein, 160 mg sodium, 0 mg cholesterol

5 oz/142 g dried black-eyed peas, sorted, soaked

2 tsp/10 mL extra-virgin olive oil

1 oz/28 g peeled, seeded, quartered tomatoes

1 tbsp/9 g minced garlic

16 fl oz/480 mL Chicken Stock (page 454)

1 tbsp/9 g minced shallot

½ oz/14 g minced bacon

2 lb 12 oz/1.25 kg spinach leaves

1 oz/28 g thick sliced onion

1 tbsp/15 mL Pernod

1 bay leaf

¼ tsp/1 g salt

1 thyme sprig

½ tsp/1 g ground black pepper

1. To smoke the tomatoes, place the tomatoes on a rack in a roasting pan containing a thin layer of hardwood chips. Cover with a tight-fitting lid and place over direct heat. Smoke for 6 to 8 minutes. Dice the tomatoes into small pieces and reserve.

1. Heat the oil in a large sauté pan over medium heat. Add the garlic and shallot and sauté until they are translucent. Add the spinach; if the leaves are very dry, add a few spoonfuls of water to the pan. Cover tightly and steam until the leaves are barely wilted. Drain any excess water.

2. Simmer the black-eyed peas in enough stock to cover by 3 in/8 cm. When the peas are tender, drain and reserve the cooking liquid.

2. Drizzle the Pernod over the spinach and add the salt and pepper. Toss and serve while still very hot.

3. Render the bacon fat in a large sauce pot over medium heat. Add the onion and sauté until the onion begins to brown. Add the black-eyed peas, smoked tomatoes, bay leaf, thyme, and enough of the cooking liquid to moisten the mixture. Bring to a simmer. Cover the pot and braise in a 350°F/177°C oven until the peas have absorbed the liquid and are tender, about 30 minutes. Discard the bay leaf and thyme.

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Smoky Braised Black-Eyed Peas (back) and Steamed Spinach with Garlic and Pernod

SIDE DISHES

373


Purée of Yellow Split Peas

TECHNIQUES OF HEALTHY COOKING

374


PURÉE OF YELLOW SPLIT PEAS

SAUTÉED SWISS CHARD 3

BATCH YIELD: 1 lb 4 ⁄4 oz/570 g SERVINGS: 10

BATCH YIELD: 2 lb/907 g

PORTIONING INFORMATION: 2 oz/57 g

SERVINGS: 10

NUTRITION PER SERVING: 45 calories, 1.50 g fat, 5 g total

PORTIONING INFORMATION: 31⁄4 oz/92 g

carbohydrate, 4 g protein, 160 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 230 calories, 5 g fat, 35 g total

carbohydrate, 13 g protein, 480 mg sodium, 0 mg cholesterol

2 fl oz/60 mL olive oil 1 tbsp/15 mL olive oil

2½ oz/71 g minced shallot

12 oz/340 g minced red onion

1 oz/28 g minced garlic

1 lb/454 g yellow split peas, sorted and rinsed

2 bunches Swiss chard, torn

72 fl oz/2.16 L Vegetable Stock (page 454) or water

1 tsp/3 g salt

1 tsp/3 g salt

½ tsp/1 g ground black pepper

1 bay leaf

2 fl oz/60 mL white wine

3 tbsp/45 mL red wine vinegar, plus more as needed 1. Heat the oil in a large sauté pan over medium heat. Add the shallots to the pan and sweat until translucent, about 5 minutes. Add the garlic and sweat until aromatic, another 2 minutes.

2 oz/57 g chopped green onion 2 tbsp/30 mL extra-virgin olive oil, for garnish 1. Heat the olive oil in a sauce pot over medium heat and sauté the onions until tender and translucent, about 6 minutes. Add the split peas and stir until evenly coated with the oil. Pour in enough stock to cover the split peas by 2 in/5 cm. Season with the salt and add the bay leaf.

2. Add the chard to the pan and season with the salt and pepper. Sauté until just barely wilted, 5 to 7 minutes. Sauté in batches, if necessary. 3. Add the wine to the pan and cover. Steam the chard until the spines are tender and the liquid has almost evaporated, about 5 minutes.

2. Bring the stock to a boil over high heat, reduce the heat to low, cover, and simmer slowly until the split peas are completely disintegrated, 1 to 11⁄2 hours. (Add more stock or water during cooking if necessary to keep the mixture from sticking.)

SAUTÉED MUSTARD GREENS Substitute an equal amount of trimmed and cleaned mustard greens for the Swiss chard. VARIATION

3. Remove the split peas from the heat and remove the bay leaf. Cover the sauce pot and let peas stand until set and thickened, about 30 minutes. The mixture should have the consistency of mashed potatoes. Stir in the vinegar and adjust seasoning to taste. 4. To serve, place 31⁄4 oz/92 g peas in a bowl, top with some green onion, and drizzle with a little of the extravirgin olive oil. Serve immediately.

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THREE-BEAN STEW

Choose any selection of beans; refer to the table on page 134 for approximate cooking times. A variety of bean colors produces the most attractive finished dish. NOTES

BATCH YIELD: 2 lb/907 g

To make the stew into a vegetarian entrée, add vegetables such as pumpkin, zucchini, corn, peas, and peppers and serve with grains like rice, quinoa, and barley.

SERVINGS: 10 PORTIONING INFORMATION: 31⁄4 oz/92 g NUTRITION PER SERVING: 197 calories, 3 g fat, 34 g total carbohydrate, 11 g protein, 219 mg sodium, 0 mg cholesterol

8 oz/227 g dried chickpeas, sorted, soaked 8 oz/227 g dried navy or Great Northern beans, sorted, soaked 8 oz/227 g dried black or kidney beans 1 tbsp/15 mL olive oil ½ oz/14 g minced garlic 2 tsp/6 g minced shallot 2½ oz/71 g diced celery 2½ oz/71 g diced carrot 4 oz/113 g diced onion 5 oz/142 g tomato concassé 2 tsp/4 g curry powder 1 tsp/2 g cumin seeds, toasted, ground 8 fl oz/240 mL Vegetable Stock (page 454) 6 fl oz/180 mL Vegetarian Demi-Glace (page 458) 1 tsp/2 g cracked black peppercorns 1 tbsp/3 g chopped parsley 1 tbsp/3 g chopped cilantro 1 tbsp/3 g chopped mint 1. Separately drain each kind of bean and simmer separately in water until tender. Allow the beans to cool in their cooking liquid and then separately drain. 2. Heat the oil in a large sauce pot over medium heat. Add the garlic, shallot, celery, carrot, and onion and sauté until the onions begin to brown. Add the tomatoes, curry, and cumin and sauté until aromatic, about 2 minutes. Add the soaked beans, stock, and demiglace. Bring the liquid to a simmer. Cover and stew over medium heat or in a 350°F/177°C oven until the carrots and celery are tender, about 20 minutes. 3. Just before serving, finish the stew by adding the peppercorns, parsley, cilantro, and mint.

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BASIC PASTA DOUGH WITH VARIATIONS

TOMATO PASTA DOUGH Cook 8 oz/227 g tomato paste in

a sauté pan to remove moisture and intensify flavor. Add only enough water for a smooth, elastic dough, about 3 fl oz/90 mL. FRESH HERB PASTA DOUGH Add 3 tbsp/9 g chopped fresh

BATCH YIELD: 5 lb/2.27 kg

herbs to the dough. For the Chive Pasta in the Seared Cod in a Rich Broth with Fall Vegetables, Chive Pasta, and Ginger– Green Onion Butter on page 260, use chives.

SERVINGS: 20 PORTIONING INFORMATION: 4 oz/113 g NUTRITION PER SERVING: 301 calories, 1 g fat, 60 g total carbohydrate, 12 g protein, 25 mg sodium, 0 mg cholesterol

SPICED PASTA DOUGH Add 2 tbsp/12 g ground cumin or

crushed peppercorn to the dough. For the Grilled Veal with Blackberries and Vanilla on page 281, used freshly ground black pepper.

3 lb 10 oz/1.65 kg durum semolina flour 10 oz/284 g egg whites 10 to 12 fl oz/300 to 360 mL water

BUCKWHEAT PASTA DOUGH

1. In a mixer fitted with the dough hook, combine all of the ingredients until the mixture is mealy. If necessary, adjust the consistency with more water or flour. The dough should not form a ball, but should adhere together when pressed together by hand.

BATCH YIELD: 1 lb/454 g SERVINGS: 8 PORTIONING INFORMATION: 2 oz/57 g NUTRITION PER SERVING: 186 calories, 3 g fat, 30 g total carbohydrate, 8 g protein, 26 mg sodium, 80 mg cholesterol

2. Press the dough into a ball and wrap tightly with plastic wrap. Allow the dough to rest, refrigerated, for 1 hour before rolling and cutting. If stored in an airtight container, the dough may be stored for 2 days, or frozen for up to 1 month. Thaw frozen dough, still wrapped, overnight in the refrigerator. Bring chilled dough to room temperature before using.

6 oz/170 g all-purpose flour 6 oz/170 g buckwheat flour 3 eggs

3. To roll out the dough, pass 8-oz/227-g pieces through the widest setting of a pasta machine. Fold the dough into thirds, and repeat two more times, trying to achieve a rectangular shape. Pass the dough through successively smaller settings to the desired thickness. Cut into shapes, or use the sheets of dough to make filled pastas.

2 tsp/10 mL water, plus more as needed 1. In a food processor, pulse the flours to combine. Add the eggs and water and pulse just until a shaggy dough comes together.

4. Cook 1 lb/454 g pasta in 1 gal/3.84 L boiling water until tender to the bite. If preparing in advance, slightly undercook the pasta. Rinse and drain the pasta to prevent it from sticking. Reheat the pasta in simmering water.

2. Once the flour is evenly moistened, remove the dough from the food processor and knead on a lightly floured surface until smooth and elastic. If the dough will not hold together when pressed into a ball, add 1⁄2 tsp/3 mL of water at a time until the dough is moist enough to knead.

SPINACH PASTA DOUGH Add 1 lb 4 oz/568 g

3. Wrap the dough in plastic wrap or place it in a covered bowl and let it rest for at least 30 minutes.

VARIATIONS

puréed raw spinach to the dough and decrease the water to 5 fl oz/150 mL. PUMPKIN, BEET, OR CARROT PASTA DOUGH Cook 1 lb

4 oz/568 g puréed pumpkin, beets, or carrots in a sauté pan to remove as much moisture as possible without burning. Add the purée to the pasta. Add only enough water to form a smooth, elastic dough. SIDE DISHES

377


BUCKWHEAT NOODLES

JALAPEÑO PASTA

BATCH YIELD: 4 lb 12 oz/2.15 kg

BATCH YIELD: 4 lb/1.82 kg

SERVINGS: 19

SERVINGS: 16

PORTIONING INFORMATION: 4 oz/113 g

PORTIONING INFORMATION: 4 oz/113 g

NUTRITION PER SERVING: 306 calories, 1 g fat, 61 g total

NUTRITION PER SERVING: 301 calories, 1 g fat, 60 g total

carbohydrate, 12 g protein, 127 mg sodium, 0 mg cholesterol

carbohydrate, 12 g protein, 25 mg sodium, 0 mg cholesterol

2 lb 12 oz/1.25 kg durum semolina flour

5 oz/142 g chopped jalapeño

12 oz/340 g buckwheat flour

8 oz/227 g egg whites

10½ oz/298 g egg whites

12 oz/340 g durum semolina flour

9 fl oz/270 mL water

2 lb 4 oz/1 kg bread flour

3 tbsp/45 mL reduced-sodium soy sauce 1. Purée the jalapeños and egg whites in a blender. Combine the purée and flours in a mixing bowl. Knead with a dough hook to form a mealy dough.

1. In a mixer fitted with the dough hook, combine all of the ingredients until the mixture is mealy. If necessary, adjust the consistency with more water or flour. The dough should not form a ball, but should adhere together when pressed together by hand.

2. Press the dough into a ball and wrap tightly with plastic wrap. Allow the dough to rest, refrigerated, for 1 hour before rolling and cutting.

2. Press the dough into a ball and wrap tightly with plastic wrap. Allow the dough to rest, refrigerated, for 1 hour before rolling and cutting.

3. To roll out the dough, pass 8-oz/227-g pieces through the widest setting of a pasta machine. Fold the dough into thirds, and repeat two more times, trying to achieve a rectangular shape. Pass the dough through successively smaller settings to the desired thickness. Cut into shapes, or use the sheets of dough to make filled pastas.

3. To roll out the dough, pass 8-oz/227-g pieces through the widest setting of a pasta machine. Fold the dough into thirds, and repeat two more times, trying to achieve a rectangular shape. Pass the dough through successively smaller settings to the desired thickness. Cut into spaghetti.

TECHNIQUES OF HEALTHY COOKING

378


SAFFRON PASTA

CHILE PEPPER PASTA

BATCH YIELD: 5 lb/2.27 kg

BATCH YIELD: 5 lb/2.27 kg

SERVINGS: 20

SERVINGS: 20

PORTIONING INFORMATION: 4 oz/113 g

PORTIONING INFORMATION: 4 oz/113 g

NUTRITION PER SERVING: 301 calories, 1 g fat, 60 g total

NUTRITION PER SERVING: 301 calories, 1 g fat, 60 g total

carbohydrate, 12 g protein, 25 mg sodium, 0 mg cholesterol

carbohydrate, 12 g protein, 25 mg sodium, 0 mg cholesterol

½ oz/14 g saffron threads

1 lb/454 g chopped dried chile (see Note)

10½ fl oz/315 mL water, hot

5 fl oz/150 mL water, hot

3 lb 10 oz/1.65 kg durum semolina flour

8 oz/227 g egg whites

10½ oz/298 g egg whites

3 lb 4 oz/1.47 kg durum semolina flour

2 tbsp/18 g grated lemon zest 1. Soften the chiles by steeping in the hot water, about 20 minutes. Drain and reserve the water.

1. Steep the saffron in the water and allow the infusion to cool. 2. Combine the infusion with the remaining ingredients in the bowl of a mixer. Knead with the dough hook to form a mealy dough.

2. Purée the chiles and egg whites in a blender. Combine the chile purée and flour in a mixer. Knead with the dough hook to form a mealy dough. Adjust the consistency with the reserved water if necessary.

3. Press the dough into a ball and wrap tightly with plastic wrap. Allow the dough to rest, refrigerated, for 1 hour before rolling and cutting.

3. Press the dough into a ball and wrap tightly with plastic wrap. Allow the dough to rest, refrigerated, for 1 hour before rolling and cutting.

4. To roll out the dough, pass 8-oz/227-g pieces through the widest setting of a pasta machine. Fold the dough into thirds, and repeat two more times, trying to achieve a rectangular shape. Pass the dough through successively smaller settings to the desired thickness. Cut into shapes, or use the sheets of dough to make filled pastas.

4. To roll out the dough, pass 8-oz/227-g pieces through the widest setting of a pasta machine. Fold the dough into thirds, and repeat two more times, trying to achieve a rectangular shape. Pass the dough through successively smaller settings until the desired thickness. Cut into shapes, or use the sheets of dough to make filled pastas.

Use a mild-flavored dried chile such as Anaheim or poblano. Toast the chile before hydrating. NOTE

SIDE DISHES

379


SPÄTZLE

GNOCCHI

BATCH YIELD: 2 lb 12 oz/1.25 kg

BATCH YIELD: 6 lb/2.72 kg

SERVINGS: 10

SERVINGS: 24

PORTIONING INFORMATION: 4 oz/113 g

PORTIONING INFORMATION: 4 oz/113 g

NUTRITION PER SERVING: 166 calories, 0 g fat, 32 g total

NUTRITION PER SERVING: 159 calories, 1 g fat, 32 g total

carbohydrate, 8 g protein, 166 mg sodium, 0 mg cholesterol

carbohydrate, 5 g protein, 295 mg sodium, 34 mg cholesterol

5 egg whites

4 lb 8 oz/2.04 kg peeled russet potato

4 fl oz/120 mL skim milk

4 eggs, beaten

9½ oz/270 g all-purpose flour

½ oz/14 g salt

Pinch ground nutmeg

1 lb 4 oz/568 g all-purpose flour

Broth or stock, as needed

Pinch ground black pepper

1. Simmer the potatoes in water until tender. Drain and steam-dry the potatoes on a sheet pan in a warm oven, about 5 minutes. Purée the hot potatoes using a food mill. Allow to cool completely.

1. Beat together the egg whites, milk, flour, and nutmeg. Add more flour as needed to form a batter with the consistency of heavy cream.

2. Combine the potatoes with the eggs and salt. Gradually add the flour to form a smooth ball of dough. Roll the dough into 1⁄2-in/1-cm-thick ropes and cut on the diagonal into 1⁄2-in/1-cm-long pieces.

2 tbsp/6 g chopped chives ¼ tsp/1 g salt

2. Drop through a colander, large-hole sieve, or spätzle maker into a pot of simmering water. When the spätzle rise back to the surface, remove them with a skimmer and drain.

3. Simmer the gnocchi in water until the gnocchi float to the surface and are cooked.

These gnocchi can be combined with a variety of sauces and baked, or they may be gently heated by sautéing with a variety of wild mushrooms, vegetables, or fresh herbs in a small amount of olive oil. (The nutrition analysis does not include any sauces or finishing ingredients you may wish to include.) NOTE

3. To serve, warm the spätzle in a little of the broth and toss the cooked spätzle with a pinch of the chives, a few grains of salt, and some pepper.

ROASTED GARLIC GNOCCHI Replace the 4 eggs with 2 egg yolks and the all-purpose flour with semolina flour. Purée 5 bulbs of roasted garlic and work into the milled potatoes. VARIATION

TECHNIQUES OF HEALTHY COOKING

380


SAFFRON POTATOES

RÖSTI POTATOES WITH CELERIAC

BATCH YIELD: 2 lb/907 g SERVINGS: 10

BATCH YIELD: 2 lb/907 g

PORTIONING INFORMATION: 3 oz/85 g

SERVINGS: 10

NUTRITION PER SERVING: 100 calories, 1 g fat, 18 g total

PORTIONING INFORMATION: 3 oz/85 g

carbohydrate, 4 g protein, 140 mg sodium, 5 mg cholesterol

NUTRITION PER SERVING: 81 calories, 2 g fat, 14 g total carbohydrate, 2 g protein, 73 mg sodium, 0 mg cholesterol

1 qt/960 mL Chicken Stock (page 454) ¼ tsp/0.50 g saffron threads

1 lb/454 g peeled russet potato

Thirty 1-oz/28-g pieces tournéed potato

1 lb/454 g peeled celeriac

1 tbsp/3 g chopped herbs (see Note)

1 tbsp/15 mL whole-grain mustard ½ tsp/1 g cracked black peppercorns

1. Bring the stock to a simmer in a medium saucepan over medium heat. Add the saffron and steep until the stock takes on a deep golden color. Add the potatoes to the saffron-infused stock and simmer until the potatoes are tender.

4 tsp/20 mL olive oil 1. Grate the potatoes and the celeriac. Combine them with the mustard and peppercorns in a large bowl. Form the mixture into 20 cakes, about 11⁄2 oz/45 g each.

2. Drain the potatoes and toss with the herbs.

2. Heat enough of the oil to very lightly coat a nonstick skillet. Sauté the cakes until golden brown on each side. Finish the cakes in a 475°F/246°C oven until thoroughly heated, about 5 minutes.

Chopped parsley, chives, rosemary, and thyme are a few suggestions. NOTE

SIDE DISHES

381


POTATO PANCAKES WITH ROASTED TOMATO SAUCE

POTATO, ONION, AND TOMATO GRATIN

BATCH YIELD: 2 lb/907 g

BATCH YIELD: 3 lb 12 oz/1.47 kg

SERVINGS: 10

SERVINGS: 20

PORTIONING INFORMATION: 3 oz/85 g

PORTIONING INFORMATION: 3 oz/85 g

NUTRITION PER SERVING: 142 calories, 5 g fat, 19 g total carbohydrate, 6 g protein, 238 mg sodium, 6 mg cholesterol

NUTRITION PER SERVING: 97 calories, 5 g fat, 12 g total carbohydrate, 2 g protein, 121 mg sodium, 0 mg cholesterol

ROASTED TOMATO SAUCE

6 garlic cloves, 1 smashed and 5 chopped

8 oz/227 g chopped Oven-Roasted Tomatoes (page 481)

2 lb/907 g peeled, thinly sliced russet potatoes,

¼ tsp/0.25 g chopped thyme

1 tsp/3 g salt

2 tsp/10 mL prepared horseradish

¼ tsp/0.50 g ground black pepper 1 tbsp/6 g ground thyme

3 lb/1.36 kg peeled, quartered russet potatoes

3 oz/85 g thinly sliced onion

8 fl oz/240 mL nonfat yogurt

1 lb/454 g cored and thinly sliced plum tomatoes

4 oz/113 g grated Parmesan

5½ fl oz/165 mL dry white wine

5 oz/142 g minced green onion, green parts only

3 fl oz/90 mL extra-virgin olive oil

2 egg whites

2 oz/57 g dried bread crumbs

½ tsp/1.50 g salt ¼ tsp/0.50 g ground black pepper

1. Preheat the oven to 400°F/204°C. Rub the bottom of a large oval porcelain gratin dish or hotel pan with the smashed garlic clove.

1. To prepare the sauce, stir together the tomatoes, thyme, and horseradish. Set aside.

2. Arrange the potatoes in a single layer in the gratin dish; season generously with salt, pepper, and a portion of the thyme and chopped garlic.

2. Simmer the potatoes in boiling water until tender. Drain and place the potatoes on a sheet pan in a warm oven to steam-dry, about 5 minutes. While the potatoes are still warm, coarsely mash them with a fork. Allow the potatoes to cool slightly.

3. Layer the onion on top, seasoning again with salt, pepper, thyme, and garlic. Repeat process with tomatoes. Alternate layers until all the vegetables have been used. Pour the wine and oil over the vegetables.

3. Combine the remaining ingredients with the potatoes in a large bowl. Form the mixture into 11⁄2-oz/45-g cakes. Arrange on a sheet pan lined with parchment paper.

4. Cover gratin and roast until the potatoes are tender, 45 to 60 minutes. 5. Sprinkle with the bread crumbs and brown under broiler or in hot oven.

4. Bake the cakes in a 475°F/246°C oven until thoroughly cooked, about 8 minutes. 3

5. To serve, garnish 2 potato cakes with ⁄4 oz/21 g roasted tomato sauce.

TECHNIQUES OF HEALTHY COOKING

382


FONDANT POTATOES

1. Simmer the potatoes in boiling water until tender. Drain and reserve. 2. Heat the oil in a small sauce pot over medium heat. Add the onion and apple and sweat until the onions are translucent.

BATCH YIELD: 2 lb/907 g SERVINGS: 10 PORTIONING INFORMATION: 3 oz/85 g

3. Add the curry powder and flour to the sauce pot and sauté to lightly toast. Add the water and salt and simmer until thick, about 30 minutes. Combine the curry mixture and the potatoes. Simmer until the potatoes are heated through and flavorful.

NUTRITION PER SERVING: 96 calories, 1 g fat, 19 g total

carbohydrate, 3 g protein, 85 mg sodium, 3 mg cholesterol

30 (1-oz/28-g) pieces tournéed potato 16 fl oz/480 mL Chicken Stock (page 454) 2 fl oz/60 mL Glace de Viande (page 454)

SWEET POTATO CAKES

1. Place the potatoes in a pan 13 by 9 by 2 in/33 by 23 by 5 cm. Add the stock and cover the pan.

BATCH YIELD: 2 lb/907 g

2. Bake in a 350°F/177°C oven until the potatoes are three-quarters cooked, about 30 minutes. Brush the potatoes with the glace. Uncover the pan, return to the oven, and cook until the potatoes are tender.

SERVINGS: 10 PORTIONING INFORMATION: 3 oz/85 g NUTRITION PER SERVING: 191 calories, 4 g fat, 34 g total

carbohydrate, 5 g protein, 177 mg sodium, 2 mg cholesterol

12 oz/340 g peeled, quartered russet potatoes

CURRIED YUKON GOLD POTATOES

12 oz/340 g peeled, quartered sweet potatoes 4 oz/113 g dried bread crumbs 2 tbsp/30 mL mayonnaise

BATCH YIELD: 2 lb/907 g

3 fl oz/90 mL skim milk

SERVINGS: 10

2 tbsp/6 g chopped chives

PORTIONING INFORMATION: 3 oz/85 g

2 tbsp/6 g chopped dill

NUTRITION PER SERVING: 100 calories, 2 g fat, 19 g total

1 tsp/2 g cracked black peppercorns

carbohydrate, 2 g protein, 122 mg sodium, 0 mg cholesterol

2 tbsp/18 g chopped rinsed capers 1. Simmer the russet and sweet potatoes separately in boiling water until tender. Drain and place the potatoes on a sheet pan in a warm oven to steam-dry, about 5 minutes.

2 lb/907 g peeled, quartered Yukon Gold potatoes 1 tbsp/15 mL vegetable oil 1 tbsp/10 g minced onion 5 oz/142 g diced, peeled Granny Smith apple

2. Purée the hot potatoes using a ricer or food mill. Allow the potatoes to cool slightly. Combine the remaining ingredients with the potatoes. Form the mixture into 11⁄2-oz/43-g cakes. Arrange on a baking sheet lined with parchment paper. Bake the cakes in a 475°F/246°C oven until thoroughly heated, about 8 minutes.

2 tsp/4 g curry powder 2 tbsp/20 g all-purpose flour 1 qt/960 mL water ½ tsp/1.50 g salt

SIDE DISHES

383


OVEN-ROASTED POTATOES

POTATO GRATIN

BATCH YIELD: 2 lb/907 g

BATCH YIELD: 5 lb/2.25 kg

SERVINGS: 10

SERVINGS: 26

PORTIONING INFORMATION: 3 ⁄4 oz/92 g

PORTIONING INFORMATION: 3 oz/85 g

NUTRITION PER SERVING: 92 calories, 2 g fat, 17 g total

NUTRITION PER SERVING: 153 calories, 4 g fat, 20 g total

1

carbohydrate, 2 g protein, 121 mg sodium, 0 mg cholesterol

carbohydrate, 9 g protein, 271 mg sodium, 13 mg cholesterol

1 lb 14 oz/852 g russet potato wedges

2 qt/1.92 L skim milk

4 tsp/20 mL olive oil

4 lb/1.82 kg peeled, thinly sliced russet potatoes

2 tsp/2 g chopped rosemary

¾ oz/21 g minced garlic

½ oz/14 g minced garlic

2 tsp/6.50 g salt

½ tsp/1.50 g salt

½ oz/14 g arrowroot

¾ tsp/1.50 g cracked black peppercorns

6 oz/170 g grated Gruyère 4 oz/113 g dried bread crumbs

1. Toss the potatoes with the oil, rosemary, garlic, salt, and peppercorns in a large bowl. Spread the potatoes in a single layer on a sheet pan or roasting pan lined with parchment paper.

4 oz/113 g grated Parmesan 1. Combine the milk, potatoes, garlic, and salt in a large sauce pot. Simmer over medium heat until the potatoes are three-quarters cooked.

2. Roast the potatoes in a 400°F/204°C oven until the potatoes are golden brown and tender, about 30 minutes.

2. Combine the arrowroot with enough water to form a paste. Add to the potato mixture and simmer until thickened, about 2 minutes. Remove the mixture from the heat and stir in the Gruyère. Pour the mixture into a pan 13 by 9 by 2 in/33 by 23 by 5 cm.

OVEN-ROASTED SWEET POTATOES Replace the russet potatoes with sweet potatoes and the rosemary with thyme. Toss the potatoes with the oil, thyme, garlic, 1½ tsp/4.50 g minced ginger, 2 tbsp/30 mL lime juice, salt, and pepper. Continue as directed in step 2. VARIATION

3. Combine the bread crumbs and Parmesan and scatter evenly over the potatoes. Bake in a 350°F/177°C oven until golden brown, about 20 minutes. Rest the potatoes for 10 to 12 minutes to set them before slicing into portions.

TECHNIQUES OF HEALTHY COOKING

384


CELERIAC AND POTATO PURÉE

POTATO PURÉE WITH ROASTED EGGPLANT AND GARLIC

BATCH YIELD: 2 lb/907 g SERVINGS: 10

BATCH YIELD: 2 lb/907 g

PORTIONING INFORMATION: 31⁄4 oz/90 g

SERVINGS: 10

NUTRITION PER SERVING: 114 calories, 5 g fat, 16 g total

PORTIONING INFORMATION: 31⁄4 oz/92 g

carbohydrate, 3 g protein, 299 mg sodium, 14 mg cholesterol

NUTRITION PER SERVING: 109 calories, 4 g fat, 16 g total carbohydrate, 2 g protein, 126 mg sodium, 8 mg cholesterol

3 fl oz/90 mL skim milk 3 tbsp/45 mL heavy cream

12 oz/340 g eggplant

1½ oz/43 g butter

1 lb 9 oz/710 g peeled, quartered russet potatoes

15 oz/425 g peeled, quartered russet potatoes

¾ oz/21 g roasted garlic

15 oz/425 g peeled, large-dice celeriac

2 fl oz/60 mL skim milk

½ oz/14 g roasted garlic

2 fl oz/60 mL heavy cream

2 tsp/6.50 g salt

4 tsp/20 mL extra-virgin olive oil ½ tsp/1.50 g salt

1. Bring the milk, cream, and butter to a simmer in a small saucepan. Keep warm over very low heat.

1. To roast the eggplant, slice it in half lengthwise and score the flesh. Place cut side down on a sheet pan lined with parchment paper. Roast in a 400°F/204°C oven until the flesh is very soft. Remove the eggplant and scoop the flesh from the skin.

2. Simmer the potatoes and celeriac separately in water until tender. Drain and place the potatoes and celeriac on a baking sheet in a warm oven to steam-dry, about 5 minutes. Purée the hot potatoes and celeriac using a ricer or food mill. Stir in the roasted garlic. Whip the hot milk mixture into the potato mixture. Season with the salt.

2. Simmer the potatoes in boiling water until tender. Drain and place the potatoes on a sheet pan in a warm oven to steam-dry, about 5 minutes. Purée the hot potatoes using a ricer or food mill. Combine with the roasted eggplant and garlic. 3. Bring the milk, cream, and oil to a simmer in a small saucepan. Whip the hot milk mixture into the potatoeggplant mixture. Season with the salt.

SIDE DISHES

385


8 This chapter revisits familiar breakfast foods, including eggs, pancakes, and waffles, and shows how to make them more interesting, flavorful, and nourishing. We introduce a host of fresh

BREAKFAST

AND BEVERAGES and dried fruits to griddle cakes and cereals, match egg dishes with beans and vegetables, and make sausage with lean pork and rice for a fresh alternative to traditional breakfast meats typically high in sodium and cholesterol. Beverages for breakfast offer another opportunity to explore the flavors of the world, from smoothies to virgin cocktails made with fresh juices and sparkling water.


GRANOLA

5. Line another sheet pan with several layers of paper towels. Spread the granola over the towels and cover with additional towels. Allow the granola to cool completely. Break the granola into small chunks before serving. Granola can be stored in an airtight container for up to 3 weeks.

BATCH YIELD: 2 lb 5 oz/1.05 kg SERVINGS: 24 PORTIONING INFORMATION: 11⁄2 oz/43 g NUTRITION PER SERVING: 156 calories, 9 g fat, 17 g total

Carefully measure each portion, since nuts, seeds, and coconut are high in fat. Granola is recommended as a topping rather than a cereal, since a 1½-oz/43-g serving would barely cover the bottom of a small bowl. NOTE

carbohydrate, 5 g protein, 3 mg sodium, 0 mg cholesterol

2½ oz/71 g sesame seeds 2½ oz/71 g slivered almonds 2 oz/57 g sunflower seeds 4 oz/113 g unsalted cashews 3 oz/85 g unsweetened shredded coconut 10½ oz/298 g rolled oats 4 oz/113 g honey 3 oz/85 g dried currants 1. Toast the sesame seeds until golden brown in a dry skillet. Set aside. 2. In the same skillet, toast the almonds until a pale golden color. Add the sunflower seeds and continue to toast until the almonds are golden brown. Add the cashews, coconut, and oats to the skillet. Toast until the cashews are lightly browned. Add the toasted sesame seeds and honey to the skillet. Heat and toss until all the ingredients are coated with the honey. 3. Remove the pan from the heat and stir in the currants. Spread the mixture on a sheet pan lined with parchment paper. 4. Bake the granola in a 350°F/177°C oven until the granola has a rich, golden brown color, about 15 minutes.

TECHNIQUES OF HEALTHY COOKING

388


BASIC CRÊPE BATTER

FOUR-GRAIN WAFFLES

BATCH YIELD: 30 crêpes

BATCH YIELD: 16 waffles

SERVINGS: 30

SERVINGS: 8

PORTIONING INFORMATION: 1 crêpe

PORTIONING INFORMATION: two 6-in/15-cm square waffles

NUTRITION PER SERVING: 75 calories, 1 g fat, 12 g total carbohydrate, 3 g protein, 30 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 365 calories, 9 g fat, 55 g total carbohydrate, 15 g protein, 456 mg sodium, 46 mg cholesterol

8 fl oz/240 mL skim milk, cold

12 fl oz/360 mL nonfat buttermilk

8 fl oz/240 mL water, cold

1 egg

6 oz/170 g all-purpose flour

2 egg whites

4 egg whites

2 fl oz/60 mL vegetable oil

1 tbsp/15 mL vegetable oil

4 oz/113 g all-purpose flour 3 oz/85 g whole wheat flour

Vegetable oil spray, as needed

2½ oz/70 g rolled oats 1½ oz/43 g cornmeal

1. Place all of the ingredients in the bowl of a food processor and process until smooth. Strain the batter through a fine-mesh sieve. Allow the batter to rest for 15 minutes.

1 tbsp/9 g baking powder 1 oz/28 g sugar Vegetable oil spray, as needed

2. Heat a crêpe pan lightly sprayed with vegetable oil. Ladle 1 fl oz/30 mL of the batter into the pan and cook on the first side until the edges start to look dry. Turn the crêpe once and cook briefly on the second side. Stack crêpes with parchment paper between the crêpes.

1. Combine the buttermilk, egg, egg whites, and oil in a large bowl. 2. Combine the flours, oats, cornmeal, baking powder, and sugar in a separate bowl. Add the dry ingredients to the liquid ingredients and mix just until incorporated.

Crêpes may be filled with sweet or savory fillings such as vegetables, cheeses, cooked beans, Tomato Salsa (page 447), step 1 of Apple Strudel (page 425), or fresh fruits. NOTE

3. Lightly spray a hot waffle iron with vegetable oil. Ladle 2 fl oz/60 mL of the batter into the waffle iron and cook until the waffle is golden brown, about 3 minutes.

Serve with fresh fruit and yogurt, Warm Fruit Compote (page 440), Maple and Apple Butter Syrup (page 391), or Cider and Raisin Sauce (page 420). (Nutrition information does not include serving suggestions.) SERVING SUGGESTION

BREAKFAST AND BEVERAGES

389


TECHNIQUES OF HEALTHY COOKING

Breakfast Sausage Patties

390


BREAKFAST SAUSAGE PATTIES

MAPLE AND APPLE BUTTER SYRUP

BATCH YIELD: 5 lb/2.27 kg

BATCH YIELD: 16 fl oz/480 mL

SERVINGS: 26

SERVINGS: 16

PORTIONING INFORMATION: two 11⁄2-oz/43-g patties

PORTIONING INFORMATION: 1 fl oz/30 mL

NUTRITION PER SERVING: 130 calories, 5 g fat, 11 g total carbohydrate, 10 g protein, 239 mg sodium, 29 mg cholesterol

NUTRITION PER SERVING: 61 calories, 0 g fat, 16 g total carbohydrate, 0 g protein, 4 mg sodium, 0 mg cholesterol

4 oz/113 g minced onion

6 oz/170 g apple butter

1 qt/960 mL Chicken Stock (page 454)

4 fl oz/120 mL apple cider

8 oz/227 g long-grain white rice

6 fl oz/180 mL maple syrup

3 lb/1.36 kg cubed pork loin Gently heat the apple butter and cider in a small saucepan over medium heat. Add the syrup and return to a simmer. Serve warm.

2 tsp/6.50 g salt 1 tbsp/6 g poultry seasoning 2 tsp/4 g ground ginger 2 tsp/4 g red pepper flakes 2 fl oz/60 mL corn syrup 1. In a medium saucepan, sweat the onion until translucent in 2 fl oz/60 mL of the stock. Add the rice and 22 fl oz/660 mL of the stock and bring the liquid to a boil. Cover the pot tightly and cook in a 350°F/177°C oven until the rice is tender and has absorbed all the liquid, about 18 minutes. Spread the rice on a sheet pan and chill completely in the refrigerator. 2. Combine the pork, salt, poultry seasoning, ginger, and red pepper flakes in a large bowl. Add the cold rice to the meat and grind the mixture through a coarse die into a bowl set in an ice water bath. Slowly stir the corn syrup and remaining 8 fl oz/230 mL stock into the meat mixture. 3. Make a small patty of the sausage and dry-sauté to test for seasoning and consistency. If necessary, adjust the seasoning with additional herbs and adjust the consistency with additional stock. 4. Portion the sausage into 11⁄2-oz/43 g-patties. Drysauté the patties and drain on paper towels.

BREAKFAST AND BEVERAGES

391


PUMPKIN OR BANANA PANCAKES

SAUSAGE-STUFFED FRENCH TOAST WITH WINTER FRUIT COMPOTE

BATCH YIELD: 18 pancakes SERVINGS: 6

SERVINGS: 8

PORTIONING INFORMATION: three 2-oz/57-g pancakes

PORTIONING INFORMATION: 1 slice with 11⁄2 fl oz/45 mL compote

NUTRITION PER SERVING:

NUTRITION PER SERVING: 375 calories, 11 g fat, 47 g total carbohydrate, 19 g protein, 577 mg sodium, 100 mg cholesterol

PUMPKIN PANCAKES: 268 calories, 8 g fat, 47 g total carbohydrate,

12 g protein, 367 mg sodium, 1 mg cholesterol

BANANA PANCAKES: 285 calories, 8 g fat, 52 g total carbohydrate,

12 g protein, 366 mg sodium, 1 mg cholesterol

1 lb/454 g Pullman loaf 1 lb/454 g Breakfast Sausage Patties (page 391)

4½ oz/128 g oat bran

3 eggs

5 oz/142 g all-purpose flour

6 egg whites

1 tbsp/6 g baking powder

5 fl oz/150 mL skim milk

½ oz/14 g sugar

½ tsp/1 g ground cinnamon

8 fl oz/240 mL nonfat yogurt

1 fl oz/30 mL vegetable oil or butter

4½ oz/128 g pumpkin or banana, mashed

12 fl oz/360 mL Winter Fruit Compote (page 441)

1 tsp/5 mL vanilla extract 1. Slice the Pullman loaf into eight 1-in/3-cm-thick pieces. Slice a pocket through one side of each piece.

1½ fl oz/45 mL vegetable oil 3 egg whites

2. Cook the sausage in a large skillet. Drain on paper towels. Fill each slice of bread with 2 oz/57 g sausage.

1. Combine the oat bran, flour, baking powder, and sugar in a large bowl.

3. Beat together the eggs, egg whites, milk, and cinnamon.

2. Combine the yogurt, pumpkin or bananas, vanilla, and 1 tbsp/15 mL of the oil in a separate bowl. Add the wet ingredients to the dry and mix just until incorporated.

4. Lightly grease a seasoned skillet with the oil or butter and place over medium heat. Dip the French toast into the egg mixture and cook in the hot skillet until golden brown on both sides, about 2 minutes on each side.

3. Beat the egg whites to medium peaks and fold into the batter.

5. To serve, slice 1 piece of toast on the diagonal and serve on a pool of 11⁄2 fl oz/45 mL compote.

4. Use the remaining oil to grease a griddle a large seasoned skillet. For each pancake, ladle 2 fl oz/60 mL of the batter into the heated pan. Flip each pancake when bubbles on the upper surface appear and burst. Cook until golden brown on each side.

FRENCH TOAST STUFFED WITH FRUIT Use the filling mixture for the Apple Strudel (page 425) to replace the cooked sausage. (The nutritional analysis is for the French toast made with sausage.) VARIATION

TECHNIQUES OF HEALTHY COOKING

392


STEEL-CUT OATS WITH CINNAMON AND DRIED FRUIT

PIPERADE WRAP SERVINGS: 10 PORTIONING INFORMATION: 1 wrap NUTRITION PER SERVING: 150 calories, 5 g fat, 26 g total carbohydrate, 7 g protein, 1080 mg sodium, 10 mg cholesterol

BATCH YIELD: 2 lb/907 g SERVINGS: 10 PORTIONING INFORMATION: 31⁄4 oz/92 g

1 fl oz/30 mL olive oil

NUTRITION PER SERVING: 155 calories, 2 g fat, 32 g total carbohydrate, 4 g protein, 127 mg sodium, 0 mg cholesterol

7 oz/198 g paysanne-cut onion 12 oz/340 g diced or julienned bell peppers, assorted colors

2½ qt/2.40 L skim milk or water (see Notes)

10 oz/284 g tomato concassé

10 oz/284 g steel-cut oats (see Notes)

5 oz/142 g diced or julienned ham

1 tsp/3 g salt

¼ tsp/0.50 g ground white pepper

5 oz/142 g dried fruits (see Notes)

10 eggs

1 tsp/2 g ground cinnamon

1 tsp/3 g salt

1 oz/28 g honey

Ten 8-in/20-cm whole wheat tortillas

1. Bring the milk or water to a boil in a medium sauce pot over high heat. Gradually add the oats, stirring constantly. Simmer the oats, stirring frequently, until thickened, about 20 minutes. Stir the salt, fruits, and cinnamon into the oats and simmer until the oatmeal has absorbed the liquid, an additional 10 minutes.

1. Heat a sauté pan over medium-high heat. Add enough oil to very lightly coat the pan. Add the onions and sauté, stirring occasionally, until they are tender and golden, 8 to 10 minutes. 2. Add the peppers and tomatoes and sauté until the all the ingredients are very hot and the peppers are tender, 6 to 8 minutes. Add the ham and sauté just until the ham is hot, 2 to 3 minutes. Season with white pepper to taste. Keep hot until needed for service (or, if made in advance, cool safely and refrigerate in a wrapped and labeled container).

3

2. Serve in heated bowls and drizzle ⁄4 tsp/3.75 mL honey on each portion. NOTES

The nutritional analysis is for the oats made with

water. Steel-cut oats, Scotch oats, or Irish oatmeal are names for groats that have been cut into 2 or 3 pieces and not rolled. They take longer to cook than rolled oats and have a chewy texture.

3. To serve, whisk 1 egg until foamy. Add 2 oz/57 g of the pepper-ham mixture to a seasoned pan and heat over medium heat. Add the egg and continue to cook, stirring constantly, until the egg is set. Heat 1 tortilla in a skillet or on a grill until soft. Add the egg mixture to the warmed tortilla and roll up.

Use a variety of dried fruits such as cherries, blueberries, currants, cranberries, apricots, dates, figs, raisins, or prunes.

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TORTILLAS DE PAPAS

5. When the artichoke bottoms are cool enough to handle, drain, scoop out the chokes, and slice into small wedges. Combine the artichokes with the peppers, vinaigrette, parsley, thyme, remaining salt, and black pepper. Reserve warm until needed.

SERVINGS: 10 PORTIONING INFORMATION: 1 tortilla (6 in/15 cm)

6. To serve, combine 4 oz/113 g potatoes and 2 oz/57 g artichokes in a bowl. Whip 2 egg whites and 1 egg until foamy and fold into vegetables. Heat a small seasoned skillet over medium-high heat and spray with a little vegetable oil. Pour in the egg mixture. Cook over medium heat until the bottom is set, about 2 minutes. Sprinkle 1 tbsp/10 g goat cheese over the top and finish in a 425°F/218°C oven until puffed and golden, about 10 minutes. Garnish with the pluches.

NUTRITION PER SERVING: 398 calories, 5 g fat, 25 g total carbohydrate, 11 g protein, 227 mg sodium, 228 mg cholesterol

4 lb/1.81 kg Bliss potatoes 1 tbsp/15 mL clarified butter 1 tsp/3 g salt Ground black pepper, as needed 3 medium Spanish onions, sliced with the grain 6 artichokes 4 medium red peppers, roasted, peeled, thickly sliced 4 medium yellow peppers, roasted, peeled, thickly sliced 1½ fl oz/45 mL Sherry Vinaigrette (page 470) ½ oz/14 g chopped parsley 2 2/3 tbsp/8 g chopped thyme 20 egg whites 10 eggs Vegetable oil spray, as needed 5 oz/142 g crumbled goat cheese Chervil pluches, for garnish 1. Boil the potatoes in water until they are tender. Drain and cool at room temperature. When the potatoes are cooled, cut them into large dice. (Do not remove the skins.) 2. Heat half of the butter in a large sauté pan over medium heat and add the diced potatoes. Season with one-fourth of the salt, and black pepper. Cook until browned, and reserve until needed. 3. Heat the remaining butter in a separate large sauté pan over medium heat and add the onions. Season with one-fourth of the remaining salt, and black pepper. Cook until caramelized. (If onions begin to scorch, add a small amount of water.) Reserve until needed. 4. Trim the stems and thick outer leaves from the artichokes. Cut off all but about 1 in/2.50 cm of the inner leaves. Cook the artichoke bottoms in acidulated water until tender. Cool in the cooking liquid.

TECHNIQUES OF HEALTHY COOKING

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BREAKFAST AND BEVERAGES

395


Spinach Soufflé

TECHNIQUES OF HEALTHY COOKING

396


SPINACH SOUFFLÉ

BITTERS AND SPARKLING MINERAL WATER

SERVINGS: 10 PORTIONING INFORMATION: 1 soufflé (6 oz/170 g)

SERVINGS: 1

NUTRITION PER SERVING: 180 calories, 10 g fat, 11 g total

PORTIONING INFORMATION: 6 fl oz/180 mL

carbohydrate, 11 g protein, 231 mg sodium, 185 mg cholesterol

NUTRITION PER SERVING: 40 calories, 0 g fat, 7 g total

carbohydrate, 0 g protein, 2 mg sodium, 0 mg cholesterol

2 oz/57 g butter, plus as needed to coat molds 2½ oz/71 g all-purpose flour

2 to 3 tsp/10 to 15 mL Angostura bitters

24 fl oz/720 mL skim milk

Ice cubes, as needed

½ tsp/1.50 g salt

5 fl oz/150 mL sparkling mineral water

Ground black pepper, as needed 8 egg yolks

Pour the bitters into a chilled wineglass containing several ice cubes. Fill the glass with the mineral water and stir to combine.

2 oz/57 g grated Parmesan, plus as needed to coat molds 10 oz/284 g blanched spinach, dried and chopped 10 egg whites 1. To make the soufflé base, heat the butter in a pan over medium heat and stir in the flour. Cook over low to medium heat, stirring frequently, to make a blond roux, 6 to 8 minutes. Add the milk, whisking well until the mixture is very smooth. Add the salt and pepper. Simmer over low heat, stirring constantly, until very thick and smooth, 15 to 20 minutes. 2. Blend the egg yolks with some of the hot base to temper. Return the tempered yolks to the base mixture and continue to simmer for 3 to 4 minutes, stirring constantly. Do not allow the mixture to boil. Adjust the seasoning with salt and pepper, and strain through a sieve if necessary. Stir the cheese into the base. The base is ready to use now, or it may be properly cooled and stored for later use. 3. Prepare ten 6-fl oz/180-mL soufflé molds by brushing them liberally with softened butter. Lightly dust the interior of each mold with cheese. 4. To serve, combine 21⁄2 oz/75 g soufflé base and 1 oz/28 g spinach. Beat 1 egg white to medium-firm peaks and fold into soufflé base. Pour into mold. Bake in a 425°F/220° oven until puffed and set, about 16 minutes. Serve at once.

BREAKFAST AND BEVERAGES

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RASPBERRY-LIME RICKEY

MEDITERRANEAN COOLER

BATCH YIELD: 70 fl oz/2.12 L

BATCH YIELD: 2 qt/1.92 L

SERVINGS: 10

SERVINGS: 10

PORTIONING INFORMATION: 7 fl oz/210 mL

PORTIONING INFORMATION: 6 fl oz/180 mL

NUTRITION PER SERVING: 15 calories, 0 g fat, 4 g total carbohydrate, 0 g protein, 45 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 90 calories, 0 g fat, 21 g total carbohydrate, 1 g protein, 20 mg sodium, 0 mg cholesterol

5 fl oz/150 mL raspberry purée

1 qt/960 mL tangerine juice (see Note)

5 fl oz/150 mL lime juice

16 fl oz/480 mL pomegranate juice

2 qt/1.92 L club soda or sparkling water

16 fl oz/480 mL sparkling water

Crushed ice, as needed 1. Combine the juices in a pitcher. Chill.

10 lime wedges, for garnish

2. When ready to serve, add the sparkling water and stir to combine. Serve over ice, if desired.

Combine the raspberry purée and lime juice in a pitcher. Add the club soda and stir to combine. Serve in tall glasses over ice, garnished with the lime wedges.

The juice from the tangerines may be strained if desired to remove any seeds or unwanted pulp. NOTE

TECHNIQUES OF HEALTHY COOKING

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Raspberry-Lime Rickey and Mediterranean Cooler BREAKFAST AND BEVERAGES

399


JUICY FLING

LEMONADE

SERVINGS: 1

BATCH YIELD: 1 qt/960 mL

PORTIONING INFORMATION: 6 fl oz/180 mL

SERVINGS: 5

NUTRITION PER SERVING: 85 calories, 0 g fat, 20 g total carbohydrate, 1 g protein, 2 mg sodium, 0 mg cholesterol

PORTIONING INFORMATION: 6 fl oz/180 mL NUTRITION PER SERVING: 84 calories, 0 g fat, 23 g total carbohydrate, 0 g protein, 2 mg sodium, 0 mg cholesterol

3 fl oz/90 mL orange juice 1 fl oz/30 mL grapefruit juice

6 fl oz/180 mL lemon juice

1 fl oz/30 mL unsweetened pineapple juice

2 oz/57 g superfine sugar

Crushed ice, as needed

2 fl oz/60 mL water, hot

2 oz/57 g raspberries, for garnish

24 fl oz/720 mL water, cold 1 lemon, thinly sliced 1 lime, thinly sliced

Combine the juices in a blender. Blend until very smooth. Serve in tall cocktail glasses filled with ice. Garnish with the raspberries.

Crushed ice, as needed Combine the lemon juice, sugar, and hot water. Stir until the sugar has completely dissolved. Add the cold water and sliced lemons and limes and serve over ice.

TECHNIQUES OF HEALTHY COOKING

400


SEA BREEZE

CANTALOUPE COCKTAIL

SERVINGS: 1

BATCH YIELD: 36 fl oz/1.08 L

PORTIONING INFORMATION: 6 fl oz/180 mL

SERVINGS: 6

NUTRITION PER SERVING: 65 calories, 0 g fat, 15 g total carbohydrate, 0 g protein, 5 mg sodium, 0 mg cholesterol

PORTIONING INFORMATION: 6 fl oz/180 mL NUTRITION PER SERVING: 75 calories, 0 g fat, 18 g total carbohydrate, 1 g protein, 16 mg sodium, 0 mg cholesterol

3 fl oz/90 mL grapefruit juice, cold 2 fl oz/60 mL cranberry juice, cold

1 lb 4 oz/567 g diced cantaloupe

1 section grapefruit, for garnish

16 fl oz/480 mL orange juice 1½ fl oz/45 mL lime juice ¼ tsp/1 mL vanilla extract

Combine the juices in a chilled wineglass. Garnish with the grapefruit section.

8 to 10 ice cubes 6 lime slices, for garnish Combine all of the ingredients except the lime slices in a blender. Blend until very smooth. Serve in frosted pilsner glasses and garnish with the lime slices.

BREAKFAST AND BEVERAGES

401


GAZPACHO COCKTAIL

THE AMERICAN COCKTAIL

BATCH YIELD: 54 fl oz/1.62 L

BATCH YIELD: 18 fl oz/540 mL

SERVINGS: 10

SERVINGS: 3

PORTIONING INFORMATION: 5 fl oz/150 mL

PORTIONING INFORMATION: 6 fl oz/180 mL

NUTRITION PER SERVING: 38 calories, 0 g fat, 8 g total carbohydrate, 1 g protein, 133 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 112 calories, 0 g fat, 29 g total

46 fl oz/1.40 L tomato juice

6 to 8 seedless green grapes

4 oz/113 g peeled, seeded, grated cucumber

Crushed ice, as needed

1½ oz/43 g minced green onion

1½ fl oz/45 mL fresh lime juice

2½ fl oz/75 mL lemon juice

16 fl oz/480 mL white grape juice

carbohydrate, 1 g protein, 5 mg sodium, 0 mg cholesterol

1½ fl oz/45 mL Worcestershire sauce Place the grapes in chilled champagne flutes. Fill a cocktail shaker cup with crushed ice. Add the juices to the cup and stir to chill completely. Strain the juices over the grapes.

¼ tsp/1 mL hot sauce ¼ tsp/0.50 g garlic powder ¼ tsp/0.50 g ground black pepper Crushed ice, as needed 10 parsley sprigs, for garnish Combine all of the ingredients except the parsley in a pitcher. Stir well and refrigerate at least 1 hour. Serve over ice and garnish with the parsley sprigs.

TECHNIQUES OF HEALTHY COOKING

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PASSION FRUIT COCKTAIL

TROPICAL FRUIT SMOOTHIE

SERVINGS: 1 PORTIONING INFORMATION: 6 fl oz/180 mL

SERVINGS: 1

NUTRITION PER SERVING: 101 calories, 0 g fat, 24 g total

PORTIONING INFORMATION: 6 fl oz/180 mL

carbohydrate, 1 g protein, 5 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 97 calories, 0 g fat, 24 g total

carbohydrate, 1 g protein, 3 mg sodium, 0 mg cholesterol

1 passion fruit 1 orange, juiced

6 fl oz/180 mL unsweetened pineapple juice, cold

Crushed ice, as needed

6 strawberries

1 orange slice, for garnish

½ banana, sliced

1 cherry, pitted, for garnish Combine all the ingredients except 1 of the strawberries in a blender. Blend until very smooth. Serve in a tall cocktail glass and garnish with the reserved strawberry.

1. Cut the passion fruit in half and scoop out the pulp. Press the pulp through a sieve to remove the seeds. Retaining the seeds, pour the orange juice through the sieve, pressing the passion fruit seeds to extract their flavor. 2. Fill a tall cocktail glass with crushed ice. Pour the juices over the ice. Garnish with the orange slice and cherry.

BREAKFAST AND BEVERAGES

403


FROZEN CAPPUCCINO

CHAI

SERVINGS: 1

BATCH YIELD: 2 qt/1.92 L

PORTIONING INFORMATION: 6 fl oz/180 mL

SERVINGS: 8

NUTRITION PER SERVING: 118 calories, 0 g fat, 25 g total carbohydrate, 5 g protein, 86 mg sodium, 3 mg cholesterol

PORTIONING SIZE: 8 fl oz/240 mL NUTRITION PER SERVING: 80 calories, 2 g fat, 12 g total carbohydrate, 3 g protein, 45 mg sodium, 5 mg cholesterol

3 fl oz/90 mL coffee, frozen in cubes 2 fl oz/60 mL evaporated skim milk

1½ qt/1.44 L water, cool

2 tsp/6.50 g sugar

12 Darjeeling tea bags

2 tsp/10 mL coffee-flavored syrup

3 cinnamon sticks, broken into pieces

¼ tsp/0.50 g ground cinnamon, for garnish

½ oz/14 g sliced ginger 1 tbsp/6 g cardamom pods 1½ tsp/2.50 g fennel seeds

Combine all of the ingredients except the cinnamon in a blender and process until very smooth. Garnish with the cinnamon.

¼ tsp/0.50 g cloves 3 or 4 black peppercorns 1 vanilla bean, split and scraped 2 oz/57 g honey

MANDARIN FRAPPÉ

24 fl oz/720 mL milk 1. Bring the water to a boil in a medium saucepan over high heat. Add the tea bags, cinnamon, ginger, cardamom, fennel seeds, cloves, peppercorns, and vanilla bean pod and seeds. Reduce the heat and simmer the mixture, stirring occasionally, until aromatic and the mixture is a medium brown, about 10 minutes. Add the honey and milk and stir to dissolve the honey. Bring to a boil and remove from the heat.

SERVINGS: 1 PORTIONING INFORMATION: 6 fl oz/180 mL NUTRITION PER SERVING: 50 calories, 0 g fat, 14 g total carbohydrate, 1 g protein, 0 mg sodium, 0 mg cholesterol

Crushed ice, as needed 1 lime, juiced

2. Strain the liquid through a sieve, pressing on the tea bags and spices to extract as much liquid and flavor as possible. Taste the liquid for sweetness and add more honey if desired.

1 mandarin orange, juiced 1 lime slice, for garnish

3. Serve the chai immediately as a hot drink or chill and serve over ice.

1. Fill a cocktail shaker cup with crushed ice. Add the juices to the cup and stir to chill completely. 2. Fill a tall glass with more crushed ice. Strain the juices into the ice-filled glass. 3. Rub the lime slice around the rim of the glass before garnishing.

TECHNIQUES OF HEALTHY COOKING

404


Chai BREAKFAST AND BEVERAGES

405


Hot Mulled Cider

TECHNIQUES OF HEALTHY COOKING

406


HOT MULLED CIDER

HOT COCOA

BATCH YIELD: 11⁄2 qt/1.44 L

BATCH YIELD: 2 qt/1.92 L

SERVINGS: 8

SERVINGS: 10

PORTIONING INFORMATION: 6 fl oz/180 mL

PORTIONING INFORMATION: 6 fl oz/180 mL

NUTRITION PER SERVING: 114 calories, 0 g fat, 28 g total carbohydrate, 0 g protein, 23 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 202 calories, 2 g fat, 41 g total carbohydrate, 12 g protein, 140 mg sodium, 5 mg cholesterol

1½ qt/1.44 L apple cider

3 oz/85 g cocoa powder

1 cinnamon stick

7 oz/199 g sugar

3 or 4 cloves

1 tsp/2 g ground cinnamon, plus extra for garnish

3 or 4 allspice berries

20 fl oz/600 mL evaporated skim milk

1 orange, zested

40 fl oz/1.20 L skim milk

10 thin slices of orange, for garnish Combine the cocoa, sugar, and cinnamon in a saucepan over medium heat. Gradually add the evaporated skim milk to form a syrup. Bring to a boil over high heat. Whisk in the skim milk and bring to a simmer. Remove from the heat and garnish each portion with cinnamon.

1. Combine all of the ingredients except the orange slices in a small saucepan over medium heat. Simmer until the flavor of the spices and orange zest are infused into the cider, about 20 minutes. 2. Strain the cider and serve in heated mugs or glasses. Garnish each portion with an orange slice.

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9 Making baked goods and desserts healthy is easier than you think. Add additional fiber by replacing some of the flour with bran or flax meal, reduce fat by using

BAKED GOODS AND DESSERTS low-fat or non-fat options like yogurt or milk, keep sugar to a minimum, and use fresh fruits and berries whenever possible.


WHOLE WHEAT PITA BREAD

STUFFED ROTI BREAD

SERVINGS: 24

SERVINGS: 12

PORTIONING INFORMATION: 1 pita (6 to 7-in/15 to 18 cm)

PORTIONING INFORMATION: 1 piece

NUTRITION PER SERVING: 290 calories, 3.5 g fat, 55 g total carbohydrate, 10 g protein, 700 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 230 calories, 4g fat, 39 g total carbohydrate, 8 g protein, 410 mg sodium, 5 mg cholesterol

2 lb/907 g bread flour

DOUGH

2 lb/907 g whole wheat flour

14 oz/397 g all-purpose flour

½ oz/14 g instant dry yeast

1 tbsp/9 g baking powder

20 fl oz/600 mL water, at 80°F/27°C

1 tsp/3 g salt

2 fl oz/60 mL olive oil

3 tbsp/45 mL lard

1½ oz/43 g salt

Warm water, as needed

1½ tsp/5 g sugar

SPLIT PEA FILLING

4 oz/113 yellow split peas 1. In the bowl of an electric mixer fitted with the paddle, combine the flours and yeast. Add the water, oil, salt, and sugar. Mix on low speed for 4 minutes and on medium speed for 3 minutes. The dough should be slightly moist but have strong gluten development.

1 tbsp/6 g ground cumin 1 tbsp/6 g curry powder 1 tbsp/6 g garlic powder 1 tsp/3 g salt

2. Set the dough aside to rest until nearly doubled in size, about 30 minutes. Fold gently.

½ tsp/1 g ground black pepper Butter or oil, as needed

3. Form into 24 balls for small pitas. Let rest. 4. Using a rolling pin, roll each piece of dough into a round 6 to 7 inches in diameter, being careful to avoid any folds or creases that might prevent the pocket from forming. Cover and let rest at least 10 minutes.

1. To prepare the dough, mix the flour, baking powder, and salt together in a large bowl. Work in the lard and enough water to make a soft dough. Cover and let rest for about 15 minutes.

5. Bake at 500°F/260°C on a stone, tiles, or preheated pans. Cook until puffed and lightly golden brown, 10 to 12 minutes.

2. To prepare the split pea filling, cook the split peas in water until they are halfway done, then drain and set aside to cool.

6. When baked, remove from oven and cover with towels. This keeps the pitas soft and allows them to be cut in half. Serve warm or at room temperature.

3. In a food processor, combine the parcooked split peas with the cumin, curry powder, garlic powder, salt, and pepper. Process until very fine. 4. Divide the dough into 12 pieces. Roll out the pieces and spread each with the butter, then with the split pea mixture. Roll into a cylinder, then fold the ends inward to form a ball. Let rest and then roll out and cook in a sauteuse in butter or oil until lightly browned.

TECHNIQUES OF HEALTHY COOKING

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PEANUT POCKET PITA BREAD

8. Using a rolling pin, roll dough balls on a floured surface into 5- to 6-in/13- to 15-cm circles. 9. Bake on preheated pans, a stone, or tiles for 4 minutes or until the bread puffs and is lightly golden brown. Push down puff and store immediately.

SERVINGS: 12 PORTIONING INFORMATION: 1 pita (5 to 6 in/13 to 15 cm) NUTRITION PER SERVING: 140 calories, 1.5 g fat, 22 g total

carbohydrate, 9 g protein, 290 mg sodium, 0 mg cholesterol

¼ oz/7 g active dry yeast 4 fl oz/120 mL warm water ¼ oz/7 oz sugar 10 oz/284 g bread flour 5 oz/142 g peanut flour 1 tbsp/10 g salt 8 fl oz/240 mL warm mineral water ½ oz/14 g peanut oil 1. Place an inverted sheet pan, baking stone, or tiles on the bottom rack of a 500°F/260°C convection oven. 2. Dissolve the yeast in the warm water. Add the sugar and stir until dissolved. Let sit for 10 to 15 minutes, until frothy. If no reaction occurs, discard and try again. Sift together the bread flour, peanut flour, and salt in a large mixing bowl. 3. Make a well in the center of the flour mixture, and add the yeast water. Slowly add the mineral water. Stir to form a soft dough. 4. Transfer the dough to a floured surface, and knead for 10 to 15 minutes, until dough is smooth and elastic. 5. Coat a mixing bowl with peanut oil, and place dough in the bowl. Turn the dough upside down so all of the dough is coated. 6. Place in a proof box or on top of the oven until it doubles in size. 7. Once doubled, roll out in a rope. Divide into 12 even pieces, roll into balls, and let rest for 10 minutes.

BAKED GOODS AND DESSERTS

411


BASIC PIZZA DOUGH

COUNTRY CORN BREAD

BATCH YIELD: 1 lb 1 oz/794 g

SERVINGS: 16

SERVINGS: 10

PORTIONING INFORMATION: 1 square (3 in/8 cm)

NUTRITION PER SERVING: 190 calories, 2 g fat, 37 g total carbohydrate, 5 g protein, 200 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 160 calories, 2 g fat, 28 g total carbohydrate, 7 g protein, 110 mg sodium, 40 mg cholesterol

1 lb 1 oz/482 g unbleached white flour, plus extra for dusting

10½ oz/298 g cornmeal 8 oz/227 g all-purpose flour

1½ tsp/5 g salt

1 tbsp/9 g baking powder

¼ oz/7 g compressed yeast

1 oz/28 g sugar

10 oz/300 mL water, warm, plus extra as needed

16 fl oz/480 mL buttermilk

1 tbsp/15 mL olive oil, extra for greasing

3 eggs 10 oz/284 g egg whites

1. Mix the flour, salt, and yeast in a large bowl and make a well in the center. Add the water and oil.

Vegetable oil spray, as needed

2. Gradually work the mixture by hand to form a soft but sticky dough. If the dough is too dry, add extra water, 1 tbsp/15 mL at a time, as needed. If too sticky, add extra flour, 1 tbsp/9 g at a time.

1. In a large bowl, stir together the cornmeal, flour, baking powder, and sugar with a fork. 2. Beat the buttermilk, eggs, and egg whites together in a separate bowl. Add the buttermilk mixture to the cornmeal mixture and fold just until combined.

3. Turn the dough out onto a lightly floured work surface and knead until the dough is very elastic and smooth, about 10 minutes. Alternatively, work the dough for 5 minutes at low speed in an electric mixer fitted with the dough hook. Transfer the dough to a clean bowl dusted with flour, cover with a damp cloth, and let rise at room temperature until it has doubled in size, about 1 hour.

3. Spread the batter in a very lightly oil-sprayed baking pan 13 by 9 by 2 in/33 by 23 by 5 cm. Bake in a 350°F/177°C convection oven until a knife inserted in the center of the corn bread comes out clean, about 15 minutes.

4. Fold over the risen dough, turn out onto a clean work surface, and knead briefly. Use as desired.

TECHNIQUES OF HEALTHY COOKING

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OAT BRAN AND DRIED FRUIT MUFFINS

SPICED GRAHAM MUFFINS SERVINGS: 12 PORTIONING INFORMATION: 1 muffin (11⁄2 oz/45 g)

BATCH YIELD: 1 lb 8 oz/680 g

NUTRITION PER SERVING: 162 calories, 4 g fat, 31 g total carbohydrate, 4 g protein, 110 mg sodium, 21 mg cholesterol

SERVINGS: 16 PORTIONING INFORMATION: 1 muffin (11⁄2 oz/45 g) NUTRITION PER SERVING: 130 calories, 2.5 g fat, 25 g total

carbohydrate, 4 g protein, 125 mg sodium, 0 mg cholesterol

3½ oz/99 g raisins 4 fl oz/120 mL warm water

5½ oz/156 g coarsely chopped assorted dried fruit

4 oz/113 g all-purpose flour

4 oz/113 g oat bran

3½ oz/99 g graham flour (see Note)

3 oz/85 g rolled oats

2 tsp/6 g baking powder

2½ oz/71 g all-purpose flour

1 tsp/3 g ground cinnamon

1½ oz/43 g light brown sugar

¼ tsp/0.50 g ground cloves

¾ oz/21 g baking powder

1 egg

1 tsp/2 g ground cinnamon

2 fl oz/60 mL nonfat yogurt

5 oz/142 g mashed banana

1 fl oz/30 mL vegetable oil

2 tsp/6 g grated orange zest

2 oz/57 g sugar

2 fl oz/60 mL orange juice 1. Plump the raisins in the warm water for 20 minutes. Drain and reserve the liquid.

1 fl oz/30 mL vegetable oil 2 egg whites 8 fl oz/240 mL skim milk

2. Combine the flours, baking powder, cinnamon, and cloves in a small bowl.

1. Combine the dried fruit, all of the dry ingredients, and the banana in a food processor. Process until just evenly mixed. Transfer to a large bowl.

3. Beat together the egg, yogurt, oil, sugar, and reserved raisin liquid in a large bowl. Add the dry ingredients to the wet ingredients and mix just until combined. Add the plumped raisins to the batter.

2. In another bowl, combine the orange zest and juice, oil, egg whites, and milk. Add the orange juice mixture to the dried fruit mixture and fold just until combined.

4. Spoon 11⁄2 oz/45 g batter into each paper-lined muffin cup and bake in a 375°F/190°C oven until the surface of the muffins are golden brown and spring back when lightly pressed, about 15 minutes.

3. Spoon 11⁄2 oz/45 g batter into each paper-lined muffin cup and bake in a 400°F/204°C oven until the surface of the muffins are golden and spring back when lightly pressed, about 20 minutes.

5. Turn the muffins out onto a cooling rack and allow to cool for 10 minutes before serving.

4. Turn the muffins out onto a cooling rack and allow to cool for 10 minutes before serving.

Graham flour is whole wheat flour that is slightly coarser than the regular grind. NOTE

BAKED GOODS AND DESSERTS

413


GRILLED NAAN WITH EGGPLANT PURÉE

6. Spread 1 oz/28 g eggplant purée on each piece of naan. Fold the naan in half and grill on each side until browned.

SERVINGS: 10

BLACK PEPPER BISCUITS

PORTIONING INFORMATION: 1 piece naan (about 2 oz/57 g),

1 oz/28 g eggplant purée

NUTRITION PER SERVING: 190 calories, 3.5 g fat, 33 total carbohydrate, 7 g protein, 180 mg sodium, 0 mg cholesterol

SERVINGS: 10 PORTIONING INFORMATION: 1 biscuit (1 oz/28 g) NUTRITION PER SERVING: 120 calories, 3 g fat, 21 g total carbohydrate, 3 g protein, 125 mg sodium, 10 mg cholesterol

NAAN

14 oz/397 g durum semolina flour 1 tsp/4 g active dry yeast 6 fl oz/180 mL warm water

8 oz/227 g all-purpose flour

2 fl oz/60 mL yogurt

¾ oz/21 g sugar

1 fl oz/30 mL olive oil

2 tsp/4 g baking powder

2 egg whites, lightly beaten

¼ tsp/0.75 g baking soda

½ tsp/1.50 g salt

½ tsp/1.50 g salt

EGGPLANT PURÉE

2 tsp/4 g crushed black peppercorns

9 oz/255 g eggplant

1 oz/28 g butter, cold

1 tsp/3 g salt

6 fl oz/180 mL buttermilk, plus extra for glazing biscuits

4½ oz/128 g minced onion

Vegetable oil spray, as needed

1 tsp/3 g minced green chile 1. Combine the flour, sugar, baking powder, baking soda, salt, and peppercorns in a large bowl. Cut the butter into the dry ingredients to form a mealy mixture. Make a well in the butter mixture and add the buttermilk. Slowly incorporate the milk. Do not overmix.

1 fl oz/30 mL yogurt 1. To prepare the naan, combine the flour and yeast in a large bowl. Stir in the water, yogurt, oil, egg whites, and salt. Add a little additional warm water or flour 1 tablespoon at a time to make a pliable soft dough, as necessary.

2. On a floured surface, roll out the dough to 1⁄2 in/1 cm thick. Use a round biscuit cutter to cut the dough into 1-oz/28-g portions. Arrange the biscuits on a sheet pan greased with oil spray. Brush the tops of the biscuits with buttermilk and bake in a 375°F/191°C oven until golden brown, 10 to 12 minutes.

2. Turn the dough out on a lightly floured work surface and knead for about 5 minutes. Transfer the dough to a clean bowl, cover with a floured cloth, and leave in a warm area until relaxed, about 3 hours.

3. Transfer the biscuits onto a cooling rack and allow to cool for 10 minutes before serving.

3. Deflate the dough by kneading it briefly and divide into ten 2-oz/57-g pieces. Pull each piece of dough into a 6-in/15-cm-long teardrop shape. 4. Heat a cast-iron griddle or heavy skillet. Add a piece of dough to the hot pan. Cook on each side until golden brown and slightly puffed, about 4 minutes total. 5. Grill the eggplant until soft and well browned on all sides. Remove the skins and mash the pulp thoroughly. Incorporate the remaining ingredients to make a thick purée.

TECHNIQUES OF HEALTHY COOKING

414


Black Pepper Biscuits and Country Corn Bread (page 412) BAKED GOODS AND DESSERTS

415


DAIRY BASE

BANANA GLACÉ Add 1 part (by weight) puréed ripe banana to 3 parts dairy base. VARIATIONS

FRESH BERRY GLACÉ Add 1 part (by weight) berries to 3

BATCH YIELD: 3 lb 4 oz/1.5 kg

parts dairy base. The fruit may be whole, sliced, or puréed.

SERVINGS: 14

TROPICAL FRUIT GLACÉ Add 1 part (by weight) mango,

PORTIONING INFORMATION: 31⁄2 oz/100 g

pineapple, passion fruit, or papaya to 3 parts dairy base.

NUTRITION PER SERVING: 170 calories, 4 g fat, 28 g total

LIQUEUR-FLAVORED GLACÉ Add 1½ fl oz/45 mL liqueur,

carbohydrate, 7 g protein, 85 mg sodium, 15 mg cholesterol

such as Amaretto, Kahlúa, or Grand Marnier, to 1 lb/454 g dairy base. 1½ lb/680 g part-skim ricotta cheese

PUMPKIN GLACÉ Add 1 lb/454 g pumpkin purée, 1 tsp/2

16 fl oz/480 mL nonfat yogurt

g ground cinnamon, and ¹⁄³ tsp/0.50 g grated nutmeg to 1 lb/454 g dairy base.

12 fl oz/360 mL maple syrup, B-grade

CAPPUCCINO GLACÉ Simmer 8 fl oz/240 mL evaporated

¾ fl oz/20 mL vanilla extract

skim milk, 2 oz/57 g French-roast coffee beans, and 1 cinnamon stick for 30 minutes. Strain the milk and cool. Continue as directed in the dairy base recipe, but use only 8 fl oz/240 mL nonfat yogurt and substitute the coffee-flavored milk for the remainder.

Purée the ricotta in a food processor or blender. Add all of the remaining ingredients and process until incorporated. Flavor as desired and freeze in an ice cream machine according to the machine’s directions.

DRIED CHERRY GLACÉ Macerate 1 lb/454 g dried cherries

in 3 fl oz/90 mL cranberry juice and 1 fl oz/30 mL kirschwasser for about 8 hours. Combine with 3 lb/1.36 kg dairy base. ESPRESSO GLACÉ Add ½ fl oz/15 mL coffee liqueur, 9 fl

oz/270 mL coffee, and 1¾ fl oz/53 mL espresso, to 3¼ lb/1.48 kg dairy base.

TECHNIQUES OF HEALTHY COOKING

416


CHOCOLATE-RICOTTA BAVARIAN

4. Combine the dairy base with the warm chocolate and heat very gently over a double boiler. Add the dissolved gelatin and cocoa powder to the chocolate mixture and whisk until smooth. Cool the mixture to room temperature.

BATCH YIELD: 2 lb/907 g

5. Warm the granulated sugar and egg whites together to 100°F/38°C. Whip the mixture to medium peaks and fold into the chocolate mixture. Pipe 3 oz/85 g of the mixture into the molds, cover with plastic wrap, and chill for at least 2 hours before serving.

SERVINGS: 10 PORTIONING INFORMATION: 1 bavarian (3 oz/90 g) NUTRITION PER SERVING: 160 calories, 5 g fat, 26 g total carbohydrate, 6 g protein, 60 mg sodium, 5 mg cholesterol

Serve with Almond-Anise Biscotti (page 421) and Caramel Sauce (page 419). (Nutrition information does not include serving suggestions.) SERVING SUGGESTION

Vegetable oil spray, as needed 1 oz/28 g confectioners’ sugar 3¼ oz/92 g chopped semisweet chocolate 1 tsp/3 g powdered gelatin 1½ fl oz/45 mL water 14 oz/397 g Dairy Base (page 416) 2 oz/57 g cocoa powder 1¾ oz/51 g sugar 6 oz/170 g egg whites 1. Spray the inside of ten 3-in/8-cm ring molds with sides 2 in/5 cm high lightly with oil and dust with the confectioners’ sugar. Place the molds on a sheet pan lined with plastic wrap. Refrigerate until needed. 2. Melt the chocolate over a double boiler. Reserve. 3. Bloom the gelatin in the water for 5 minutes. Dissolve over a double boiler.

BAKED GOODS AND DESSERTS

417


APPLE PIE GLACÉ

PEAR SORBET

BATCH YIELD: 2 lb 4 oz/1 kg

BATCH YIELD: 2 lb/907 g

SERVINGS: 10

SERVINGS: 12

PORTIONING INFORMATION: 3 ⁄2 oz/99 g

PORTIONING INFORMATION: 31⁄2 oz/99 g

NUTRITION PER SERVING: 132 calories, 3 g fat, 23 g total carbohydrate, 4 g protein, 50 mg sodium, 11 mg cholesterol

NUTRITION PER SERVING: 156 calories, 1 g fat, 36 g total

10½ oz/298 g sliced, peeled Granny Smith apples

2 lb 4 oz/1.13 kg peeled, sliced, very ripe pears

2¼ tsp/11 mL butter

9 fl oz/270 mL water

½ oz/14 g brown sugar

9 oz/255 g sugar

½ tsp/1 g ground cinnamon

6 fl oz/180 mL pear wine

¼ tsp/0.50 g freshly grated nutmeg

1 vanilla bean, split and scraped

1

carbohydrate, 1 g protein, 1 mg sodium, 0 mg cholesterol

2½ fl oz/75 mL apple cider 1 lb 8 oz/680 g Dairy Base (at left)

1. Combine all of the ingredients in a large stainlesssteel sauce pot. Simmer until the pears are very tender.

1. Simmer the apples, butter, sugar, cinnamon, and nutmeg in a sauce pot over medium heat until the apples are tender. Purée the mixture in a blender or food processor.

2. Remove the vanilla bean and purée the pears and the poaching liquid in a food processor or blender. Strain through a fine-mesh sieve and cool. 3. Freeze the purée in an ice cream machine according to the machine’s directions.

2. Add the cider to the purée and chill thoroughly. Combine the purée and dairy base and freeze in an ice cream machine according to the machine’s directions.

Serve the glacé with Cinnamon Tuiles (page 431) and Caramel Sauce (page 419). NOTE

TECHNIQUES OF HEALTHY COOKING

418


CHAMPAGNE AND LEMON SORBET

CARAMEL SAUCE BATCH YIELD: 12 fl oz/360 mL SERVINGS: 6

BATCH YIELD: 40 fl oz/1.20 L

PORTIONING INFORMATION: 2 fl oz/60 mL

SERVINGS: 8

NUTRITION PER SERVING: 111 calories, 5 g fat, 15 g total carbohydrate, 1 g protein, 11 mg sodium, 13 mg cholesterol

PORTION INFORMATION: 5 fl oz/150 mL NUTRITION PER SERVING: 200 calories, 0 g fat, 44 g total

carbohydrate, 0 g protein, 0 mg sodium, 0 mg cholesterol

3 oz/85 g butter 16 fl oz/480 mL water

3½ fl oz/105 mL water

12 oz/341 g sugar

7 oz/199 g sugar

12 fl oz/360 mL Champagne (see Note)

4 fl oz/120 mL evaporated skim milk

2¼ tsp/4.50 g grated lemon zest

1 fl oz/30 mL dark rum, Kahlúa, brandy, cognac, or Grand Marnier

4 fl oz/120 mL lemon juice

1. Combine the butter, water, and sugar in a medium sauce pot. Heat over moderate heat until the mixture turns a dark brown color. Remove from the heat.

1. Bring 8 fl oz/240 mL of the water and the sugar to a boil in a nonreactive saucepan over medium heat, stirring occasionally, until the sugar is dissolved. Remove from the heat and let cool to room temperature, about 1 hour.

2. Combine the milk, and liqueur in a small bowl. Add to the caramelized sugar, stirring constantly until thoroughly incorporated. Return the sauce to the heat and boil gently while constantly stirring. When the sauce has thickened slightly, about 2 minutes, remove from the heat and cool.

2. Stir in the remaining 8 fl oz/240 mL water, the Champagne, and the lemon zest and juice. 3. Refrigerate for at least 4 hours or up to overnight. Freeze in an ice cream machine according to the machine’s directions. Pack the sorbet in containers and let ripen in the freezer for 3 to 4 hours before serving. (It keeps well in the freezer for up to 1 month.)

3. The sauce may be stored in the refrigerator for 2 to 3 days.

If the sauce is too thick, add 2 fl oz/60 mL additional evaporated skim milk. NOTE

Use other dry sparkling wines, sparkling water, or still water to replace the Champagne, if desired. NOTE

BAKED GOODS AND DESSERTS

419


APRICOT SAUCE

CIDER AND RAISIN SAUCE

BATCH YIELD: 11⁄2 qt/1.44 L

BATCH YIELD: 16 fl oz/480 mL

SERVINGS: 24

SERVINGS: 8

PORTION INFORMATION: 2 fl oz/60 mL

PORTIONING INFORMATION: 2 fl oz/60 mL

NUTRITION PER SERVING: 60 calories, 0 g fat, 15 g total carbohydrate, 0 g protein, 0 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 150 calories, 0 g fat, 31 g total carbohydrate, 0 g protein, 19 mg sodium, 0 mg cholesterol

8 oz/227 g dried apricots

3 oz/85 g raisins or dried currants

16 fl oz/480 mL water

2 fl oz/60 mL bourbon

6 oz/170 g sugar

24 fl oz/720 mL apple cider

16 fl oz/480 mL orange juice

4 tsp/12 g arrowroot

1. Simmer the apricots, water, and sugar together in a small saucepan over medium heat for 5 minutes. Remove from the heat and cool completely.

1. In a small bowl, combine the raisins, 11⁄2 fl oz/45 mL of the bourbon, and enough cider to cover the raisins. Plump the raisins for 25 minutes. Drain and reserve the liquid.

2. In a blender, purée the mixture.

2. Combine the remaining cider and the reserved liquid in a small sauce pot. Over high heat, reduce by half its original volume. Lower the heat to a simmer.

3. Add the orange juice and strain the sauce through a fine-mesh sieve. The sauce may be stored in the refrigerator for 5 to 8 days, or frozen for 2 to 3 months.

3. Mix the arrowroot with the remaining 1⁄2 fl oz/15 mL of the bourbon to form a smooth paste. Add the diluted arrowroot and the plumped raisins to the liquid. Simmer until the sauce thickens, about 2 minutes.

TECHNIQUES OF HEALTHY COOKING

420


FRESH BERRY COULIS

ALMOND-ANISE BISCOTTI

BATCH YIELD: 40 fl oz/1.20 L

BATCH YIELD: 7 oz/198 g

SERVINGS: 20

SERVINGS: 14

PORTIONING INFORMATION: 2 fl oz/60 mL

PORTIONING INFORMATION: 1 biscotti (1⁄2 oz/14 g)

NUTRITION PER SERVING: 66 calories, 0 g fat, 14 g total carbohydrate, 0 g protein, 2 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 140 calories, 4.5 g fat, 23 g total

1 lb/454 g fresh or frozen raspberries, strawberries, or blueberries (see Note)

8 oz/227 g all-purpose flour

1 fl oz/30 mL kirschwasser

2 tsp/6 g baking powder

5 fl oz/150 mL honey

2 oz/57 g butter

6 fl oz/180 mL dry or sweet white wine

3 oz/85 g egg whites

carbohydrate, 3 g protein, 65 mg sodium, 10 mg cholesterol

4½ oz/128 g sugar

1 tsp/5 mL anise extract

1. In a blender, purée the berries, kirschwasser, and 3 fl oz/90 mL each of the honey and wine.

1 tsp/5 mL almond extract 1 oz/28 g chopped almonds

2. Check the consistency and taste of the coulis. The sauce may need to be adjusted depending on the sweetness of the fruit, growing condition, ripeness, and handling and storage during shipping. Add more wine for a smoother texture and more honey for a sweeter taste. Strain the coulis through a fine-mesh sieve to remove the seeds. The coulis may be stored in the refrigerator for 5 to 8 days, or frozen for 2 to 3 months.

½ oz/14 g anise seeds Vegetable oil spray, as needed 1. Combine the flour, sugar, and baking powder in a large bowl. Cut the butter into the dry ingredients to form a mealy mixture. Stir in the egg whites and extracts. Fold in the almonds and anise seeds. 2. Place the mixture in a pastry bag without a tip and pipe logs 9 by 2 in/23 by 5 cm onto a parchment-lined, oil-sprayed sheet pan. Bake in a 350°F/177°C oven until a skewer inserted into the center of the log comes out clean, about 25 minutes.

Frozen berries should be Individually Quick Frozen (IQF) with no sugar added. NOTE

3. Remove the biscotti from the oven and cool for 10 minutes. Cut each log on a bias 1⁄4 in/6 mm thick. Place the biscotti back on the sheet pan and bake in a 350°F/177°C oven until dry, about 15 minutes.

BAKED GOODS AND DESSERTS

421


ALMOND TUILES

CHOCOLATE HIPPENMASSE

BATCH YIELD: 4 lb 8 oz/1.5 g

BATCH YIELD: 5 oz/140 g

SERVINGS: 150

SERVINGS: 10

PORTIONING INFORMATION: ⁄2 oz/14 g

PORTIONING INFORMATION: 1 piece (1⁄2 oz/14 g)

NUTRITION PER SERVING: 35 calories, 1 g fat, 6 g total carbohydrate, 1 g protein, 0 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 45 calories, 1.5 g fat, 8 g total

14 oz/397 g confectioners’ sugar

1½ oz/43 g sugar

1 lb 5 oz/596 g almond paste

1 oz/28 g almond paste

7 oz/199 g bread flour

½ oz/14 g bread flour

12 oz/340 g egg whites

2 tbsp/18 g cocoa powder

3 fl oz/90 mL whole milk

¼ tsp/0.50 g ground cinnamon

1

carbohydrate, 1 g protein, 9 mg sodium, 0 mg cholesterol

Pinch salt 1. Combine the sugar, almond paste, and flour in a food processor and process until the mixture has a grainy texture. Slowly add the egg whites and milk to the sugar mixture while the machine is running. Process until smooth. Transfer the batter to a bowl. Cover and refrigerate the batter for 6 to 8 hours.

1 egg white 2 tsp/10 mL heavy cream 2 tsp/10 mL skim milk 1. Combine the sugar, almond paste, flour, cocoa powder, cinnamon, and salt in a food processor and process until the mixture has a grainy texture. Slowly add the egg white, cream, and milk to the sugar mixture while the machine is running. Process until smooth. Transfer the batter to a bowl. Cover and refrigerate the batter for 6 to 8 hours.

2. Spread a thin layer of batter on the surface of an inverted sheet pan. Bake in a 375°F/191°C oven until the batter loses its glossy appearance and the edges look dry. Remove from the oven and cut into desired shapes (about 1⁄2 oz/14 g each). Store in an airtight container.

2. Spread a thin layer of batter on the surface of an inverted sheet pan. Bake in a 375°F/191°C oven until the batter loses its glossy appearance and the edges of the batter look dry. Remove from the oven and cut into desired shapes.

To make a shell for glacé and sauces, place a template on an inverted sheet pan and spread the batter thinly, filling the opening of the template. Remove the template and bake as directed above. While the cookie is still hot, lift it from the sheet pan and shape by draping over a rolling pin, inverted cup, or similar object. NOTE

To make a shell for glacé and sauces, place a template on an inverted sheet pan and spread the batter thinly, filling the opening of the template. Remove the template and bake as directed above. While the cookie is still hot, lift from the sheet pan and shape by draping over a rolling pin, inverted cup, or similar object. NOTE

TECHNIQUES OF HEALTHY COOKING

422


FUDGE BROWNIES

CHOCOLATE FUDGE COOKIES

BATCH YIELD: 1 lb 8 oz/680 g SERVINGS: 12

BATCH YIELD: 1 lb 9 oz/710 g

PORTIONING INFORMATION: 1 piece (2 oz/57 g)

SERVINGS: 25

NUTRITION PER SERVING: 330 calories, 11 g fat, 58 g total

PORTIONING INFORMATION: 2 cookies

carbohydrate, 5 g protein, 75 mg sodium, 45 mg cholesterol

NUTRITION PER SERVING: 79 calories, 1 g fat, 16 g total carbohydrate, 1 g protein, 52 mg sodium, 0 mg cholesterol

8 oz/227 g bread flour 3 oz/85 g cocoa powder

8 oz/227 g dried prunes

½ tsp/1.50 g baking powder

5½ oz/156 g chestnut purée

½ tsp/1.50 g salt

1 fl oz/30 mL water

5 oz/142 g butter

1 fl oz/30 mL rum

1 lb 1 oz/483 g sugar

1½ oz/43 g sugar

1 egg

1 oz/28 g cocoa powder

2 egg whites

3 oz/85 g dark chocolate

1 tsp/5 mL vanilla extract

4 oz/113 g all-purpose flour

Vegetable oil spray, as needed

2 tsp/6 g baking powder Vegetable oil spray, as needed

1. Sift together the flour, cocoa powder, baking powder, and salt.

1. Purée the prunes with a little water, if necessary, until smooth. Combine the prune and chestnut purées and strain through a medium-hole sieve.

2. Melt the butter in a small saucepan over medium heat. Remove the pan from the heat and stir in the sugar. Add the egg, egg whites, and vanilla to the butter and sugar. Beat the mixture for 1 minute. Stir the dry ingredients into the egg mixture.

2. Combine the water, rum, sugar, and cocoa powder in a small sauce pot over medium heat to dissolve the sugar.

3. Pour the batter into an oil-sprayed 10-in/25-cm cake pan and bake in a 350°F/177°C preheated oven until set but still moist, about 25 minutes. Remove from the oven and cool completely before unmolding and cutting.

3. Place the chocolate in a small metal bowl and melt it over a double boiler. 4. Combine the purées, cocoa mixture, and melted chocolate in a large bowl and mix until smooth. Mix in the flour and baking powder. 5. Drop 1⁄2-oz/14-g portions onto a lightly oilsprayed sheet pan and bake in a 350°F/177°C oven until set on the edge but still slightly soft in the center, about 10 minutes. Cool on baking sheet for 10 minutes, then transfer to racks to finish cooling.

BAKED GOODS AND DESSERTS

423


OATMEAL-PEAR COOKIES

CHOCOLATE CRÊPES

BATCH YIELD: 1 lb 14 oz/852 g

BATCH YIELD: Twenty 5-in/13-cm crêpes

SERVINGS: 10

SERVINGS: 20

PORTIONING INFORMATION: Three 1-oz/28-g cookies

PORTIONING INFORMATION: 1 crêpe (1 oz/28 g)

NUTRITION PER SERVING: 240 calories, 2.5 g fat, 52 g total

carbohydrate, 4 g protein, 25 mg sodium, 5 mg cholesterol

NUTRITION PER SERVING: 45 calories, 1.5 g fat, 6 g total carbohydrate, 2 g protein, 135 mg sodium, 35 mg cholesterol

5 oz/142 g light brown sugar

3 eggs

4 fl oz/113 mL honey

10½ fl oz/315 mL whole milk

½ oz/14 g butter, soft

1 fl oz/30 mL melted butter

1 oz/28 g egg whites

3 oz/85 g all-purpose flour

½ fl oz/15 mL evaporated skim milk

1 oz/28 g cocoa powder

1 tsp/5 mL vanilla extract

1 oz/28 g sugar

5 oz/142 g quick-cooking oats

2 tsp/6.50 g salt

4 oz/113 g all-purpose flour

Vegetable oil spray, as needed

4 fl oz/120 mL pear purée 3½ oz/99 g diced dried pears

1. Blend together all of the ingredients in a food processor for 1 minute. Scrape down the sides and process for an additional 30 seconds. Allow the batter to rest for 15 minutes.

Vegetable oil spray, as needed 1. Cream together the sugar, honey, and butter in a large bowl.

2. Heat a 5-in/13-cm nonstick pan lightly sprayed with oil. Ladle 1 fl oz/30 mL of the batter into the pan and cook on the first side until the edges start to look dry. Turn the crêpe once and cook briefly on the second side.

2. In a separate bowl, lightly beat together the egg whites, milk, and vanilla and add to the creamed mixture. Fold in the oats and flour. Stir in the pear purée and dried pears. 3. Drop by 1-oz/28-g portions onto a lightly oilsprayed sheet pan and bake in a 350°F/177°C oven until browned on the edges, about 10 minutes. 4. Transfer to a cooling rack and allow to cool completely.

TECHNIQUES OF HEALTHY COOKING

424


STRUDEL DOUGH

APPLE STRUDEL

BATCH YIELD: 1 lb 4 oz/567 g

BATCH YIELD: 2 strudels

SERVINGS: 20

SERVINGS: 12

PORTIONING INFORMATION: 1 oz/28 g

PORTIONING INFORMATION: 1 slice (5 oz/140 g)

NUTRITION PER SERVING: 70 calories, 1 g fat, 13 g total carbohydrate, 2 g protein, 30 mg sodium, 10 mg cholesterol

NUTRITION PER SERVING: 260 calories, 8 g fat, 46 g total carbohydrate, 4 g protein, 55 mg sodium, 35 mg cholesterol

12 oz/341 g all-purpose flour

1½ oz/43 g butter

1 tbsp/15 mL vegetable oil

3 lb 12 oz/1.70 kg sliced peeled Granny Smith apples

½ tsp/1.50 g salt

3 oz/85 g golden raisins, plumped in warm water

1 egg yolk

½ oz/14 g light brown sugar

8 fl oz/240 mL water, cold

1 tsp/2 g ground cinnamon ¼ tsp/0.50 g freshly grated nutmeg

1. In the bowl of an electric mixer fitted with the dough hook, combine all of the ingredients. Mix at medium speed until the dough forms a smooth ball that is slightly tacky to the touch, about 20 minutes. Cover the dough with plastic wrap and allow to rest for 30 minutes.

1 recipe Strudel Dough (at left) 1½ fl oz/45 mL melted butter 1. Heat the butter in a large sauté pan over medium heat. Add the apples, raisins, sugar, cinnamon, and nutmeg and sauté until the apples are tender. Cool completely.

2. Over a floured kitchen cloth, stretch the dough with your hands until very thin. Cut the dough into sheets and fill as desired.

2. Make 2 stacks of strudel dough, 3 sheets each. Overlay the stacks 1 in/2.50 cm. Mound half of the apple filling along one of the long outer sides of the dough. Roll the dough and place the strudel on a parchment-lined sheet pan, seam-side down. Repeat for the second strudel.

3. Freeze the cut sheets of dough by layering between parchment paper and wrapping tightly with plastic wrap. Allow the dough to defrost for 24 hours in the refrigerator.

3. Brush the strudels with the butter and score the dough to indicate portions. The strudels may be refrigerated overnight, frozen for about 1 month, or baked immediately in a 450°F/232°C oven until golden brown. Slice and serve warm.

Serve apple strudel with Caramel Sauce (page 419) and Apple Pie Glacé (page 416). (Nutrition information does not include serving suggestions.) SERVING SUGGESTION

VARIATION

STRAWBERRY AND RHUBARB STRUDEL

Replace the apples with 14 oz/397 g sliced rhubarb and 2 lb 12 oz/1.25 kg sliced strawberries. Omit the raisins and add 1½ oz/45 g toasted chopped pecans. Increase the brown sugar to 3½ oz/99 g.

BAKED GOODS AND DESSERTS

425


SWEET RICOTTA PASTRY

SPONGE CAKE

BATCH YIELD: 1 lb 14 oz/852 g

BATCH YIELD: 1 layer

SERVINGS: 20

SERVINGS: 10

PORTIONING INFORMATION: 1 ⁄2 oz/43 g

PORTIONING INFORMATION: 1 oz/28 g

NUTRITION PER SERVING: 150 calories, 3.5 g fat, 25 g total carbohydrate, 3 g protein, 220 mg sodium, 10 mg cholesterol

NUTRITION PER SERVING: 70 calories, .5 g fat, 12 g total carbohydrate, 2 g protein, 25 mg sodium, 0 mg cholesterol;

1

CHOCOLATE SPONGE CAKE: 60 calories, 1 g fat, 12 g total

carbohydrate, 2 g protein, 25 mg sodium, 0 mg cholesterol

1 lb/454 g all-purpose flour 4½ oz/128 g sugar

Vegetable oil spray, as needed

1¾ oz/50 g baking powder

5¼ oz/149 g cake flour

Pinch salt

2½ oz/71 g arrowroot

8 oz/227 g part-skim ricotta cheese, cold

1 lb 3 oz/540 g egg whites

3 fl oz/90 mL skim milk, cold

9 oz/255 g confectioners’ sugar

2 egg whites, cold

1 tsp/3 g cream of tartar

2 oz/57 g diced butter, cold

1 tbsp/15 mL vanilla extract

1 tbsp/15 mL vanilla extract

1 fl oz/30 mL melted butter

1. Combine the flour, sugar, baking powder, and salt in a food processor. Process briefly to evenly mix the ingredients.

1. Spray a 10-in/25-cm cake pan lightly with vegetable oil, dust with 1 tbsp/9 g of the flour, and line with parchment paper.

2. Add all of the remaining ingredients and pulse just until a dough forms. Gather the dough into a ball and wrap tightly with plastic wrap. Refrigerate the dough until firm, at least 1 hour. Roll out the dough to use in pastries as directed.

2. Combine the remaining cake flour and the arrowroot and sift 3 times. 3. Whip the egg whites until they are thick and foamy but do not hold a peak. Gradually incorporate the sugar and cream of tartar and continue beating to medium peaks. Gently fold the flour mixture into the beaten egg whites. Gently fold in the extract and butter.

SAVORY RICOTTA PASTRY To prepare a dough for savory dishes, omit the sugar and vanilla, and replace the butter with an equal amount of vegetable oil. VARIATION

4. Pour the batter into the prepared cake pan. Bake in a 350°F/177°C oven until the cake begins to pull away from the sides of the pan, about 30 minutes. 5. Cool the cakes and use immediately or wrap well and freeze for up to 3 months. VARIATION

CHOCOLATE SPONGE CAKE Replace 1¼ oz/

35 g of the flour with cocoa powder.

TECHNIQUES OF HEALTHY COOKING

426


CHOCOLATE CAKE

CHOCOLATE ANGEL FOOD CAKE

BATCH YIELD: 2 cakes SERVINGS: 16

BATCH YIELD: 1 cake

PORTIONING INFORMATION: 2 oz/57 g

SERVINGS: 12

NUTRITION PER SERVING: 298 calories, 11 g fat, 49 g total

PORTIONING INFORMATION: 2 oz/57 g

carbohydrate, 4 g protein, 163 mg sodium, 50 mg cholesterol

NUTRITION PER SERVING: (cake only) 160 calories, 2.5 g fat, 29 g

total carbohydrate, 5 g protein, 70 mg sodium, 5 mg cholesterol

9 oz/255 g all-purpose flour 1 oz/28 g cocoa powder

5 oz/142 g cake flour

½ tsp/1.50 g baking soda

1½ oz/43 g cocoa powder

½ tsp/1.50 g baking powder

1 tsp/3 g baking powder

½ tsp/1.50 g salt

14 oz/397 g egg whites

2 eggs

7 oz/199 g confectioners’ sugar

4 egg whites

1 tsp/3 g cream of tartar

½ tsp/2.50 g instant coffee

2 tsp/10 mL vanilla extract

2 tsp/10 mL vanilla extract

1 fl oz/30 mL melted butter

6 fl oz/180 mL buttermilk 1 lb 4 oz/567 g sugar

1. Combine cake flour, cocoa powder, and baking powder in a large bowl and sift twice.

6 oz/170 g butter, soft

2. Whip the egg whites in a large bowl until they are thick and foamy but do not hold a peak. Gradually incorporate the sugar and cream of tartar and continue beating to medium peaks. Gently fold the flour mixture into the beaten egg whites. Gently fold in the vanilla and butter.

Vegetable oil spray, as needed 1. Sift together the flour, cocoa powder, baking soda, baking powder, and salt in a large bowl. 2. In a separate bowl, whisk together the eggs and egg whites.

3. Pour the batter into the prepared cake pan. Bake in a 325°F/163°C oven until the cake begins to pull away from the sides of the pan, about 30 minutes. Cool completely before removing from the pan.

3. In another bowl, combine the instant coffee, vanilla, and buttermilk. 4. In the bowl of an electric mixer fitted with the paddle, cream together the sugar and butter. Slowly add the egg mixture until incorporated. Alternate adding the dry ingredients and buttermilk mixture to the butter mixture. The batter should be smooth. 5. Pour the batter into 2 oil-sprayed 8-in/20-cm tube pans and bake in a 350°F/177°C preheated oven until a toothpick inserted in the center of a cake comes out clean, about 40 minutes. 6. Allow the cakes to cool and use immediately or freeze for up to 1 month.

BAKED GOODS AND DESSERTS

427


RICE PUDDING

CHOCOLATE CUSTARD

BATCH YIELD: 40 fl oz/1.20 L

BATCH YIELD: 2 lb 12 oz/1.25 kg

SERVINGS: 20

SERVINGS: 12

PORTIONING INFORMATION: 3 ⁄2 fl oz/105 mL

PORTIONING INFORMATION: 31⁄2 oz/99 g

NUTRITION PER SERVING: 160 calories, 1.5 g fat, 34 g total

carbohydrate, 3 g protein, 35 mg sodium, 5 mg cholesterol

NUTRITION PER SERVING: 100 calories, 4 g fat, 13 g total carbohydrate, 5 g protein, 55 mg sodium, 40 mg cholesterol

12½ oz/355 g short-grain brown rice

1 qt/960 mL skim milk

1½ qt/1.44 L water

1 fl oz/30 mL heavy cream

10½ oz/298 g golden raisins

1½ oz/43 g sugar

¼ tsp/0.50 g freshly grated nutmeg

1 vanilla bean, split and scraped

¼ tsp/0.50 g ground cinnamon

2 eggs

¼ tsp/0.50 g salt

2 egg whites

5½ oz/156 g sugar

3 oz/85 g semisweet chocolate

1 tbsp/15 mL lemon juice

¾ oz/21 g cocoa powder

10½ oz/298 g puréed ricotta cheese

Vegetable oil spray, as needed

1

1 tbsp/15 mL vanilla extract 1. Combine the milk, cream, half of the sugar, and the vanilla bean in a medium sauce pot. Bring the mixture to a boil over high heat.

1. Combine the rice, water, raisins, nutmeg, cinnamon, salt, sugar, and lemon juice in a medium saucepan. Cover and simmer over medium heat until the rice is tender and has absorbed the liquid, about 40 minutes.

2. Whisk together the eggs, egg whites, and remaining sugar.

2. Transfer the rice to a dish 13 by 9 by 2 in/33 by 23 by 5 cm to quickly cool. Fold the ricotta and vanilla into the cool rice. Cover and refrigerate for up to 2 days.

3. Place the chocolate in a large metal bowl and melt over a double boiler. Stir in the cocoa powder. 4. Strain the hot milk mixture through a fine-mesh sieve into the melted chocolate. Temper the chocolate milk into the egg mixture.

Serve with raspberries and Raspberry Coulis (page 421). (Nutrition information does not include serving suggestions.) SERVING SUGGESTION

5. Lightly grease twelve 4-fl oz/120-mL ramekins with oil spray. Fill each ramekin with 31⁄2 fl oz/105 mL of the custard. Bake the custards in a hot water bath in a 350°F/177°C oven until set, about 15 minutes. Chill before serving.

TECHNIQUES OF HEALTHY COOKING

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POLENTA SOUFFLÉ

Use naturally soft, ripe fruits such as bananas, berries, and peaches. Other fruits such as apples and pears should be cooked and puréed. Unsweetened pumpkin purée may also be used. NOTE

SERVINGS: 10 PORTIONING INFORMATION: 4 oz/113 g

CHOCOLATE POLENTA SOUFFLÉ Add 1 oz/28 g cocoa powder to the simmering milk with the polenta. Replace the fruit purée and juice with 1¾ oz/50 g grated baking chocolate. Dust the cooked soufflé with powdered sugar and serve with a sauce made by flavoring the Dairy Base (page 416) with a liqueur or cordial such as Grand Marnier, Kahlúa, or dark or spiced rum. Serve the soufflé with Cappuccino Glacé (page 416). VARIATION

NUTRITION PER SERVING: 130 calories, 4.5 g fat, 23 g total

carbohydrate, 4 g protein, 35 mg sodium, 5 mg cholesterol

2 tsp/10 mL skim milk 1 large piece orange peel 4½ oz/128 g sugar 3 oz/85 g cornmeal 5 fl oz/150 mL fruit purée or juice 1 oz/28 g diced fresh fruit (see Note) ½ oz/14 g melted butter 6 egg whites 1. Bring the milk and orange peel to a boil in a small pot over high heat. Remove from the heat and steep for 30 minutes. Discard the peel and pour the milk into a medium pot. 2. Bring the milk to a simmer over medium heat and add 31⁄2 oz/99 g of the sugar. Slowly add the cornmeal, stirring constantly. Add the fruit purée and diced fruit. 3. Continue to simmer, stirring constantly, until the mixture pulls away from the sides of the pot, about 20 minutes. Transfer the mixture to a pan 13 by 9 by 2 in/33 by 23 by 5 cm; spread thinly and cover with parchment paper to cool to room temperature. 4. Prepare ten 4-fl oz/120-mL soufflé dishes by brushing each with the butter and dusting with 1⁄2 oz/14 g of the sugar. Refrigerate until ready to use. 5. Beat the egg whites to soft peaks. Gradually add the remaining 1⁄2 oz/14 g of the sugar and continue to beat to stiff peaks. Fold the egg whites into the polenta. 6. Fill the soufflé dishes three-quarters full and bake in a water bath in a 400°F/204°C oven until golden brown and well risen, about 25 minutes.

BAKED GOODS AND DESSERTS

429


GRILLED OR BROILED BANANAS

GRILLED BANANAS WITH STRAWBERRY GLACÉ IN A HONEY TUILE

BATCH YIELD: 1 lb 4 oz/567 g SERVINGS: 10

SERVINGS: 10

PORTIONING INFORMATION: 2 oz/57 g

PORTIONING INFORMATION: 2 oz/57 g banana,

2 oz/57 g glacé, 1 honey tuile

NUTRITION PER SERVING: 190 calories, 3.5 g fat, 33 g total

carbohydrate, 7 g protein, 18 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 70 calories, 0 g fat, 18 g total

carbohydrate, 1 g protein, 0 mg sodium, 6 mg cholesterol

5 firm-ripe small bananas (about 4 oz/113 g each) Few drops of lemon juice

5 Grilled or Broiled Bananas (at left)

1½ oz/43 g sugar

1 lb 4 oz/567 g Fresh Berry Glacé (page 416), prepared using strawberries 10 Honey Tuile cups (page 421)

1. Slice the bananas into 1⁄2-in/13-mm slices.

5 oz/142 g fine-dice strawberries

2. Sprinkle the bananas evenly with the lemon juice and sugar. Grill them on a hot grill or broil until marked and heated through, about 1 minute per side.

1. Prepare the bananas just before assembling the dessert plate. 2. Place a 2-oz/57-g quenelle of glacé in each honey tuile cup and top with 2 oz/57 g of the grilled bananas (about 3 slices). Sprinkle with 1⁄2 oz/14 g of the diced strawberries.

TECHNIQUES OF HEALTHY COOKING

430


HONEY TUILES

BAKED FIGS

BATCH YIELD: 15 oz/425 g

SERVINGS: 10

SERVINGS: 30

PORTIONING INFORMATION: 1 fig

PORTIONING INFORMATION: 1/2 oz/14 g

NUTRITION PER SERVING: 150 calories, 5 g fat, 25 g total carbohydrate, 2 g protein, 95 mg sodium, 5 mg cholesterol

NUTRITION PER SERVING: 59 calories, 3 g fat, 8 g total

carbohydrate, 1 g protein, 4 mg sodium, 7 mg cholesterol

10 stemmed fresh figs 4½ oz/128 g all-purpose flour

1¾ oz/51 g almond paste

3½ oz/99 g confectioners’ sugar

10 sheets phyllo dough (11 by 15 in/28 by 38 cm)

3½ oz/99 g butter, soft

1 fl oz/30 mL melted butter

2 oz/57 g honey

1 oz/28 g confectioners’ sugar

2 oz/57 g egg whites 1. Make a crosswise cut into the top third of each fig. 1. Line sheet pans with silicone baking mats. Have assembled shaping implements such as cups, dowels, or rolling pins, depending on the desired shapes.

2. Roll the almond paste into 10 equal balls. Press 1 piece onto the bottom of each fig.

3. Cream together the butter and honey on medium speed with the paddle attachment until smooth, about 5 minutes. Add the egg whites in two batches, blending each batch until fully incorporated on medium speed.

3. Cut each phyllo sheet into quarters and brush with the melted butter. Stack 4 of these quarter pieces, staggering the corners. Place a fig on the center of the stack and wrap the sheets around the fig, pinching the dough together at the top to form a beggar’s purse. Repeat with the other figs.

4. On low speed, mix in the flour mixture. Scrape down the bowl as needed during creaming and mixing to blend evenly.

4. Bake the figs in a 300°F/149°C oven until they are soft and the phyllo is golden brown, about 30 minutes. Dust with the confectioners’ sugar and serve.

2. Sift together the flour and confectioners’ sugar.

5. Transfer the batter to a storage container, cover tightly, and refrigerate until firm enough to spread without running.

Peeled and cored pears or apples may also be baked this way. NOTE

6. Bake at 325°F/163°C until evenly golden brown, about 10 minutes. Remove from the oven and shape while still warm. Reheat as necessary to shape. Or leave the cookies flat and cool pans on racks. Store in an airtight container.

The nutritional information may change depending on the size and shape of the tuile. NOTES

To make a shell for glace and sauces, place a template on an inverted sheet pan and spread the batter thinly, filling the opening of the template. Remove the template and bake as directed above. While the cookie is still hot, lift it from the sheet pan and shape by draping over a rolling pin, inverted cup, or similar object. CINNAMON TUILES Add 1 tsp/2 g ground cinnamon to the batter to make cinnamon tuiles. VARIATION

BAKED GOODS AND DESSERTS

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APPLE COBBLER

Serve with Apple Pie Glacé (page 416) and Cinnamon Tuile (page 431) if desired. (Nutrition information does not include serving suggestions.) SERVING SUGGESTIONS

SERVINGS: 10

BERRY COBBLER Use 1 lb/454 g blueberries, raspberries, or blackberries as the cobbler filling. Sweeten with 1½ oz/43 g honey or sugar, or more to taste. Season to taste with sweet spices such as cinnamon, cardamom, allspice, mace, and nutmeg. VARIATION

PORTIONING INFORMATION: 1 individual cobbler (31⁄4 oz/92 g) NUTRITION PER SERVING: 160 calories, 4 g fat, 30 g total carbohydrate, 2 g protein, 140 mg sodium, 10 mg cholesterol

BATTER

4 oz/113 g all-purpose flour 3½ oz/99 g sugar 1 tbsp/9 g baking powder 1 tbsp/6 g ground cinnamon ¼ tsp/0.50 g salt 8 fl oz/240 mL skim milk 1½ tsp/7.50 mL vanilla extract APPLE COBBLER FILLING

1 lb 8 oz/680 g peeled, diced Jonagold apples 3 fl oz/90 mL cider 1½ oz/43 g butter 1. In a large bowl, combine all of the ingredients for the batter and mix until smooth. 2. Bake 101⁄2 oz/298 g of the apples in a 350°F/177°C oven until tender and cooked but not mushy. 3. In a small saucepan, make applesauce by simmering 8 oz/227 g of the apples with the cider. Stir in the baked apples. 4. Lightly grease ten 4-fl oz/120-mL ramekins with the butter. 5. Fill each ramekin with 2 oz/57 g of filling and top with 11⁄4 oz/35 g of the batter. Bake the cobblers in a 350°F/177°C oven until the batter is browned and the filling is very hot, about 20 minutes. Allow to cool on cooling racks.

TECHNIQUES OF HEALTHY COOKING

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WHITE CHOCOLATE CHEESECAKE

HONEY-VANILLA CHEESECAKE

BATCH YIELD: 1 cake (10 in/25 cm)

BATCH YIELD: 1 cake (10 in/25 cm)

SERVINGS: 24

SERVINGS: 12

PORTIONING INFORMATION: 4 oz/113 g

PORTIONING INFORMATION: 4 oz/113 g

NUTRITION PER SERVING: 320 calories, 25 g fat, 17 g total carbohydrate, 6 g protein, 170 mg sodium, 80 mg cholesterol

NUTRITION PER SERVING: 200 calories, 6 g fat, 29 g total carbohydrate, 9 g protein, 230 mg sodium, 40 mg cholesterol

1 lb 4 oz/567 g white chocolate

2 oz/57 g chopped walnuts

2 lb 8 oz/1.13 kg cream cheese

4 oz/113 g graham cracker crumbs

2 oz/57 g sugar

3½ fl oz/105 mL orange juice

2 eggs

14 oz/397 g low-fat cottage cheese

2 tsp/10 mL vanilla extract

7 oz/199 g part-skim ricotta cheese

Vegetable oil spray, as needed

1½ fl oz/45 mL nonfat yogurt, drained (page 169) 8 oz/227 g honey

1. Place the chocolate in a metal bowl and melt over a double boiler.

2 eggs 1 egg white

2. Place the cream cheese in a mixer fitted with the paddle attachment and mix until soft. Add the sugar to the cream cheese and mix well. While the mixer is on low speed, pour the melted chocolate, eggs, and vanilla into the cream cheese. Mix until smooth.

1 oz/28 g cornstarch 2 large vanilla beans, split and scraped 1. Put the walnuts in a food processor. Add the graham cracker crumbs, and while the machine is still running, slowly add the orange juice until the mixture begins to adhere.

3. Spray two 10-in/25-cm springform cake pans lightly with vegetable oil and place on a parchmentlined sheet pan. Divide the cheese mixture between the pans and bake in a 325°F/163°C oven until set, about 30 minutes. Allow the cheesecakes to cool completely before slicing.

2. Press the crumb crust evenly over the bottom of a 10-in/25-cm springform pan. Prebake the crust in a 300°F/149°C oven until the crust has dried and resembles a cookie, about 15 minutes. 3. Purée the cottage and ricotta cheeses in a food processor. Add the drained yogurt and remaining ingredients. Continue to process until smooth. 4. Pour the cheese mixture over the prebaked crust and bake in a 300°F/149°C oven for 15 minutes. Place a bowl of water in the oven below the cheesecake and lower the oven temperature to 200°F/93°C. Bake until set, 11⁄2 hours more. Allow the cheesecake to cool completely before slicing. CHOCOLATE CHEESECAKE Replace the walnuts with hazelnuts and add 2½ oz/71 g cocoa powder in step 3. VARIATION

BAKED GOODS AND DESSERTS

433


BERRY NAPOLEON

SUMMER MELONS WITH WARM CARAMEL SAUCE

SERVINGS: 10 PORTIONING INFORMATION: 3 oz/85 g, 1 oz/28 g ricotta, 2 tuile

SERVINGS: 10

NUTRITION PER SERVING: 198 calories, 5 g fat, 34 g total

PORTIONING INFORMATION: 4 oz/113 g banana, 1 fl oz/30 mL sauce

carbohydrate, 5 g protein, 44 mg sodium, 15 mg cholesterol

NUTRITION PER SERVING: 150 calories, 5 g fat, 26 g total carbohydrate, 1 g protein, 20 mg sodium, 10 mg cholesterol

10 oz/284 g part-skim ricotta cheese 1½ oz/43 g honey

10 fl oz/300 mL Caramel Sauce (page 419; see Notes)

20 pieces Honey Tuile (page 431)

Forty 1-in/2.50-cm watermelon balls (10 oz/284 g)

1 oz/28 g confectioners’ sugar

Forty 1-in/2.50-cm honeydew balls (10 oz/284 g)

10 fl oz/300 mL Fresh Berry Coulis (page 421)

Forty 1-in/2.50-cm cantaloupe balls (10 oz/284 g)

1 lb 12 oz/738 g blackberries and/or raspberries

Forty 1-in/2.50-cm poached pear balls (10 oz/284 g) (see Notes)

1. Whisk together the ricotta and honey in a medium bowl until smooth.

1. Gently warm the caramel sauce in a small saucepan over low heat.

2. Dust the honey tuile with the sugar.

2. Serve 4 pieces of each type of fruit in a dish or on a plate. Pour 1 fl oz/30 mL sauce over the fruit.

3

3. To serve, coat a large plate with ⁄4 fl oz/20 mL coulis. Make a small circle of 1 tbsp/15 mL ricotta mixture in the center of the plate. Place 11⁄2 oz/43 g berries on the ricotta mixture and top with 1 honey tuile. Pipe another 1 tbsp/15 mL of the ricotta mixture on the tuile, followed by 11⁄2 oz/43 g berries, and top with another tuile.

Use Poire William as the liqueur in the Caramel Sauce recipe. NOTES

Use the poached pears from the Poached Pears recipe, cut into balls using a Parisian scoop, rather than halving or leaving whole (page 441).

TECHNIQUES OF HEALTHY COOKING

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GLAZED PINEAPPLE MADAGASCAR

TARTE TATIN, ST. ANDREW’S STYLE

SERVINGS: 10

SERVINGS: 12 3

PORTIONING INFORMATION: 1 ⁄4 oz/50 g

PORTIONING INFORMATION: 5 oz/142 g

NUTRITION PER SERVING: 110 calories, 0 g fat, 20 g total

NUTRITION PER SERVING: 175 calories, 3 g fat, 37 g total

carbohydrate, 1 g protein, 15 mg sodium, 0 mg cholesterol

carbohydrate, 3 g protein, 61 mg sodium, 8 mg cholesterol

1 lb 2 oz/510 g peeled, cored pineapple

4 oz/113 g sugar

2 tsp/4 g green peppercorns, rinsed

½ oz/14 g butter

1½ oz/43 g sugar 18 fl oz/540 mL orange juice

3 lb/1.36 kg peeled, sliced Granny Smith apples (see Note)

1½ oz/43 g honey

12 oz/340 g Sweet Ricotta Pastry (page 426)

3½ fl oz/105 mL light rum

1. Caramelize the sugar in a sauté pan over medium heat until light golden.

1. Slice the pineapple into 11⁄4-oz/35-g pieces.

2. Add the butter and apples and sauté until the apples are tender and coated with the caramelized sugar. There should not be excess moisture in the bottom of the pan. Remove from the heat. Arrange the apple slices in a concentric circle in the pan.

2. Mash the peppercorns using the back of a wooden spoon. Rub the peppercorns on the pineapple slices and sprinkle with the sugar. 3. Combine the orange juice, honey, and rum.

3. Roll the pastry into a 12-in/30-cm circle. Transfer the dough to the pan, covering the apples. Score the dough with a knife.

4. Heat a large sauté pan over high heat. Add the pineapple slices to the pan and allow the sugar on both sides of the slices to caramelize. Remove the browned slices from the pan and add the juice mixture to the pan. Reduce the liquid to a maple syrup consistency.

4. Cook the tarte over direct heat until a caramel aroma rises from the pan. Finish cooking the tart in a 350°F/177°C oven until the crust is golden brown, about 20 minutes. Loosen the crust from the pan, invert the tarte onto a platter, and allow to cool slightly.

3

5. To serve, drizzle 1 tbsp/15 mL sauce over 1 ⁄4 oz/50 g pineapple.

5. Cut into 12 equal pieces and serve warm. NOTE

Pears may replace apples in this tarte.

BAKED GOODS AND DESSERTS

435


TECHNIQUES OF HEALTHY COOKING

436


INDIVIDUAL FRUIT GALETTES

LEMON TART SERVINGS: 8 PORTIONING INFORMATION: 1 slice

SERVINGS: 10

NUTRITION PER SERVING: 310 calories, 5 g fat, 62 g total carbohydrate, 6 g protein, 55 mg sodium, 130 mg cholesterol

PORTIONING INFORMATION: 1 galette NUTRITION PER SERVING: 90 calories, 2 g fat, 18 g total carbohydrate, 2 g protein, 150 mg sodium, 5 mg cholesterol

LEMON CURD

10 oz/284 g Sweet Ricotta Pastry (page 426), cold

½ oz/14 g grated lemon zest

14 oz/397 g peeled, sliced peaches

12 fl oz/360 mL lemon juice

4 oz/113 g blueberries

11 oz/312 g sugar

Pinch freshly grated nutmeg

4 eggs, beaten 2 tsp/10 mL vanilla extract

1. Portion the dough into 2-oz/57-g pieces and roll each one into a ball. Retaining a round shape, roll out each piece of dough on a floured surface to 1⁄8 in/3 mm thick.

TART CRUST

4 oz/113 g all-purpose flour ¼ tsp/1 g baking powder 1 egg

2. Arrange about 2 oz/57 g peaches and 1 tbsp/ 10 g blueberries on each round of pastry dough, leaving a 1⁄2-in/1-cm border around the edge of the dough.

2 oz/57 g sugar ¼ tsp/1 mL vanilla extract

3. Working gently, fold the edges of the dough up and slightly over the fruit, overlapping the edges and leaving the fruit still exposed in the center of the pastry. If desired, brush a small amount of water onto the dough once each section is folded over to help the overlapping section adhere to it. Grate a small amount of nutmeg over each galette.

½ tsp/1.50 g grated lemon zest ½ fl oz/15 mL corn oil 1. To make the lemon curd, combine the lemon zest and juice and sugar in a small saucepan and bring to a simmer over medium heat. Temper the hot lemon mixture into the beaten eggs. Transfer the mixture back to the saucepan and cook, stirring constantly, until the mixture starts to simmer very gently. Strain through a fine-mesh sieve and stir in the vanilla. Cool completely.

4. Gently place the galettes onto a parchment–lined sheet pan, spacing them evenly on the pan. 5. Bake the pastries in a 350°F/177°C oven until the edges are golden brown, about 25 minutes. Allow them to cool before serving.

2. To make the tart crust, whisk together the flour and baking powder in small bowl. In a separate bowl, beat together the egg, sugar, vanilla, and lemon zest. Whisk the oil into the egg mixture. Add the flour mixture and mix just until combined. The mixture should resemble a thick batter rather than a dough. Cover the batter and refrigerate for at least 20 minutes.

6. The galettes can be stored in an airtight container at room temperature for up to 2 days.

Other seasonal fruits may be substituted for the blueberries and peaches to make a variety of fruit galettes. NOTE

3. Press the batter over the sides and bottom of a 9-in/23-cm tart pan. Prick the bottom with a fork, line with foil, and weight with dried beans or pie weights. 4. Bake in a 425°F/218°C oven until golden brown, about 12 minutes. Cool completely before filling with the lemon curd. Cut into 8 equal pieces. Serve.

BAKED GOODS AND DESSERTS

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CARROT CAKE WITH CREAM CHEESE ICING

5. Lay parchment paper in a 10-in/25-cm cake pan. Grease the pan with oil spray and dust with the allpurpose flour. Pour the batter into the pan and bake in a 350°F/177°C preheated oven until the cake springs back when lightly pressed, about 40 minutes. Cool the cake in the pan for 10 minutes before unmolding onto a rack to cool completely.

SERVINGS: 14 PORTIONING INFORMATION: 3 oz/85 g NUTRITION PER SERVING: 280 calories, 9 g fat, 43 g total

6. To prepare the frosting, combine the frosting ingredients in a food processor or blender, and mix until smooth. Evenly spread the frosting on the cake after it has completely cooled.

carbohydrate, 7 g protein, 290 mg sodium, 30 mg cholesterol

5½ oz/156 g whole wheat flour 1 tsp/3 g baking soda 1 tsp/3 g baking powder 1 tsp/2 g ground cinnamon 4 fl oz/120 mL vegetable oil 8 oz/227 g sugar 2 eggs 5 oz/142 g diced pineapple 1 lb/454 g grated carrots 3 oz/85 g raisins 2 egg whites Vegetable oil spray, as needed 1 oz/28 g all-purpose flour CREAM CHEESE FROSTING

12 oz/340 g nonfat cream cheese, soft 3 oz/85 g confectioners’ sugar, sifted 2 tsp/10 mL vanilla extract 1. Combine the whole wheat flour, baking soda, baking powder, and cinnamon in medium bowl. 2. Beat together the oil, sugar, and whole eggs in a separate bowl until smooth. 3. Add the dry ingredients to the egg mixture and blend well. Stir in the pineapple, carrots, and raisins. 4. Whip the egg whites to a medium peak and fold into the carrot batter.

TECHNIQUES OF HEALTHY COOKING

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BAKED GOODS AND DESSERTS

439


WARM STRAWBERRIES WITH FRANGELICO GLACÉ AND SHORTCAKE

WARM FRUIT COMPOTE BATCH YIELD: 16 fl oz/480 mL SERVINGS: 10 PORTIONING INFORMATION: 11⁄2 fl oz/45 mL

SERVINGS: 10

NUTRITION PER SERVING: 32 calories, 0 g fat, 7 g total carbohydrate, 0 g protein, 1 mg sodium, 0 mg cholesterol

PORTIONING INFORMATION: 1 shortcake, 21⁄2 oz/71 g strawberry

mixture, 1 ⁄2 oz/43 g glacé 1

NUTRITION PER SERVING: 390 calories, 13 g fat, 59 g total

carbohydrate, 9 g protein, 210 mg sodium, 35 mg cholesterol

8 oz/227 g mixed seasonal fruits (see Note) 4 fl oz/120 mL Fresh Berry Coulis (page 421)

SHORTCAKES

4 fl oz/120 mL peach or apricot nectar

13½ oz/383 g all-purpose flour

¾ oz/21 g orange zest

2½ oz/71 g sugar ¾ oz/21 g baking powder

Heat all of the ingredients together in a small saucepan over medium-low heat just until warmed; do not boil.

4½ oz/128 g butter, cold 8 fl oz/240 mL skim milk

Use a variety of fresh fruits such as cherries, berries, pears, nectarines, apricots, bananas, mangoes, papayas, or pineapples. Select very ripe seasonal fruits that will naturally sweeten the sauce. If the sauce is too sweet, adjust the taste with a few drops of lemon or lime juice. NOTE

½ tsp/1.50 g grated orange zest Vegetable oil spray, as needed 2 fl oz/60 mL whole milk 5 fl oz/150 mL red port 5 fl oz/150 mL raspberry purée 2 lb 4 oz/1.13 kg strawberries, quartered 1 lb/454 g Liqueur-Flavored Glacé (page 416; see Note) 1. Combine the flour, sugar, and baking powder in a large bowl. Cut the butter into the dry ingredients to form a mealy mixture. Make a well in the butter mixture and add the skim milk and orange zest. Slowly incorporate; do not overmix. 2. Roll out the dough to 1⁄2 in/1 cm thick. Use a 11⁄4-in/4-cm round biscuit cutter to cut the dough into 1-oz/28-g portions. Arrange the biscuits on a sheet pan greased with the oil spray. 3. Brush the tops of the biscuits with the whole milk and bake in a 375°F/191°C oven until golden brown. 4. Heat the port in a small saucepan. Stir in the purée and berries. 5. To serve, slice a warm biscuit in half, fill with 21⁄2 oz/71 g warm strawberry mixture and top with 11⁄2 oz/43 g glacé. NOTE

Use Frangelico liqueur to flavor the dairy base. TECHNIQUES OF HEALTHY COOKING

440


POACHED PEARS

WINTER FRUIT COMPOTE

BATCH YIELD: 2 lb 4 oz/1 kg

BATCH YIELD: 16 fl oz/480 mL

SERVINGS: 10

SERVINGS: 10

PORTIONING INFORMATION: 1 pear

PORTIONING INFORMATION: 11⁄2 fl oz/45 mL

NUTRITION PER SERVING: 124 calories, 0 g fat, 31 g total

carbohydrate, 1 g protein, 2 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 83 calories, 0 g fat, 17 g total carbohydrate, 0 g protein, 10 mg sodium, 0 mg cholesterol

10 pears (2 lb 4 oz/1.13 kg)

4 oz/113 g dried fruits (see Note)

18 fl oz/540 mL water

¼ tsp/1 mL white port

1 lb 2 oz/510 g sugar

16 fl oz/480 mL apple cider

13 fl oz/390 mL pear wine

2 tsp/4 g ground cinnamon

1 vanilla bean, split

1 tsp/2 g freshly grated nutmeg

1. Core the pears, leaving them whole or cutting them in half as desired. Peel if desired.

1. Plump the dried fruits in the wine for 15 minutes. Drain the fruit and reserve the wine.

2. Poach the pears by simmering them in the water, sugar, wine, and vanilla pod and seeds until the pears are tender, about 15 minutes. Allow the pears to cool in the poaching liquid, then drain.

2. Bring the cider to a boil in a small saucepan over high heat. 3. Add the dried fruit and spices to the cider and simmer for 1 minute.

TRIO OF PEARS Layer the flavor of pears by serving a poached pear half with Pear Sorbet (page 417), some oven-dried pear slices, and a Honey Tuile (page 421). VARIATION

Use a variety of dried fruits such as cherries, blueberries, currants, cranberries, apricots, dates, figs, raisins, or prunes. NOTE

BAKED GOODS AND DESSERTS

441


10 A well-stocked larder is one of the chef’s most important tools in developing healthier and more exciting menu

CHEF’S

PANTRY offerings. Spice blends, marinades, rubs, and coatings can be mixed and matched with a variety of foods, from vegetables to fish to poultry.


SKORDALIA (GREEK GARLICKY POTATO SPREAD)

Condiments, relishes, dips, and sauces are additional ways to improve most dishes. Many of these dishes are made from vegetables, nuts, and fresh fruits. Infusing extra-virgin olive oil produces a simple “sauce” that can be drizzled on steamed vegetables or served as a dip.

BATCH YIELD: 1 lb 4 oz/567 g SERVINGS: 20 PORTIONING INFORMATION: 1 oz/28 g

MOUTABEL (ROASTED EGGPLANT SPREAD)

NUTRITION PER SERVING: 46 calories, 2 g fat, 6 g total carbohydrate, 1 g protein, 2 mg sodium, 0 mg cholesterol

1 lb/454 g peeled, quartered russet potatoes

BATCH YIELD: 1 lb/450 g SERVINGS: 8

¾ oz/21 g garlic, mashed to a paste

PORTIONING INFORMATION: 2 oz/57 g

2 fl oz/60 mL lemon juice

NUTRITION PER SERVING: 43 calories, 3 g fat, 4 g total carbohydrate, 1 g protein, 221 mg sodium, 0 mg cholesterol

1½ fl oz/45 mL extra-virgin olive oil ½ tsp/1 g crushed black peppercorns 1. Simmer the potatoes in boiling water until tender. Drain and place the potatoes on a sheet pan in a warm oven to steam-dry, about 5 minutes. Purée the hot potatoes using a ricer or food mill.

1 lb/454 g roasted eggplant flesh ½ fl oz/15 mL extra-virgin olive oil ½ fl oz/15 mL lemon juice ¾ oz/21 g tahini

2. Beat the garlic, lemon juice, oil, and peppercorns into the potatoes until completely incorporated. Serve at room temperature or refrigerate for later use.

2¾ tsp/8 g minced garlic ½ tsp/1.50 g salt 1. Combine all of the ingredients in a food processor and purée. 2. Adjust the flavor with more lemon juice, if necessary. Serve at room temperature or refrigerate for later use.

Moutabel may be served as a spread, dip, sauce, or sandwich filling. NOTE

HUMMUS (CHICKPEA SPREAD): Replace the eggplant with 1 lb/454 g cooked, drained chickpeas. VARIATION

TECHNIQUES OF HEALTHY COOKING

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WHITE BEAN PURÉE

5. Garnish each portion with parsley and a drizzle of oil. Serve at room temperature or refrigerate for later use.

BATCH YIELD: 1 lb 4 oz/567 g

To reduce the length of soaking time, bring the beans and water to a boil, remove from the heat, and allow to soak for 1 hour. Continue with the recipe. NOTE

SERVINGS: 20 PORTIONING INFORMATION: 1 oz/28 g NUTRITION PER SERVING: 121 calories, 7 g fat, 11 g total carbohydrate, 5 g protein, 82 mg sodium, 3 mg cholesterol

BABA GHANOUSH

11 oz/312 g dried Great Northern beans SACHET

BATCH YIELD: 1 lb 4 oz/567 g

3 oz/85 g roughly chopped onion

SERVINGS: 20

1 oz/28 g roughly chopped carrot

PORTIONING INFORMATION: 1 oz/28 g

1 oz/28 g roughly chopped celery

NUTRITION PER SERVING: 43 calories, 2 g fat, 5 g total carbohydrate, 2 g protein, 99 mg sodium, 0 mg cholesterol

2 oz/57 g bacon ½ tsp/1 g black peppercorns 5 garlic cloves, crushed

3 lb/1.36 kg eggplant

1 rosemary sprig

3 oz/85 g tahini

1 thyme sprig

3 garlic cloves, crushed

1 bay leaf

2 tbsp/30 mL lemon juice 1 tsp/3 g salt

¼ tsp/1 mL hot sauce

½ tsp/1 g ground black pepper

1 tsp/3 g salt ¼ tsp/0.50 g ground white pepper

1. Roast the eggplant in a 350°F/177°C oven until the skin has charred and the interior is fully cooked, 30 to 45 minutes.

1 tbsp/9 g chopped garlic 1 tbsp/15 mL lemon juice 1 tbsp/3 g chopped parsley

2. Peel the eggplant and discard the charred skin. Drain any excess juices.

4 fl oz/120 mL extra-virgin olive oil

3. Mash the eggplant pulp to a smooth consistency. 1. Soak the beans for 8 to 12 hours in enough cold water to cover by 3 in/7.50 cm (see Note). Drain and place the beans and sachet in a large soup pot. Cover with a generous amount of water and bring to a boil over high heat. Lower the heat and gently simmer until the beans are very soft.

4. In a food processor, mix the tahini, garlic, lemon juice, salt, pepper, and a little cold water until it is thoroughly blended. 5. Add the eggplant and pulse to combine. Do not overmix. Thin the mixture with a little water if necessary. Serve at room temperature or refrigerate for later use.

2. Discard the sachet and drain the beans, reserving the cooking liquid. 3. Purée the beans, using the reserved cooking liquid to adjust the consistency. 4. Season with the hot sauce, salt, pepper, garlic, and lemon juice.

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BOILED PEANUT AND ROASTED RED PEPPER HUMMUS

To prepare the boiled peanuts, place 11 oz/312 g raw shelled peanuts into a stockpot with 1²⁄³ oz/47 g salt and 2 qt/1.92 L water. Bring the liquid to a boil and boil until the peanuts are tender, 1 to 2 hours. NOTE

BATCH YIELD: 1 lb 4 oz/567 g

TAPENADE

SERVINGS: 20 PORTIONING INFORMATION: 1 oz/28 g NUTRITION PER SERVING: 126 calories, 10 g fat, 6 g total carbohydrate, 4 g protein, 60 mg sodium, 0 mg cholesterol

BATCH YIELD: 4 oz/113 g SERVINGS: 8 PORTIONING INFORMATION: 1⁄2 oz/14 g NUTRITION PER SERVING: 32 calories, 3 g fat, 1 g total carbohydrate, 1 g protein, 249 mg sodium, 1 mg cholesterol

2 garlic cloves, smashed 4 fl oz/120 mL lemon juice 5¼ oz/150 g boiled peanuts (see Note) 1 lb 3 oz/538 g red peppers, roasted, peeled, cored

1¾ oz/50 g pitted Niçoise olives

1 oz/28 g minced jalapeño

1 oz/28 g anchovy fillets packed in oil, rinsed and dried

1 tsp/2 g ground cumin

½ oz/14 g capers, rinsed

1 tsp/3 g salt

1 tsp/3 g minced garlic

Pinch ground black pepper

1 tsp/5 mL extra-virgin olive oil

1 tbsp/15 mL peanut oil

1 tbsp/15 mL lemon juice

4¼ oz/120 g tahini Using a mortar and pestle, pound together the olives, anchovies, capers, and garlic to form a coarse paste. Add the oil and lemon juice. Serve at room temperature or refrigerate for later use.

GARNISH

1 oz/28 g chopped parsley (optional) 1 oz/28 g minced jalapeño (optional)

Tapenade is extremely high in sodium; use sparingly or use with recipes that are very low in sodium. NOTE

1. In a food processor, process the garlic and lemon juice until chopped very finely.

OLIVADA Reduce the amount of Niçoise olives to 1 oz/28 g and add 1 oz/28 g of green olives and 1¾ oz/50 g of sun-dried tomatoes. Nutrition information for Olivada can be found in the table on page 482. VARIATION

2. Add the peanuts and process until the mixture resembles a thick peanut butter, 4 to 5 minutes. 3. Add the red peppers and jalapeño and process until smooth, adding water as needed to get a smoother texture. 4. Transfer the mixture to a bowl, and season with cumin, salt, and black pepper. 5. Stir in the oil and tahini, and adjust the texture with additional oil if needed. 6. Serve the hummus garnished with parsley and jalapeños, if desired. Serve at room temperature or refrigerate for later use.

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GUACAMOLE WITH TOASTED CUMIN

TOMATO SALSA BATCH YIELD: 1 lb 4 oz/567 g SERVINGS: 10

BATCH YIELD: 1 lb 9 oz/710 g

PORTIONING INFORMATION: 2 oz/57 g

SERVINGS: 10

NUTRITION PER SERVING: 16 calories, 0 g fat, 4 g total carbohydrate, 0 g protein, 235 mg sodium, 0 mg cholesterol

PORTIONING INFORMATION: 21⁄2 oz/71 g NUTRITION PER SERVING: 42 calories, 4 g fat, 3 g total carbohydrate, 1 g protein, 118 mg sodium, 0 mg cholesterol

1 lb/454 g tomato concassé (see Notes) 4 medium avocados, halved, pitted, chopped

3 oz/85 g minced red onion

1 tomato, diced

½ oz/14 g minced jalapeño

1 red onion, small diced

3 tbsp/9 g chopped cilantro

2 oz/57 g chopped cilantro

3 tbsp/45 mL lime juice

1 jalapeño, seeded, finely minced

½ tsp/1 g crushed black peppercorns

2 tsp/6.50 g salt

1 tsp/3 g salt

½ tsp/1 g finely ground black pepper Combine all of the ingredients. Refrigerate for several hours, allowing the flavors to develop. Adjust seasoning if needed.

Pinch cumin, toasted (see Note) 3 tbsp/45 mL lime juice Place the avocados in a large bowl with the tomato, onion, cilantro, jalapeño, salt, pepper, toasted cumin, and lime juice. Stir to combine. Adjust seasoning if necessary.

Although fresh tomatoes are the best choice, goodquality canned plum tomatoes may be substituted. Be sure to check the sodium content if using canned tomatoes. NOTES

The seeds and juice of the tomatoes may be reserved and used as a flavor enhancement in braised dishes, vegetable stock, or vegetarian demi-glace.

For toasted cumin, place 1¾ oz/50 g of cumin seeds in a large skillet over a medium-high heat. Toast while shaking the skillet occasionally, until the cumin becomes a toasty brown color and starts to smoke, 4 to 5 minutes. Place the cumin seeds in a bowl to cool. Once cooled, grind in a spice grinder or coffee mill until powder fine. Store in an airtight container for up to 4 months. NOTE

Add additional jalapeño, hot sauce, or cayenne for a hotter salsa. A small amount of white wine or sherry vinegar may be added to adjust the flavor. Other ingredients such as parsley, chopped celery, jícama, celeriac, and bell peppers may be added. Tomatoes are a rich source of fiber, potassium, vitamin C, and lycopene—a powerful cancer fighter.

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SALSA VERDE

PICO DE GALLO

BATCH YIELD: 1 lb 4 oz/567 g

BATCH YIELD: 1 qt/960 mL

SERVINGS: 10

SERVINGS: 15

PORTIONING INFORMATION: 2 oz/57 g

PORTIONING INFORMATION: 2 fl oz/60 mL

NUTRITION PER SERVING: 17 calories, 0 g fat, 4 g total carbohydrate, 1 g protein, 235 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 10 calories, 0 g fat, 2 g total carbohydrate, 0 g protein, 0 mg sodium, 0 mg cholesterol

14½ oz/411 g roughly chopped tomatillos

15 medium plum tomatoes, cut into small dice

4¾ oz/135 g roughly chopped white onion

½ cup/120 mL roughly chopped cilantro

1¼ oz/35 g minced serranos

4 serranos or jalapeños, seeded and minced

1 tsp/3 g minced garlic

2 limes, juiced

¾ tsp/2.50 g salt

1 medium onion, cut into small dice

2½ oz/71 g cilantro

Salt, as needed

1. Place the tomatillos, onion, serranos, and garlic in a blender. Process until almost smooth.

Combine all of the ingredients in a medium bowl. Adjust seasoning with salt if needed. The salsa is ready to serve now, or it may be refrigerated for 1 to 2 hours. Serve at room temperature.

2. Season with the salt and add the cilantro. Process briefly until smooth, taking care not to heat up or burn the cilantro with the friction from the blade. The salsa is ready to serve now, or it may be refrigerated for later use.

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448


PARSLEY AND TOASTED ALMOND SALSA

MANGO SALSA BATCH YIELD: 1 qt/960 mL SERVINGS: 32

BATCH YIELD: 10 oz/284 g

PORTIONING INFORMATION: 1 fl oz/30 mL

SERVINGS: 10

NUTRITION PER SERVING: 25 calories, 0 g fat, 6 g total carbohydrate, 0 g protein, 0 mg sodium, 0 mg cholesterol

PORTIONING INFORMATION: 1 oz/28 g NUTRITION PER SERVING: 50 calories, 4.5 g fat, 2 g total carbohydrate, 1 g protein, 20 mg sodium, 0 mg cholesterol

4 medium mangoes, diced 1 oz/28 g diced shallots

1 medium papaya, diced

2 tbsp/30 mL red wine vinegar

1 canned chipotle pepper, minced

3 oz/85 g toasted, chopped almonds

2½ fl oz/75 mL orange juice

1¾ oz/50 g chopped parsley

2 fl oz/60 mL lime juice

3 tbsp/9 g chopped basil Combine all of the ingredients and refrigerate until chilled before serving.

3 tbsp/9 g chopped chervil 2 tbsp/30 mL extra-virgin olive oil 1 tbsp/9 g rinsed chopped capers Macerate the shallots in the vinegar for 20 minutes. Combine the shallot mixture with the remaining salsa ingredients.

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GREEN PAPAYA SALSA

PERUVIAN AJÍ AMARILLO PASTE

BATCH YIELD: 1 lb 14 oz/850 g SERVINGS: 30

BATCH YIELD: 24 fl oz/720 mL

PORTIONING INFORMATION: 1 oz/28 g

SERVINGS: 24

NUTRITION PER SERVING: 23 calories, 0 g fat, 6 g total

PORTIONING INFORMATION: 1 fl oz/30 mL

carbohydrate, 0 g protein, 168 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 42 calories, 4 g fat, 3 g total carbohydrate, 1 g protein, 118 mg sodium, 0 mg cholesterol

1 lb 4 oz/567 g diced green papaya 3½ oz/99 g tomato concassé

2 lb/907 g frozen ají amarillos

3½ oz/99 g diced Vidalia onion

2 tbsp/30 mL canola oil

½ oz/14 g minced jalapeño 1¾ fl oz/53 mL orange juice

1. Thaw the ají amarillo in a colander. Split open the chiles lengthwise and remove the stems, seeds, and veins using a spoon.

¾ fl oz/20 mL lime juice 3 tbsp/9 g chopped cilantro

2. Bring a saucepan of water to a boil over high heat and blanch the chiles until yellow foam rises to the top of the water, about 2 minutes.

2 tbsp/6 g chopped mint 1 tsp/3 g salt

3. Remove from the heat and strain. Rinse with cold water and allow to dry.

1. Combine the papaya, tomatoes, onion, jalapeño, and juices in a large skillet and gently warm over medium heat.

4. Transfer the blanched chiles to a blender and purée with the oil until very fine.

2. When the relish is warm, remove from the heat and add the cilantro, mint, and salt.

5. Pass the ingredients through a fine-mesh sieve. Store the paste in a sealed container for up to 2 weeks in the refrigerator.

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ORANGE AND HERB CONSERVE

PEARL ONION AND RAISIN CONFIT

BATCH YIELD: 16 fl oz/480 g

BATCH YIELD: 1 lb/454 g

SERVINGS: 16

SERVINGS: 16

PORTIONING INFORMATION: 1 fl oz/30 mL

PORTIONING INFORMATION: 1 oz/28 g

NUTRITION PER SERVING: 70 calories, 0 g fat, 17 g total carbohydrate, 0 g protein, 0 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 25 calories, 0 g fat, 6 g total carbohydrate, 0 g protein, 20 mg sodium, 0 mg cholesterol

2 oranges, halved

8 fl oz/240 mL Vegetable Stock (page 454)

1 lemon, halved

6 oz/170 g peeled, blanched pearl onions

8 oz/227 g sugar

2½ oz/71 g golden raisins

2 fl oz/60 mL sherry

½ oz/14 g sugar

3½ fl oz/105 mL water

½ tsp/1 g saffron threads

¾ fl oz/23 mL champagne vinegar

Pinch ground allspice

2 tsp/2 g chopped tarragon

Pinch ground cumin

2 tsp/2 g chopped sage Combine all of the confit ingredients in small sauce pot. Simmer over low heat until the onions are translucent and the liquid has reduced to a thick syrup. Serve at room temperature or refrigerate for later use.

¾ tsp/0.75 g chopped thyme ¾ tsp/0.75 g chopped parsley 1. Slice the oranges and lemon thinly and reserve the juices. Combine the sliced citrus, reserved juice, sugar, sherry, and water in a medium sauce pot. 2. Simmer over medium heat until the citrus rinds are very soft, adding more water as needed. Remove from the heat and add the vinegar and herbs. Chill completely.

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BEET CHUTNEY

CUCUMBER RAITA

BATCH YIELD: 1 lb/454 g

BATCH YIELD: 20 fl oz/600 mL

SERVINGS: 16

SERVINGS: 20

PORTIONING INFORMATION: 1 oz/28 g

PORTIONING INFORMATION: 1 fl oz/30 mL

NUTRITION PER SERVING: 20 calories, 0.5 g fat, 3 g total carbohydrate, 0 g protein, 20 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 45 calories, 3 g fat, 11 g total carbohydrate, 0 g protein, 0 mg sodium, 0 mg cholesterol

1 lb 4 oz/567 g beets

16 fl oz/480 mL drained nonfat yogurt

1 fl oz/30 mL red wine vinegar

9 oz/255 g peeled, seeded, diced cucumbers

½ fl oz/15 mL vegetable oil

¼ tsp/1 g salt

1 tbsp/9 g minced ginger

Cumin, as needed

1 tbsp/3 g chopped cilantro

Ground white pepper, as needed

2¾ tsp/8 g diced jalapeño

1 tbsp/9 g minced garlic

2 tsp/10 mL lime juice

2 tsp/6 g minced mint

¼ tsp/0.50 g cayenne Combine the yogurt and cucumbers. Season with the salt, cumin, and pepper. Stir in the garlic and mint.

1. Place a single layer of beets in a roasting pan. Add enough water to cover the bottom of the pan. 2. Cover the pan with foil and roast the beets in a 375°F/191°C oven until tender, about 1 hour. Shake the pan every 20 minutes to prevent the beets from sticking or burning.

RED ONION CONFIT

3. Remove the beets from the oven, peel, and cut into small dice. Combine the beets with the remaining chutney ingredients.

BATCH YIELD: 2 lb/907 g SERVINGS: 16 PORTIONING INFORMATION: 2 oz/57 g NUTRITION PER SERVING: 62 calories, 0 g fat, 15 g total carbohydrate, 1 g protein, 2 mg sodium, 0 mg cholesterol

2 lb/907 g julienned red onions 4 oz/113 g honey 4 fl oz/120 mL red wine vinegar 4 fl oz/120 mL red wine ¼ tsp/0.50 g ground black pepper 1. In a large saucepan, simmer the onions in the honey, vinegar, and wine over low heat until the mixture is the consistency of marmalade, about 30 minutes. Cool completely. Season with the pepper. 2. Adjust the sweet and sour flavor by adding a small amount of vinegar or honey. The confit may be refrigerated for up to 7 days. TECHNIQUES OF HEALTHY COOKING

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TOMATO AND PEANUT CHUTNEY

PRESERVED MANGO CHUTNEY

BATCH YIELD: 2 lb 8 oz/1.14 kg

BATCH YIELD: 3 lb/1.36 kg

SERVINGS: 20

SERVINGS: 48

PORTIONING INFORMATION: 2 oz/57 g

PORTIONING INFORMATION: 1 fl oz/30 mL

NUTRITION PER SERVING: 50 calories, 4 g fat, 5 g total carbohydrate, 2 g protein, 140 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 46 calories, .5 g fat, 11 g total

2½ fl oz/75 mL canola oil

2 lb 8 oz/1.14 kg diced mango

36 curry leaves, roughly torn

7 oz/199 g brown sugar

2 tsp/4 g mustard seeds

6 oz/170 g diced onion

2 tsp/4 g cumin seeds

5 oz/142 g raisins

12 dried red chiles

1 oz/28 g walnuts

½ tsp/1 g turmeric

1 tbsp/9 g minced garlic

12 oz/340 g thinly sliced red onion

1 fl oz/30 mL cider vinegar

5 oz/142 g raw peanuts

1 lemon, zested and juiced

3 lb 8 oz/1.59 kg roughly chopped tomatoes

½ oz/14 g minced ginger

9 oz/255 g tomato paste

½ oz/14 g minced jalapeño

2 tbsp/20 g sugar

½ tsp/1 g ground mace

1½ tsp/5 g salt

¼ tsp/0.50 g ground cloves

carbohydrate, 1 g protein, 3 mg sodium, 0 mg cholesterol

1 tsp/2 g sambar powder 1. Combine all of the ingredients in a large saucepan and simmer over medium heat until reduced and thickened, about 30 minutes.

½ tsp/1 g cayenne 1. Heat the oil with the curry leaves, mustard and cumin seeds, and chiles in a large pot or skillet over medium-high heat until the cumin is browned, about 2 minutes. Add the turmeric and cook until the chiles darken, 1 to 2 minutes longer.

2. Cool the chutney and taste. Adjust seasoning with additional lemon juice, if necessary. The chutney may be used at this point or refrigerated for 7 to 10 days.

2. Add the onions and cook for 5 to 7 minutes, until they have wilted and become opaque. Add the peanuts and cook for 3 minutes. 3. Add all of the remaining ingredients and cook for 10 minutes, stirring occasionally and pressing the tomatoes against the sides of the pot to break them apart. 4. Reduce the heat to medium and cook until the chutney is thick and jammy, an additional 20 to 35 minutes, stirring often. If you are using winter tomatoes, the chutney may cook in less time, as there is less juice to reduce. Taste for seasoning, transfer to a covered plastic container, and refrigerate for up to 1 week.

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CHICKEN STOCK

GLACE DE VOLAILLE: If the stock is reduced to a syrup, it

is called glace de volaille. Typically, 1 gal/3.84 L is reduced down to 8 fl oz/240 mL. Any remaining fat or oil can easily be removed once the sauce has been refrigerated for several hours. Glace de viande can be made by simmering brown veal stock until reduced to a thick syrup.

BATCH YIELD: 1 gal/3.84 L SERVINGS: 42 PORTIONING INFORMATION: 3 fl oz/90 mL NUTRITION PER SERVING: 56 calories, 2 g fat, 4 g total carbohydrate, 4 g protein, 201 mg sodium, 7 mg cholesterol

VEGETABLE STOCK

8 lb/3.63 kg chicken bones, broken into 3-in/8-cm lengths

BATCH YIELD: 1 gal/3.84 L SERVINGS: 42

5 to 6 qt/4.80 to 5.76 L water, cold

PORTIONING INFORMATION: 3 fl oz/90 mL

MIREPOIX

NUTRITION PER SERVING: 23 calories, 0 g fat, 4 g total carbohydrate, 1 g protein, 210 mg sodium, 0 mg cholesterol

8 oz/227 g rough-cut onions 4 oz/113 g rough-cut carrots 4 oz/113 g rough-cut celery

5 lb/2.27 kg nonstarchy vegetables, such as leeks, tomatoes, and mushrooms

1 Sachet d’Épices (page 455)

5 qt/4.80 L water, cold 1 Sachet d’Épices (page 455)

Rinse the bones with cold water. In a large stockpot, combine the bones with the water. Simmer slowly for 5 hours, skimming the surface when necessary. Add the mirepoix and sachet and simmer until flavorful, 1 hour more. Strain, cool, and store. VARIATIONS

1. Place all of the ingredients into an appropriatesize stockpot. 2. Bring to a simmer at 185°F/85°C, skimming as necessary.

GAME HEN STOCK: Replace the chicken

bones with an equal amount of game hen bones. Simmer the stock for 7 hours. Add the mirepoix and sachet and simmer for an additional hour.

3. Simmer until a balanced fresh vegetable flavor is attained, 45 to 60 minutes. 4. Strain and cool to room temperature. Store in the refrigerator.

BROWN CHICKEN STOCK: Rinse the bones and dry well.

Roast the bones in a very hot oven until browned. Simmer as directed above. Brown the mirepoix with 6 oz/170 g tomato paste, add to the stock, and simmer for an additional hour.

ROASTED VEGETABLE STOCK: Combine the vegetables with 2 fl oz/60 mL vegetable oil and roast in a large pan at 400°F/204°C, turning to make sure all sides are evenly browned, 15 to 20 minutes. Combine the roasted vegetables with the water and sachet and simmer for 45 to 60 minutes. VARIATION

DOUBLE CHICKEN STOCK: To make double chicken

stock, simmer 4 lb/1.82 kg skinless chicken legs in each gallon of chicken stock. BEEF STOCK: Replace the chicken bones with an equal

amount of meaty beef bones (such as short ribs). Simmer for 7 hours before adding the mirepoix and sachet. Simmer for an additional hour. BROWN VEAL STOCK: Replace the chicken bones with

an equal amount of veal bones. Roast the bones in a hot oven until browned. Simmer the stock for 7 hours. Brown the mirepoix with 6 oz/170 g tomato paste, add to the stock, and simmer for an additional hour.

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SACHET D’ÉPICES

FISH FUMET

YIELD: 1 sachet (enough to flavor 1 gal/3.84 L liquid)

BATCH YIELD: 1 gal/3.84 L SERVINGS: 42 PORTIONING INFORMATION: 3 fl oz/90 mL

3 or 4 parsley stems

NUTRITION PER SERVING: 58 calories, 1 g fat, 1 g total carbohydrate, 3 g protein, 172 mg sodium, 2 mg cholesterol

1 thyme sprig or 1 tsp/2 g dried thyme 1 bay leaf 1 tsp/2 g cracked black peppercorns

11 lb/4.99 kg fish bones

1 garlic clove (optional)

2 fl oz/60 mL vegetable oil MIREPOIX

Place all of the ingredients on a piece of cheesecloth approximately 4 in/10 cm square. Gather up the edges and tie with butcher’s twine, leaving a long tail of string to tie to the stockpot handle.

8 oz/227 g rough-cut onion 4 oz/113 g rough-cut leek 4 oz/113 g rough-cut celery 10 oz/284 g mushroom trimmings or stems

BOUQUET GARNI

144 fl oz/4.32 L water, cold 1 qt/960 mL dry white wine 1 Sachet d’Épices (at left)

YIELD: 1 bouquet (enough to flavor 1 gal/3.84 L liquid)

1. Trim off the gills, head, and scales from the fish bones.

1 thyme sprig

2. In a large stockpot, heat the oil over medium heat. Add the bones, mirepoix, and mushroom trimmings, and sweat until aromatic. Add the remaining ingredients and simmer slowly for 35 to 40 minutes, skimming the surface when necessary. Strain, cool, and store.

3 or 4 parsley stems 1 bay leaf 2 or 3 leek leaves and/or 1 celery stalk, cut in half lengthwise 1 carrot, cut in half lengthwise (optional) 1 parsnip, cut in half lengthwise (optional) 1. Halve the celery stalk crosswise. Sandwich the herbs and carrots or parsnips between the celery pieces and fold the leek leaves around the herbs and celery. 2. Tie the bundle securely with butcher’s twine, leaving a long tail of string to tie the bouquet to the stockpot handle.

Savory, sage, or other fresh herbs may be used in addition to or in place of the ingredients called for above, depending on the recipe or desired result. VARIATION

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455


DASHI

COURT BOUILLON

BATCH YIELD: 2 qt/1.92 L

BATCH YIELD: 1 gal/3.84 L

SERVINGS: 10

SERVINGS: 42

PORTIONING INFORMATION: 3 fl oz/90 mL

PORTIONING INFORMATION: 3 fl oz/90 mL

NUTRITION PER SERVING: 21 calories, 0 g fat, 0 g total carbohydrate, 0 g protein, 36 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 27 calories, 1 g fat, 1 g total carbohydrate, 1 g protein, 172 mg sodium, 2 mg cholesterol

2 pieces kombu, cut into 3-in/8-cm squares

5 qt/4.80 L cold water

2 qt/1.92 L cold water

8 fl oz/240 mL white wine vinegar

2 to 3 oz/57 to 85 g dried bonito flakes

2 lb/907 g sliced onion 1 lb/454 g sliced carrot

1. Slash the kombu with a knife in a few places and wipe it with a damp cloth to remove sand; do not remove any of the flavorful white powder. (Undesirable flavors and a gooey, gelatinous texture develop if the center of kombu is exposed or boiled.)

1 lb/454 g sliced celery 1 Sachet d’Épices (page 455) 1. Combine all of the ingredients in a large stockpot and simmer at 180° to 185°F/82° to 85°C for 1 hour.

2. Combine the water and kombu in large stainlesssteel stockpot. Bring to just below a boil over medium heat. Before it begins to boil, remove the kombu; reserve if desired (see Note).

2. Strain the court bouillon. It may be used now or rapidly cooled and stored for later use.

3. Add the dried bonito and turn off the heat. Steep for 2 minutes. 4. Skim carefully. Gently strain the dashi and reserve the solids. The dashi may be used now or rapidly cooled and stored for later use.

Kelp emits a strong odor if boiled, so remove the pot from the heat just before the water boils. NOTE

TECHNIQUES OF HEALTHY COOKING

456


FOND DE VEAU LIÉ

WILD MUSHROOM JUS

BATCH YIELD: 88 fl oz/2.64 L

BATCH YIELD: 1 qt/960 mL

SERVINGS: 44

SERVINGS: 16

PORTIONING INFORMATION: 2 fl oz/60 mL

PORTIONING INFORMATION: 2 fl oz/60 mL

NUTRITION PER SERVING: 58 calories, 0 g fat, 1 g total carbohydrate, 14 g protein, 132 mg sodium, 2 mg cholesterol

NUTRITION PER SERVING: 39 calories, 1 g fat, 5 g total carbohydrate, 1 g protein, 103 mg sodium, 0 mg cholesterol

2 fl oz/60 mL vegetable oil

½ fl oz/15 mL extra-virgin olive oil

2 lb/907 g veal trim

6 oz/170 g diced sweet onion 1¾ tsp/6 g minced garlic

MIREPOIX

12 oz/340 g sliced shiitake mushrooms

8 oz/227 g medium-dice onion

12 oz/340 g sliced portobello mushrooms

4 oz/113 g medium-dice carrot

12 oz/340 g sliced cremini mushrooms

4 oz/113 g medium-dice celery

16 fl oz/480 mL Vegetable Stock (page 454)

2 oz/57 g tomato paste

4 fl oz/120 mL tamari

5 qt/4.80 L Brown Veal Stock (page 454)

4 fl oz/120 mL dry white wine

1 Sachet d’Épices (page 455)

½ tsp/1.50 g whole wheat flour, roasted

4 oz/113 g cornstarch

2 tsp/2 g chopped oregano

6 fl oz/180 mL water

1 tsp/3 g salt ½ tsp/1 g ground white pepper

1. Heat the oil in a small rondeau over medium heat. Add the veal trim and mirepoix and sauté, stirring from time to time, until the veal, onion, and carrot have taken on a rich brown color, 25 to 30 minutes.

1. Heat the oil in a medium saucepan over medium heat. Add the onion and garlic and sweat the onion until translucent. Add the mushrooms and sauté until tender. Add the stock, tamari, and wine.

2. Add the tomato paste and continue to cook over medium heat until it turns to a rusty brown and has a sweet aroma.

2. Bring the sauce to a simmer. Stir in the flour to slightly thicken the sauce. Season with the oregano, salt, and pepper.

3. Continue to simmer, skimming as necessary, until a good flavor develops, 2 to 3 hours. Add the sachet during the last hour of cooking time. 4. Return the sauce base to a simmer. Combine the cornstarch and water to form a thick paste. Gradually add the slurry to the sauce base, adding just enough to achieve a good coating consistency (nappé). The amount of slurry needed depends on the batch itself and its intended use. For example, a very rich stock may have significant body prior to thickening with the slurry and will require less. 5. Taste the sauce and season with salt and pepper. Strain the sauce. The sauce is ready to serve now, or it may be cooled rapidly and refrigerated for later use.

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VEGETARIAN DEMI-GLACE

CIDER SAUCE

BATCH YIELD: 1 qt/960 mL

BATCH YIELD: 1 qt/960 mL

SERVINGS: 16

SERVINGS: 16

PORTIONING INFORMATION: 2 fl oz/60 mL

PORTIONING INFORMATION: 2 fl oz/60 mL

NUTRITION PER SERVING: 26 calories, 0 g fat, 5 g total carbohydrate, 0 g protein, 86 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 62 calories, 0 g fat, 13 g total carbohydrate, 2 g protein, 109 mg sodium, 1 mg cholesterol

2 tsp/10 mL olive oil

3 fl oz/90 mL cider vinegar

4 oz/113 g rough-cut carrot

1 qt/960 mL apple cider

4 oz/113 g rough-cut celery

16 fl oz/480 mL Fond de Veau Lié (page 457)

4 oz/113 g rough-cut leek

½ tsp/1.50 g salt

7 oz/198 g rough-cut onion

¼ tsp/0.50 g ground black pepper

2½ oz/71 g tomato paste

1 lb 8 oz/680 g peeled, diced Granny Smith apples

1 tsp/3 g minced shallot 1. Combine the vinegar and cider in a large sauce pot over medium heat and reduce to a heavy syrup consistency.

1 tsp/3 g minced garlic 10 fl oz/300 mL red wine 1 bay leaf

2. Add the fond and simmer until the sauce is hot. Season with the salt and pepper and garnish with the apples.

1 thyme sprig 1½ qt/1.44 L water or Vegetable Stock (page 454; see Notes)

Cider sauce complements roasted, grilled, or sautéed pork or chicken.

1¾ oz/50 g arrowroot

NOTE

BLOOD ORANGE SAUCE: Replace the apple cider with blood orange juice and omit the apples. Garnish with fine julienne of zest from blood oranges, if desired. VARIATION

1. Heat the oil in a stockpot over medium heat. Caramelize the carrots, celery, leeks, and onions. Add the tomato paste, shallot, and garlic and continue cooking until the tomato paste has browned. Deglaze the pan by adding the wine in thirds. Allow the wine to reduce after each addition. Add the bay leaf, thyme, and water or stock. Allow to simmer until reduced by half, skimming the surface when necessary. Strain the sauce, pressing the solids to release all the juices. 2. Combine the arrowroot with enough water to form a paste. Add to the sauce, return to a boil, and stir constantly until the stock has thickened, about 2 minutes. Remove the bay leaf. NOTES

The nutritional analysis is for the recipe made with

water. Although vegetarian demi-glace will not have the same body and deep flavor as fond de veau lié, it is an excellent flavor enhancement in vegetarian dishes.

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ANCHO CHILE SAUCE

CREAMY MUSTARD GRAVY

BATCH YIELD: 16 fl oz/480 mL

BATCH YIELD: 20 fl oz/600 mL

SERVINGS: 10

SERVINGS: 10

PORTIONING INFORMATION: 1 ⁄2 fl oz/45 mL

PORTIONING INFORMATION: 2 fl oz/60 mL

NUTRITION PER SERVING: 95 calories, 5 g fat, 11 g total carbohydrate, 4 g protein, 126 mg sodium, 1 mg cholesterol

NUTRITION PER SERVING: 50 calories, 0.5 g fat, 4 g total carbohydrate, 2 g protein, 140 mg sodium, 0 mg cholesterol

3 oz/85 g ancho chiles

¾ oz/21 g arrowroot

1 fl oz/30 mL olive oil

16 fl oz/480 mL Brown Chicken Stock (page 454)

4 oz/113 g diced onion

3½ fl oz/105 mL evaporated skim milk

1²⁄³ oz/47 g tomato paste 8 oz/227 g diced roasted red peppers

1¾ oz/50 g Dijon mustard

1

¼ tsp/0.50 ground black pepper

½ oz/14 g roasted garlic 1. Combine the arrowroot with enough of the stock to make a thick paste.

½ oz/14 g brown sugar ½ fl oz/15 mL white wine vinegar

2. Bring the remaining stock to a boil over high heat and stir in the arrowroot mixture. Return to a boil and stir constantly until the stock has thickened, about 2 minutes. Remove from the heat and stir in the milk, mustard, and pepper.

4 fl oz/120 mL Chicken Stock (page 454) 1 tsp/2 g ground cumin ½ tsp/1 g dried oregano ¼ tsp/0.50 g ground cinnamon Pinch cayenne 8 fl oz/240 mL Fond de Veau Lié (page 457) 1. Steep the chiles in boiling water until soft. Reserve the chiles and discard the water. Remove the stems and seeds of the chiles and chop the flesh. 2. Heat the oil in a medium saucepan over medium heat. Add the onion and sauté until transparent. Add the tomato paste and cook until rust colored. Add the soaked chopped chiles, peppers, garlic, sugar, vinegar, and stock. Bring the sauce to a simmer. Add the cumin, oregano, cinnamon, and cayenne. Simmer until flavorful and thickened, about 30 minutes. 3. Purée the sauce and combine with the fond. Strain through a large-hole sieve.

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GINGER SAUCE

SHRIMP SAUCE

BATCH YIELD: 20 fl oz/600 mL

BATCH YIELD: 24 fl oz/720 mL

SERVINGS: 10

SERVINGS: 12

PORTIONING INFORMATION: 2 fl oz/60 mL

PORTIONING INFORMATION: 2 fl oz/60 mL

NUTRITION PER SERVING: 63 calories, 4 g fat, 5 g total carbohydrate, 2 g protein, 68 mg sodium, 16 mg cholesterol

NUTRITION PER SERVING: 79 calories, 5 g fat, 5 g total carbohydrate, 2 g protein, 202 mg sodium, 15 mg cholesterol

½ oz/14 g minced shallot

½ fl oz/15 mL olive oil

½ oz/14 g minced ginger

8 oz/227 g shrimp shells

2 fl oz/60 mL lime juice

½ oz/14 g minced garlic

4 fl oz/120 mL dry white wine

¾ oz/21 g diced shallot

16 fl oz/480 mL Fish Velouté (page 462)

2 oz/57 g tomato paste

3½ fl oz/105 mL heavy cream

2 fl oz/60 mL brandy 8 fl oz/240 mL Chicken Stock (page 454)

Simmer the shallots, ginger, lime juice, and wine in a small stainless-steel saucepan over medium heat until the mixture has reduced by half. Add the velouté and cream and simmer until reduced to a sauce consistency.

16 fl oz/480 mL Fish Velouté (page 462) 4 fl oz/120 mL heavy cream 1 tsp/3 g salt ¼ tsp/0.50 g ground white pepper 1. Heat the oil in a medium saucepan over medium heat. Add the shrimp shells and sauté until opaque. Add the garlic and shallots and sweat until the shallots are translucent. Add the tomato paste and sauté until rust colored. Deglaze the pan with the brandy and allow it to reduce until almost dry. Add the stock and simmer until reduced by half. 2. Strain through a fine-mesh sieve and combine with the velouté and cream in a medium saucepan. Simmer gently to heat, and season with the salt and pepper.

TECHNIQUES OF HEALTHY COOKING

460


WILD MUSHROOM AND ROSEMARY SAUCE

ROASTED ONION AND VINEGAR SAUCE

BATCH YIELD: 20 fl oz/600 mL

BATCH YIELD: 20 fl oz/600 mL

SERVINGS: 10

SERVINGS: 10

PORTIONING INFORMATION: 2 fl oz/60 mL

PORTIONING INFORMATION: 2 fl oz/60 mL

NUTRITION PER SERVING: 32 calories, 0 g fat, 3 g total carbohydrate, 4 g protein, 225 mg sodium, 1 mg cholesterol

NUTRITION PER SERVING: 110 calories, 8 g fat, 6 g total carbohydrate, 3 g protein, 87 mg sodium, 1 mg cholesterol

1 garlic clove, minced

2¾ fl oz/83 mL olive oil

2¼ tsp/7 g minced shallot

3½ oz /99 g chopped leek

2 fl oz/60 mL Chicken Stock (page 454)

2 oz/57 g chopped garlic

12 oz/340 g sliced wild mushrooms

7 oz/199 g chopped onion

1 fl oz/30 mL dry sherry

13½ fl oz/405 mL Fond de Veau Lié (page 457)

16 fl oz/480 mL Fond de Veau Lié (page 457)

3¼ fl oz/98 mL cider vinegar

2 tsp/2 g chopped rosemary Heat 1⁄2 fl oz/15 mL of the oil in a medium saucepan over medium heat. Add the leeks, garlic, and onions and toss to coat with the oil. Roast in a 350°F/177°C oven until caramelized, about 25 minutes. Remove the pan from the oven and deglaze with the fond. Add the vinegar and cool completely before whisking in the remaining 21⁄4 fl oz/65 mL of the oil. Reserve at room temperature.

1 tsp/3 g salt ¼ tsp/0.50 g ground black pepper In a medium saucepan, sweat the garlic and shallots in the stock over medium heat until almost dry. Add the mushrooms and sweat until the moisture is released. Continue cooking until the moisture has almost completely evaporated. Deglaze with the sherry. Add the fond and rosemary. Simmer until a sauce texture develops, about 15 minutes. Season with the salt and pepper. Keep hot, or cool and store. SERVING SUGGESTION

This sauce may be served with beef

tenderloin. BASIL-TOMATO JUS: Replace the mushrooms with neatly diced plum tomatoes that have been peeled and seeded. Replace the rosemary with 3 sprigs lightly crushed basil (leaves and stems). Remove and discard basil before serving the jus. Finish the sauce with a fine chiffonade of basil, if desired. VARIATION

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VELOUTÉ-STYLE SAUCE/ WHITE SAUCE

SPARKLING WINE–BUTTER SAUCE

BATCH YIELD: 40 fl oz/1.20 L

BATCH YIELD: 16 fl oz/480 mL

SERVINGS: 20

SERVINGS: 10

PORTIONING INFORMATION: 2 fl oz/60 mL

PORTIONING INFORMATION: 11⁄2 fl oz/45 mL

NUTRITION PER SERVING: 29 calories, 1 g fat, 4 g total carbohydrate, 2 g protein, 84 mg sodium, 2 mg cholesterol

NUTRITION PER SERVING: 78 calories, 2 g fat, 8 g total carbohydrate, 3 g protein, 169 mg sodium, 50 mg cholesterol

BÉCHAMEL-STYLE SAUCE: 34 calories, 0 g fat, 6 g total carbohydrate, 3 g protein, 69 mg sodium, 1 mg cholesterol

2 fl oz/60 mL sparkling wine 4 oz/113 g tomato purée

1½ oz/43 g arrowroot

1 fl oz/30 mL tarragon vinegar

1 qt/960 mL stock (see Variations)

1½ oz/43 g minced shallot

8 fl oz/240 mL evaporated skim milk

6½ fl oz/195 mL Fish Velouté (at left)

½ tsp/1.50 g salt

4 oz/113 g butter, cold

¼ tsp/0.50 g ground white pepper

2 tsp/10 mL Dijon mustard ¼ tsp/1 mL hot sauce

1. Combine the arrowroot with enough stock to form a paste.

1 tsp/3 g salt ¼ tsp/0.50 g ground black pepper

2. Bring the remaining stock to a boil in a medium sauce pot over high heat. Add the arrowroot mixture and the milk to the boiling stock. Stir constantly until the sauce has thickened, about 2 minutes. Season the sauce with the salt and pepper. Keep hot, or cool and store. VARIATIONS

1. Combine the wine, tomato purée, vinegar, and shallots in a saucepan over medium heat and completely reduce until dry. Add the velouté and reduce by about two-thirds, or until the sauce is syrupy. 2. Whisk in the butter a little at a time; do not allow the sauce to boil. Season with the mustard, hot sauce, salt, and pepper. Strain through a fine-mesh sieve. Keep hot, or cool and store.

BÉCHAMEL-STYLE SAUCE: Replace the stock

with an equal amount of skim milk. Simmer gently; do not allow the milk to come to a full boil. CHICKEN VELOUTÉ: Use Chicken Stock (page 454). FISH VELOUTÉ: Use Fish Fumet (page 455). VEGETABLE VELOUTÉ: Use Vegetable Stock (page 454).

TECHNIQUES OF HEALTHY COOKING

462


TOMATO SAUCE

TOMATO COULIS

BATCH YIELD: 20 fl oz/600 mL

BATCH YIELD: 3 qt/2.88 L

SERVINGS: 10

SERVINGS: 48

PORTIONING INFORMATION: 2 fl oz/60 mL

PORTIONING INFORMATION: 2 fl oz/60 mL

NUTRITION PER SERVING: 160 calories, 6 g fat, 24 g total carbohydrate, 5 g protein, 25 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 30 calories, 1 g fat, 5 g total carbohydrate, 1 g protein, 97 mg sodium, 0 mg cholesterol

2 fl oz/60 mL olive oil

1 oz/28 g minced garlic

12 oz/340 g small-dice onion

8 oz/227 g chopped onion

2 tbsp/18 g minced or thinly sliced garlic

1 fl oz/30 mL olive oil

5 qt/4.80 L cored, chopped plum tomatoes with liquid

1 lb/454 g tomato paste

3 oz/85 g basil chiffonade

6 lb/2.73 kg tomato concassé

Salt, as needed

1 Bouquet Garni (page 455)

Ground black pepper, as needed

1 tsp/3 g salt ½ tsp/1 g ground black pepper

1. Heat the oil in a medium nonreactive rondeau or wide shallow pot over medium-low heat. Add the onion and cook, stirring occasionally, until they take on a light golden color, 12 to 15 minutes.

Hot stock, as needed 1. Sweat the garlic and onion in the oil in a small saucepan over medium heat until the onions are translucent. Add the tomato paste and cook until the color deepens, about 3 minutes. Add the tomatoes and bouquet garni and simmer until flavorful, about 2 hours.

2. Add the garlic and continue to sauté, stirring frequently, until the garlic is soft and fragrant, about 1 minute. 3. Add the tomatoes. Bring the sauce to a simmer and cook over low heat, stirring from time to time until a good sauce-like consistency develops, about 45 minutes (exact cooking time depends on the quality of the tomatoes and their natural moisture content).

2. Remove and discard the bouquet garni. Purée the sauce in a blender. Adjust the consistency by either continuing to reduce or adding hot stock. Season with the salt and pepper.

4. Add the basil and simmer for 2 to 3 minutes more. Taste the sauce and season with salt and pepper if necessary.

NOTES

5. The sauce may be puréed through a food mill fitted with a coarse disk, broken up with a whisk to make a rough purée, or left chunky.

Make a “cream” sauce by adding evaporated skim milk.

Adding different herbs and flavoring ingredients makes tomato coulis a very versatile sauce; add diced, steamed vegetables such as fennel, leeks, and celery. If fresh plum tomatoes are not available, omit the salt and substitute a no. 10 can of whole plum tomatoes.

6. The sauce is ready to serve now, or it may be cooled rapidly and refrigerated for later use.

If desired, substitute 9 lb/4.08 kg canned whole plum tomatoes for the fresh tomatoes. With canned tomatoes, it may be necessary to drain off some of the liquid first. NOTE

If desired, the canned whole tomatoes can be puréed in a food mill before preparing the sauce.

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YELLOW TOMATO COULIS

RED PEPPER COULIS

BATCH YIELD: 3 qt/2.88 L

BATCH YIELD: 2 qt/1.92 L

SERVINGS: 48

SERVINGS: 32

PORTIONING INFORMATION: 2 fl oz/60 mL

PORTIONING INFORMATION: 2 fl oz/60 mL

NUTRITION PER SERVING: 70 calories, 1 g fat, 12 g total carbohydrate, 5 g protein, 270 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 53 calories, 2 g fat, 7 g total carbohydrate, 2 g protein, 113 mg sodium, 1 mg cholesterol

½ fl oz/15 mL olive oil

2 fl oz/60 mL olive oil

13 oz/369 g minced onion

6 lb/2.72 kg chopped red pepper (see Note)

2 tsp/10 mL minced garlic

1 jalapeño, minced

3 lb/1.36 kg quartered yellow tomatoes

8 oz/227 g chopped onion

1 tsp/3 g salt

½ oz/14 g minced garlic

1½ tsp/5 g sugar

1½ qt/1.44 L Chicken Stock (page 454)

3 bay leaves

2 fl oz/60 mL balsamic vinegar

¾ tsp/4 mL hot sauce

1 tsp/3 g salt ¼ tsp/0.50 g ground black pepper

1. Heat the oil in a large skillet over medium heat. Add the onions and garlic and sweat until the onions are translucent.

1. Heat the oil in a medium saucepan. Sweat the peppers, jalapeño, onion, and garlic in the oil until the onions are translucent. Add the stock and simmer until almost all of the liquid has reduced, about 12 minutes.

2. Add the remainder of the coulis ingredients and simmer until the mixture is dry, about 30 minutes. Discard the bay leaves and purée the mixture in a blender. Strain through a large-hole sieve.

2. Purée the sauce in a blender and strain through a medium-hole sieve. Adjust the consistency by either continuing to reduce or adding hot stock. Season with the vinegar, salt, and pepper. NOTE

For a more intense flavor, use peeled roasted peppers.

TECHNIQUES OF HEALTHY COOKING

464


WHITE BEAN–ROSEMARY SAUCE

HEIRLOOM BEAN SAUCE BATCH YIELD: 2 qt/1.92 L SERVINGS: 24

BATCH YIELD: 24 fl oz/720 mL

PORTIONING INFORMATION: 3 fl oz/90 mL

SERVINGS: 15

NUTRITION PER SERVING: 195 calories, 3 g fat, 32 g total carbohydrate, 11 g protein, 311 mg sodium, 7 mg cholesterol

PORTIONING INFORMATION: 11⁄2 fl oz/45 mL NUTRITION PER SERVING: 101 calories, 1 g fat, 16 g total carbohydrate, 8 g protein, 316 mg sodium, 1 mg cholesterol

½ oz/14 g butter 2 lb/907 g roasted lamb bones

1 tbsp/9 g minced garlic

2 qt/1.92 L Brown Veal Stock (page 454)

9 oz/255 g diced leek

Cornstarch or arrowroot slurry, as needed

3 oz/85 g diced celery root

8 oz/227 g cooked cannellini beans

5 oz/142 g diced russet potato

1 tsp/3 g salt

1 lb 14 oz/852 g cooked heirloom beans (flageolet, rice, cadet, Christmas, or others alone or in combination)

½ tsp/1 g ground black pepper

40 fl oz/1.20 L Chicken Stock (page 454) 3 fl oz/90 mL Glace de Viande (page 454)

1. Simmer the bones in the stock in a stockpot over medium heat until very flavorful, about 2 hours. Strain through a fine-mesh sieve and lié with a cornstarch slurry if necessary.

1 tsp/3 g salt ½ tsp/1 g coarse-ground black pepper 4 fl oz/120 mL lemon juice

2. Stir in the beans and season with the salt and pepper. Simmer until a sauce texture develops, about 15 minutes.

1. Heat the butter in a large soup pot over medium heat. Add the garlic, leeks, celery root, and potatoes and sweat until the vegetables are tender. 2. Add the beans, stock, and glace de viande. Simmer to combine the flavors and reduce to a thick mixture. Season with the salt, pepper, and lemon juice.

CHEF’S PANTRY

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BLACK BEAN SAUCE

SPICY PEANUT SAUCE

BATCH YIELD: 11⁄2 qt/1.44 L

BATCH YIELD: 1 lb 8 oz/680 g

SERVINGS: 22

SERVINGS: 12

PORTIONING INFORMATION: 2 fl oz/60 mL

PORTIONING INFORMATION: 2 oz/57 g

NUTRITION PER SERVING: 50 calories, 1 g fat, 9 g total carbohydrate, 2 g protein, 149 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 285 calories, 22 g fat, 21 g total carbohydrate, 6 g protein, 446 mg sodium, 0 mg cholesterol

1 lb/454 g dried black beans

½ oz/14 g dried red chiles, stems and seeds removed

1 tbsp/15 mL vegetable oil

1 tsp/2 g dried shrimp

8 oz/227 g diced onion

4 fl oz/120 mL vegetable oil

2¾ tsp/8 g minced garlic

2 shallots, roughly chopped

¾ oz/21 g finely chopped ancho chile

2 garlic cloves, roughly chopped

½ tsp/1 g dried oregano

2 stalks lemongrass, minced

1 tsp/2 g ground cumin

2 tsp/4 g grated galangal

80 fl oz/2.40 L Vegetable Stock (page 454)

12 fl oz/360 mL water

1½ oz/43 g chopped sun-dried tomatoes

8 oz/227 g unsalted roasted peanuts, ground

1 lemon, thickly sliced

5½ oz/156 g sugar

1 tsp/3 g salt

2 tsp/6.50 g salt

2 fl oz/60 mL sherry vinegar 1. Cover the chiles and shrimp with room-temperature water. Soak for 30 minutes, then drain well.

1. Soak the beans for 8 to 12 hours in enough cold water to cover by 3 in/8 cm (see Notes). Drain and reserve.

2. Make a semi-smooth spice paste by puréeing the oil, shallots, garlic, lemongrass, galangal, and drained soaked shrimp and chiles in a blender.

2. In a large pot, heat the oil over medium heat. Add the onions, garlic, and chiles. Sweat until the onions are translucent. Add the oregano and cumin and cook for 1 minute more. Add the stock, soaked beans, tomatoes, lemon, and salt. Gently simmer until the beans are tender, about 2 hours.

3. Heat a large saucepan over medium heat. Add the puréed spice paste and cook on medium heat until the mixture is fragrant and the oil begins to separate out from it, 5 to 10 minutes. 4. Add the water and peanuts and stir well. Bring back to a boil, lower the heat, and simmer for 1 hour, stirring often. Add the sugar and salt. Continue to cook until the sauce no longer tastes “raw,” adding water as needed to compensate for evaporation, up to 2 hours.

3. Remove and discard the lemon slices. Purée half of the beans and add the purée back to the sauce. Adjust the consistency with more stock, if necessary. 4. Season with the vinegar.

Cannellini, navy, Great Northern, and kidney beans are a few substitutions for black beans. The cooking time may need to be adjusted depending on the bean used. NOTES

To reduce the length of soaking time, bring the beans and water to a boil, remove from the heat, and allow to soak for 1 hour. Continue with the recipe. Garnish with chopped cilantro and chopped sun-dried tomatoes, if desired. TECHNIQUES OF HEALTHY COOKING

466


LENTIL RAGOÛT

ROMESCO SAUCE

BATCH YIELD: 3 qt/2.88 L

BATCH YIELD: 8 oz/227 g

SERVINGS: 48

SERVINGS: 8

PORTIONING INFORMATION: 2 fl oz/60 mL

PORTIONING INFORMATION: 1 oz/28 g

NUTRITION PER SERVING: 64 calories, 1 g fat, 10 g total carbohydrate, 3 g protein, 700 mg sodium, 2 mg cholesterol

NUTRITION PER SERVING: 127 calories, 11 g fat, 6 g total carbohydrate, 2 g protein, 27 mg sodium, 0 mg cholesterol

1 oz/28 g diced bacon

24 hazelnuts, toasted

8 oz/227 g diced onion

20 almonds, toasted

8 oz/227 g diced leek

2 garlic cloves, smashed

8 oz/227 g diced carrot

2 slices white bread

8 oz/227 g diced celery

3 medium red peppers, halved, seeded

2¾ tsp/8 g minced garlic

2 tomatoes, halved

3 oz/85 g tomato paste

2 fl oz/60 mL extra-virgin olive oil

1½ qt/1.44 L Chicken Stock (page 454)

2 tbsp/6 g chopped parsley

12 oz/340 g French or green lentils, rinsed, sorted (see Notes)

2 tbsp/15 mL sherry vinegar

1 Sachet d’Épices (page 455; see Notes)

1. Roast the hazelnuts, almonds, garlic, and bread in a 350°F/177°C oven until lightly browned. Set aside to cool.

4 fl oz/120 mL Riesling 2 fl oz/60 mL sherry vinegar

2. Roast the peppers and tomatoes in a 475°F/246°C oven until evenly charred,. Place in a bowl and cover with plastic wrap. When cool enough to handle, remove the skin. Set aside to cool.

1 tsp/3 g salt Pinch ground white pepper 6 fl oz/180 mL Fond de Veau Lié (page 457) or Vegetarian Demi-Glace (page 458)

3. Add the roasted, cooled ingredients to a food processor and blend. Add the oil, parsley, and vinegar and blend.

1. Render the bacon fat in a soup pot over medium heat. Sweat the onions, leeks, carrots, celery, and garlic in the fat until the onions are translucent. Add the tomato paste and sauté until rust colored. Add the stock, lentils, and sachet. Simmer until the lentils are tender, about 45 minutes. Remove and discard the sachet. Add the wine, vinegar, salt, pepper, and fond or demi-glace. 2. The ragoût may be properly cooled and stored for up to 1 week, refrigerated.

French or green lentils are the best variety to use in this ragoût because they maintain their shape, preventing the ragoût from becoming too thick. NOTES

Lemon zest and caraway seeds may be added to the sachet.

CHEF’S PANTRY

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BARBECUE SAUCE

PESTO

BATCH YIELD: 2 qt/1.92 L

BATCH YIELD: 1 qt/960 mL

SERVINGS: 32

SERVINGS: 64

PORTIONING INFORMATION: 2 fl oz/60 mL

PORTIONING INFORMATION: 1⁄2 fl oz/15 mL

NUTRITION PER SERVING: 159 calories, 2 g fat, 35 g total carbohydrate, 2 g protein, 622 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 50 calories, 5 g fat, 1 g total carbohydrate, 2 g protein, 85 mg sodium, 5 mg cholesterol

8 oz/227 g diced onion

12 oz/340 g basil leaves

1 oz/28 g minced garlic

7 oz/198 g grated Parmesan

1 oz/28 g minced jalapeño

5 oz/142 g toasted pine nuts

1 fl oz/30 mL vegetable oil

1 oz/28 g minced garlic

1 lb/454 g tomato paste

6 fl oz/180 mL olive oil

16 fl oz/480 mL brewed coffee

2 tsp/6.50 g salt

12 fl oz/360 mL cider vinegar

2 tsp/4 g ground black pepper

12 fl oz/360 mL apple cider 1. Combine the basil, cheese, pine nuts, and garlic in a food processor fitted with the metal chopping blade. Process to blend.

12 oz/340 g brown sugar 6 fl oz/180 mL Worcestershire sauce 1 oz/28 g chili powder

2. Add the oil with the processor running and blend until smooth. Adjust seasoning with the salt and pepper. Cover and refrigerate until needed.

1½ tsp/5 g salt 1. Sweat the onions, garlic, and jalapeño in the oil in a large saucepan over medium heat until the onions are translucent. Add the tomato paste and sauté until rust colored. Add the remaining ingredients and bring to a boil over high heat. Lower the heat and simmer until thickened and flavorful, about 15 minutes.

Pesto is best when it is prepared just before service. However, it can be stored in the refrigerator for up to 24 hours if necessary. To prevent the pesto from darkening during storage, press a piece of parchment paper or plastic wrap directly on the surface. NOTE

2. When properly cooled, the sauce may be stored, refrigerated, for about 2 weeks.

TECHNIQUES OF HEALTHY COOKING

468


GREMOLATA

DUXELLES

BATCH YIELD: 11⁄2 oz/43 g

BATCH YIELD: 12 oz/340 g

SERVINGS: 10

SERVINGS: 8

PORTIONING INFORMATION: 1 tbsp/4.30 g

PORTIONING INFORMATION: 11⁄2 oz/43 g

NUTRITION PER SERVING: 34 calories, 3 g fat, 1 g total carbohydrate, 1 g protein, 45 mg sodium, 3 mg cholesterol

NUTRITION PER SERVING: 33 calories, 0 g fat, 6 g total carbohydrate, 2 g protein, 16 mg sodium, 0 mg cholesterol

20 anchovy fillets, chopped

1 fl oz/30 mL Chicken Stock (page 454)

2 tbsp/6 g chopped parsley

2 oz/57 g minced shallot

2 tbsp/6 g chopped sage

1 clove minced garlic

4 tsp/4 g chopped rosemary

1 lb/454 g minced mushroom

2¾ tsp/8 g minced garlic

1 fl oz/30 mL Madeira

2¾ tsp/8 g grated lemon zest

2 tsp/10 mL chopped thyme

Combine all of the ingredients until they are evenly blended. This may be prepared up to 8 hours in advance. Refrigerate in a tightly covered container until needed.

1. Heat the stock in a large sauté pan over medium heat. Add the shallot and garlic, and sweat until the shallots are translucent. 2. Add the mushrooms and cook until they begin to release their juices. Continue cooking until the mixture begins to dry out. Add the Madeira and thyme and cook until the juices in the pan have completely reduced.

Duxelles may be used as a filling for pasta or a stuffing for meats, poultry, and vegetables. NOTE

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VINAIGRETTE-STYLE DRESSING

RED WINE VINAIGRETTE: Substitute red wine vinegar for the balsamic vinegar. Add mustard if desired to emulsify the vinaigrette. VARIATION

BATCH YIELD: 1 pt / 480 mL

PORT WINE VINAIGRETTE

SERVINGS: 16 PORTIONING INFORMATION: 1 fl oz / 30 mL NUTRTITION PER SERVING: 67 calories, 7 g fat, 0 g total carbohydrate, 0 g protein, 49 mg sodium, 0 mg cholesterol

BATCH YIELD: 20 fl oz/600 mL SERVINGS: 20 PORTIONING INFORMATION: 1 fl oz/30 mL

8 fl oz / 240 mL Chicken or Vegetable Stock

NUTRITION PER SERVING: 74 calories, 7 g fat, 1 g total carbohydrate, 0 g protein, 44 mg sodium, 0 mg cholesterol

(pages 489 and 490) 1½ tsp /5 g arrowroot 4 fl oz /120 mL red wine vinegar

2¾ tsp/8 g arrowroot

4 fl oz /120 mL extra-virgin olive oil

5 fl oz/150 mL Vegetable Stock (page 454), cold

½ tsp /1.50 g kosher salt

5 fl oz/150 mL tawny port

½ tsp /2.5 mL seasonings

5 fl oz/150 mL red wine vinegar 5 fl oz/150 mL walnut or hazelnut oil

1. Combine the arrowroot with enough cold stock to form a smooth paste.

1 tsp/3 g salt ¼ tsp/0.50 g crushed black peppercorns

2. Bring the remaining stock to a boil and stir in the arrowroot mixture. Return to a boil and stir constantly until the stock has thickened, about 2 minutes. Remove from the heat, stir in the vinegar, and cool completely. Gradually whisk in the oil. Add the salt and seasonings.

1. Combine the arrowroot with enough cold stock to form a smooth paste. 2. Bring the remaining stock and port to a boil in a large saucepan over high heat and stir in the arrowroot mixture. Return to a boil and stir constantly until the stock has thickened, about 2 minutes. Remove from the heat, stir in the vinegar, and cool completely. Gradually whisk in the oil. Season with the salt and peppercorns.

BALSAMIC VINAIGRETTE

SHERRY VINAIGRETTE Preplace the tawny port with dry sherry and the red wine vinegar with sherry vinegar. Replace the walnut oil with olive oil.

BATCH YIELD: 2 qt/1.92 L

VARIATION

SERVINGS: 64 PORTIONING INFORMATION: 1 fl oz/30 mL NUTRITION PER SERVING: 72 calories, 7 g fat, 1 g total

carbohydrate, 0 g protein, 51 mg sodium, 0 mg cholesterol

16 fl oz/480 mL balsamic vinegar 16 fl oz/480 mL extra-virgin olive oil 1 tbsp/15 mL basil chiffonade 2 tsp/6.50 g salt Whisk together all of the ingredients. TECHNIQUES OF HEALTHY COOKING

470


LIME-CILANTRO VINAIGRETTE

TOMATO VINAIGRETTE BATCH YIELD: 11⁄2 qt/1.44 L SERVINGS: 48

BATCH YIELD: 16 fl oz/480 mL

PORTIONING INFORMATION: 1 fl oz/30 mL

SERVINGS: 16

NUTRITION PER SERVING: 26 calories, 1 g fat, 3 g total carbohydrate, 0 g protein, 37 mg sodium, 0 mg cholesterol

PORTIONING INFORMATION: 1 fl oz/30 mL NUTRITION PER SERVING: 65 calories, 7 g fat, 1 g total carbohydrate, 0 g protein, 50 mg sodium, 0 mg cholesterol

1 tbsp/9 g minced garlic 1½ tsp/5 g arrowroot

¾ oz/21 g diced shallot

8 fl oz/240 mL Vegetable Stock (page 454), cold

1½ fl oz/45 mL olive oil

4 fl oz/120 mL lime juice

4 oz/113 g tomato paste

½ tsp/1 g sugar

2 lb 8 oz/1.14 kg tomato concassé

2 fl oz/60 mL sesame oil

½ tsp/1 g ground white pepper

2 fl oz/60 mL peanut oil

1 tbsp/3 g basil chiffonade

½ tsp/1.50 g salt

1 tbsp/3 g chopped dill

½ tsp/0.50 g chopped cilantro

1 tsp/1 g chopped tarragon 1½ fl oz/45 mL balsamic vinegar

1. Combine the arrowroot with enough cold stock to form a smooth paste.

1. Sauté the garlic and shallot in the oil in a saucepan over medium heat until aromatic. Add the tomato paste and sauté until brown.

2. Bring the remaining stock to a boil in a large saucepan over high heat and stir in the arrowroot mixture. Return to a boil and stir constantly until the stock has thickened, about 2 minutes. Remove from the heat, stir in the lime juice and sugar, and cool completely. Gradually whisk in the oils. Add the salt and cilantro.

2. Add the tomatoes and simmer until the mixture is reduced by one-quarter, about 20 minutes. Purée and chill. Add the pepper, herbs, and vinegar.

CHEF’S PANTRY

471


RATATOUILLE VINAIGRETTE

ROASTED VEGETABLE VINAIGRETTE

BATCH YIELD: 11⁄2 qt/1.44 L

BATCH YIELD: 24 fl oz/720 mL

SERVINGS: 24

SERVINGS: 24

PORTIONING INFORMATION: 2 fl oz/60 mL

PORTIONING INFORMATION: 1 fl oz/30 mL

NUTRITION PER SERVING: 57 calories, 5 g fat, 2 g total carbohydrate, 0 g protein, 55 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 36 calories, 4 g fat, 1 g total carbohydrate, 0 g protein, 38 mg sodium, 0 mg cholesterol

½ oz/14 g arrowroot

7 oz/199 g chopped tomato

14 fl oz/420 mL Vegetable Stock (page 454), cold

5½ oz/156 g chopped carrot

7 fl oz/210 mL sherry vinegar

5 oz/142 g chopped zucchini

½ fl oz/15 mL Dijon mustard

5 oz/142 g chopped yellow squash

7 fl oz/210 mL extra-virgin olive oil

5 oz/142 g chopped bell pepper

1 tbsp/9 g diced shallot

5 oz/142 g chopped onion

6 oz/170 g diced zucchini

5 oz/142 g chopped celery

6 oz/170 g diced red pepper

5 oz/142 g chopped leek

6 oz/170 g diced yellow pepper

5 fl oz/150 mL extra-virgin olive oil

¾ oz/21 g minced garlic

5 fl oz/150 mL red wine vinegar

2 tbsp/6 g basil chiffonade

2 tbsp/30 mL Dijon mustard

2 tbsp/6 g chopped oregano

¾ oz/21 g minced garlic

2 tbsp/6 g chopped chervil

2½ tsp/5 g crushed black peppercorns

1 tsp/3 g salt

½ tsp/1.50 g salt Vegetable Stock (page 454), as needed

1. Combine the arrowroot with enough cold stock to form a smooth paste.

¾ oz/21 g chopped parsley, chives, tarragon, and chervil

2. Bring the remaining stock to a boil in a large saucepan over high heat and stir in the arrowroot mixture.

1. Toss the vegetables in 2 fl oz/60 mL of the oil and roast in a 350°F/177°C oven until tender, about 45 minutes. Juice the vegetables using a juicer. The vegetables should yield 101⁄2 fl oz/315 mL of roasted vegetable juice.

3. Return to a boil and stir constantly until the stock has thickened, about 2 minutes. Remove from the heat, stir in the vinegar, and cool completely. Add the mustard to the thickened stock. Gradually whisk in the oil. Stir in the remaining ingredients.

2. Add the vinegar, mustard, garlic, peppercorns, salt, and the remaining 3 fl oz/90 mL oil and purée to evenly incorporate. Thin the consistency of the vinaigrette with vegetable stock, if necessary. Stir in the herbs.

TECHNIQUES OF HEALTHY COOKING

472


HARISSA VINAIGRETTE

CREAMY-STYLE DRESSING

BATCH YIELD: 12 fl oz/360 mL

BATCH YIELD: 1 qt/960 mL

SERVINGS: 12

SERVINGS: 32

PORTIONING INFORMATION: 1 fl oz/30 mL

PORTIONING INFORMATION: 1 fl oz/30 mL

NUTRITION PER SERVING: 54 calories, 5 g fat, 1 g total carbohydrate, 0 g protein, 75 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 23 calories, 0 g fat, 2 g total carbohydrate, 2 g protein, 26 mg sodium, 3 mg cholesterol

HARISSA PASTE

10 oz/284 g part-skim ricotta cheese

3 tbsp/45 mL extra-virgin olive oil

20 fl oz/600 mL nonfat yogurt

2 tbsp/18 g minced garlic

5 fl oz/150 mL red wine vinegar

1 tbsp/6 g dried ancho chiles, ground into powder

1 tbsp/15 mL seasonings (see Notes)

2 tsp/4 g ground coriander 1 tsp/2 g ground caraway

Purée the ricotta in a food processor or blender. Add the yogurt and vinegar and process until incorporated. Season as desired and chill.

1 tsp/3 g salt ½ tsp/1 g cayenne

Choice of seasonings includes prepared mustards, chopped fresh herbs, capers, onions, garlic, or citrus zest. NOTES

VINAIGRETTE

1 tbsp/15 mL water, warm

Creamy-style dressing may be used as a dipping sauce, an accompaniment to hors d’oeuvre and terrines, or a salad dressing.

2½ fl oz/75 mL lemon juice 8 fl oz/240 mL olive oil

If during storage the dressing becomes too thick, it may be thinned with a small amount of buttermilk.

1. Combine all of the harissa paste ingredients in a food processor or blender. Process to a smooth paste. 2. To prepare the vinaigrette, transfer one-fourth of the harissa paste to a bowl, reserving the rest for another use. Thin the paste with the water. Whisk in the lemon juice. 3. Gradually add the oil while whisking constantly. Mix until the mixture is thick and emulsified.

This dressing is very thick and should be used minimally. It is excellent paired with bean salads, peppers, eggplant, potatoes, beets, seafood, or hard-cooked eggs. NOTE

CHEF’S PANTRY

473


GREEN GODDESS DRESSING

BLUE CHEESE DRESSING BATCH YIELD: 24 fl oz/720 mL SERVINGS: 24

BATCH YIELD: 8 fl oz/240 mL

PORTIONING INFORMATION: 1 fl oz/30 mL

SERVINGS: 8

NUTRITION PER SERVING: 37 calories, 2 g fat, 1 g total carbohydrate, 3 g protein, 87 mg sodium, 7 mg cholesterol

PORTIONING INFORMATION: 1 fl oz/30 mL NUTRITION PER SERVING: 180 calories, 19 g fat, 2 g total carbohydrate, 1 g protein, 458 mg sodium, 19 mg cholesterol

10 oz/284 g part-skim ricotta cheese 6 fl oz/180 mL mayonnaise

7 fl oz/210 mL buttermilk

2 oz/57 g sour cream

3½ oz/99 g blue cheese, crumbled (see Note)

½ oz/14 g oil-packed anchovy fillets

2 fl oz/60 mL cider vinegar

3 tbsp/9 g chopped chives

2 tsp/10 mL ketchup

2 tbsp/8 g chopped parsley

2 tsp/10 mL Worcestershire sauce

1 tbsp/9 g rinsed, drained and chopped capers

1 tsp/3 g roasted garlic

2 tsp/6 g lemon zest

2 tbsp/6 g chopped chives

1 tsp/3 g salt

½ tsp/1 g crushed black peppercorns

Pinch ground black pepper Combine the ricotta, buttermilk, blue cheese, vinegar, ketchup, Worcestershire sauce, and garlic in a blender or food processor. Blend until smooth. Fold in the chives and peppercorns and chill.

3 fl oz/90 mL lemon juice 1. Combine the mayonnaise, sour cream, anchovies, chives, parsley, capers, and lemon zest in a food processor; pulse a few times to combine.

Although any quality blue cheese may be used in this dressing, domestically produced cheese, such as Maytag, or Italian-produced blue-veined cheese, such as Gorgonzola, will produce the smoothest texture and boldest flavor. NOTE

2. Season to taste with the salt, pepper, and lemon juice. Store covered and refrigerated for up to 3 days.

TECHNIQUES OF HEALTHY COOKING

474


RANCH DRESSING

CAESAR DRESSING

BATCH YIELD: 11⁄2 qt/1.44 L

BATCH YIELD: 2 qt/1.92 L

SERVINGS: 48

SERVINGS: 64

PORTIONING INFORMATION: 1 fl oz/30 mL

PORTIONING INFORMATION: 1 fl oz/30 mL

NUTRITION PER SERVING: 36 calories, 3 g fat, 2 g total carbohydrate, 1 g protein, 54 mg sodium, 3 mg cholesterol

NUTRITION PER SERVING: 71 calories, 6 g fat, 2 g total carbohydrate, 3 g protein, 77 mg sodium, 6 mg cholesterol

10½ oz/298 g part-skim ricotta cheese

1 lb 11 oz/767 g part-skim ricotta cheese

10½ fl oz/315 mL nonfat yogurt, drained

24 fl oz/720 mL nonfat yogurt, drained

4½ fl oz/135 mL mayonnaise

6 fl oz/180 mL red wine vinegar

13½ fl oz/405 mL buttermilk

3¾ oz/106 g grated Parmesan

2 fl oz/60 mL lemon juice

3½ fl oz/105 mL Worcestershire sauce

1½ fl oz/45 mL red wine vinegar

1¾ oz/50 g roasted garlic

1½ fl oz/45 mL Worcestershire sauce

1 oz/28 g anchovy paste

1 oz/28 g diced shallot

¾ fl oz/20 mL Dijon mustard

½ fl oz/15 mL Dijon mustard

1 tsp/5 mL hot sauce

2 tbsp plus 2 tsp/8 g chopped parsley Purée the ricotta in a food processor or blender. Add the yogurt and vinegar and process until incorporated. Add the remaining ingredients and purée to evenly incorporate.

2 tbsp plus 2 tsp/8 g chopped chives ½ tsp/1 g celery seeds 1 tsp/3 g minced garlic Purée the ricotta, yogurt, and mayonnaise in a food processor or blender. Add the remaining ingredients and purée to evenly incorporate.

CHEF’S PANTRY

475


ANCHOVY-CAPER DRESSING

HORSERADISH AND APPLE CREAM DRESSING

BATCH YIELD: 1 qt/960 mL

BATCH YIELD: 1 lb/450 g

SERVINGS: 32

SERVINGS: 16

PORTIONING INFORMATION: 1 fl oz/30 mL

PORTIONING INFORMATION: 1 fl oz/30 mL

NUTRITION PER SERVING: 24 calories, 1 g fat, 3 g total carbohydrate, 2 g protein, 137 mg sodium, 3 mg cholesterol

NUTRITION PER SERVING: 22 calories, 1 g fat, 3 g total carbohydrate, 2 g protein, 24 mg sodium, 3 mg cholesterol

10 oz/284 g part-skim ricotta cheese

20 fl oz/600 mL nonfat yogurt

20 fl oz/600 mL nonfat yogurt, drained

10 oz/284 g part-skim ricotta cheese

4 fl oz/120 mL red wine vinegar

5 fl oz/150 mL red wine vinegar

4 oz/113 g capers, rinsed and drained

2 oz/57 g grated peeled Granny Smith apple

2 oz/57 g minced shallot

1½ oz/43 g prepared horseradish, well drained

2 oil-packed anchovy fillets, mashed 1. Drain the yogurt in a cheesecloth-lined sieve in the refrigerator for 24 hours.

½ oz/14 g minced garlic ½ oz/14 g chopped chives

2. Purée the ricotta in a food processor or blender. Add the yogurt and vinegar and process until incorporated.

½ oz/14 g chopped parsley ½ oz/14 g basil chiffonade

3. Fold in the apple and horseradish by hand.

Purée the ricotta in a food processor or blender. Transfer the ricotta to a large bowl and whisk in the remaining ingredients.

Lemon juice or black pepper may be used to adjust the flavor, if desired. Neither ingredient will affect the nutritional data. NOTES

Heating the dressing will make it separate. Serve with cold appetizers, terrines, or seafood sausage.

TECHNIQUES OF HEALTHY COOKING

476


HONEY-MUSTARD GLAZE

GINGER–GREEN ONION BUTTER

BATCH YIELD: 28 fl oz/840 mL SERVINGS: 14

BATCH YIELD: 8 oz/240 g

PORTIONING INFORMATION: 2 fl oz/60 mL

SERVINGS: 32

NUTRITION PER SERVING: 129 calories, 0 g fat, 33 g total

PORTIONING INFORMATION: 1⁄2 tsp/2.50 mL

carbohydrate, 1 g protein, 297 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 17 calories, 2 g fat, 0 g total carbohydrate, 0 g protein, 10 mg sodium, 5 mg cholesterol

2 oz/57 g minced shallot 1½ oz/43 g minced garlic

8 oz/227 g butter, cut into large dice

1 fl oz/30 mL Chicken Stock (page 454)

1 oz/28 g minced green onion

8 oz/227 g tomato paste

1 tbsp/10 g minced ginger

1 lb/454 g honey

2 tsp/10 mL lemon juice

8 fl oz/240 mL Dijon mustard

½ tsp/1.50 g salt

4 fl oz/120 mL red wine vinegar

¼ tsp/0.50 g ground black pepper

2 tbsp/6 g thyme 1 tbsp/6 g ground black pepper 1 tsp/3 g salt

Combine all of the ingredients in a food processor and pulse. Roll the butter in plastic wrap to form a 1-in/3cm cylinder. Refrigerate.

1. Sweat the shallots and garlic in the stock in a saucepan over medium heat until aromatic. Add the tomato paste and sauté until brown. Add the remaining ingredients and simmer until the glaze is reduced by one-third.

TRUFFLE BUTTER

2. The glaze may be properly cooled and stored in the refrigerator for up to 2 weeks.

BATCH YIELD: 2 oz/57 g SERVINGS: 8 PORTIONING INFORMATION: 1⁄2 tsp/2.50 mL

The glaze will thicken when chilled. To easily spread it on roasted or grilled foods, warm gently. If necessary, thin the glaze with a small amount of hot water or stock. NOTE

NUTRITION PER SERVING: 50 calories, 6 g fat, 0 g total carbohydrate, 0 g protein, 80 mg sodium, 15 mg cholesterol

2 oz/57 g butter, softened 1 tsp/4 g chopped canned or fresh black truffles ¼ tsp/1 g salt Pinch crushed black peppercorns Combine all of the ingredients and refrigerate.

CHEF’S PANTRY

477


TANDOORI MARINADE

ALBUQUERQUE DRY RUB

BATCH YIELD: 16 fl oz/480 mL

BATCH YIELD: 4 oz/113 g

SERVINGS: 8

SERVINGS: 57

PORTIONING INFORMATION: 2 fl oz/60 mL

PORTIONING INFORMATION: 1 tsp/2 g

NUTRITION PER SERVING: 27 calories, 0 g fat, 6 g total carbohydrate, 2 g protein, 355 mg sodium, 1 mg cholesterol

NUTRITION PER SERVING: 5 calories, 0 g fat, 1 g total carbohydrate,

8 fl oz/240 mL nonfat yogurt

1 tbsp/6 g coriander seeds

4 fl oz/120 mL lemon juice

1 tbsp/6 g cumin seeds

1 oz/28 g grated ginger

1½ oz/43 g chili powder

½ oz/14 g chopped cilantro

1 tbsp/10 g onion powder

1 tbsp/10 g minced garlic

2 tsp/6.50 g salt

1 tbsp/6 g cumin seeds, toasted, crushed

2 tsp/4 g garlic powder

1 tsp/3 g salt

2 tsp/2 g dried oregano

¼ tsp/0.50 g cayenne

1 tsp/2 g ground black pepper

Combine all of the ingredients in a large bowl. Use immediately.

1. Heat a small sauté pan over medium-high heat. Add the coriander and cumin seeds and toast, swirling the pan constantly, until the seeds give off a rich aroma, about 1 minute. Immediately transfer the seeds to a cool plate and allow to cool for a few minutes.

0 g protein, 82 mg sodium, 0 mg cholesterol

Thickly spread the tandoori marinade on foods and marinate, refrigerated, for 2 to 4 hours. NOTE

2. Transfer the seeds to a mortar and pestle or a spice grinder. Add the remaining ingredients and grind the spices to an even texture. The rub is ready to use now, or you can transfer it to a jar, cover it tightly, and keep it in a cool, dry cupboard or pantry for up to 1 month.

For 1 whole chicken, use 2 to 3 fl oz/60 to 85 mL tandoori marinade.

TECHNIQUES OF HEALTHY COOKING

478


BERBERE SPICE BLEND

OVEN-ROASTED TOMATOES

BATCH YIELD: 4 oz/113 g

BATCH YIELD: 2 lb 8 oz/1.14 kg

SERVINGS: 57

SERVINGS: 20

PORTIONING INFORMATION: 1 tsp/2 g

PORTIONING INFORMATION: 2 oz/57 g

NUTRITION PER SERVING: 8 calories, 0.5 g fat, 1 g total carbohydrate, 1 g protein, 26 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 1 calories, 0 g fat, .25 g total carbohydrate, 0 g protein, .25 mg sodium, 0 mg cholesterol

2 tbsp/12 g red pepper flakes

2 lb 12 oz/1.25 kg sliced plum tomatoes

1 tbsp/6 g paprika

2¾ fl oz/83 mL extra-virgin olive oil

2 tsp/4 g cayenne

1 oz/28 g minced garlic

1 tsp/2 g cumin seeds

1 oz/28 g minced shallot

½ tsp/1 g cardamom seeds

2 tsp/2 g basil chiffonade

¼ tsp/0.50 g coriander seeds

2 tsp/2 g chopped oregano

¼ tsp/0.50 g ground cinnamon

1 tsp/3 g kosher salt

¼ tsp/0.50 g black peppercorns

1 tsp/2 g crushed black peppercorns

¼ tsp/0.50 g fenugreek seeds (see Note)

1 tsp/1 g chopped thyme

¼ tsp/0.50 g ground ginger Toss the tomatoes together with all of the other ingredients to evenly coat the tomato slices. Place the slices on a rack in a roasting pan. Roast the tomatoes in a 275°F/135°C convection oven until dried and chewy, 3 to 4 hours. Cool and store the tomatoes refrigerated.

Pinch ground allspice Pinch ground nutmeg Pinch ground cloves Grind all of the ingredients together in a mortar and pestle or spice grinder to form a powder. The spice blend is ready to use now, or it may be stored in a tightly capped container in a cool, dry area for up to 2 weeks.

Fenugreek, a legume native to Asia and Southern Europe, contains soluble fiber and other compounds that have substantial health benefits. Studies have found that moderate to large doses of fenugreek may improve sugar metabolism in diabetics. NOTE

CHEF’S PANTRY

479


BASIL OIL

CURRY OIL

BATCH YIELD: 4 fl oz/120 mL

BATCH YIELD: 8 fl oz/240 mL

SERVINGS: 24

SERVINGS: 48

PORTIONING INFORMATION: 1 tsp/5 mL

PORTIONING INFORMATION: 1 tsp/5 mL

NUTRITION PER SERVING: 50 calories, 5 g fat, 0 g total carbohydrate, 0 g protein, 0 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 50 calories, 6 g fat, 0 g total carbohydrate, 0 g protein, 0 mg sodium, 0 mg cholesterol

1 oz/28 g basil leaves

1 tbsp plus 2 tsp/10 g curry powder

½ oz/14 g parsley leaves

1 tsp/5 mL water

4 fl oz/120 mL olive oil

8 fl oz/240 mL olive oil

Blanch the basil and parsley in salted boiling water for 20 seconds. Shock in an ice water bath and drain well. Combine the blanched herbs and oil in a blender and purée. Strain the oil if desired. It is ready to serve or may be refrigerated for later use.

1. Combine the curry powder and water to make a paste. Whisk in the oil. Allow the oil to sit for 8 to 10 hours at room temperature. 2. Strain through 4 layers of wet cheesecloth. The oil can be stored in a cool, dry place for up to 8 days.

TECHNIQUES OF HEALTHY COOKING

480


CRISPY POTATO SLICES

GARLIC CROUTONS

BATCH YIELD: 3 lb/1.36 kg

BATCH YIELD: 10 oz/280 g

SERVINGS: 48

SERVINGS: 20

PORTIONING INFORMATION: 1 oz/28 g

PORTIONING INFORMATION: 1⁄2 oz/14 g

NUTRITION PER SERVING: 20 calories, 0 g fat, 5 g total carbohydrate, 1 g protein, 0 mg sodium, 0 mg cholesterol

NUTRITION PER SERVING: 59 calories, 2 g fat, 9 g total carbohydrate, 2 g protein, 115 mg sodium, 2 mg cholesterol

3 lb/1.35 kg peeled, thinly sliced russet potatoes

1 tbsp/15 mL extra-virgin olive oil ½ oz/14 g minced garlic

Soak the sliced potatoes in cold water for 1 hour. Drain and arrange on a sheet pan lined with parchment paper. Bake in a 425°F/220°C convection oven until browned and crisp.

¼ tsp/1 g salt Cracked black pepper, as needed 10 oz/284 g whole wheat baguette, sliced ¾ in/2 cm thick Combine the oil, garlic, salt, and pepper. Brush the bread slices evenly and lightly with the oil. Broil or bake in a 350°F/175°C oven until crisp and lightly browned.

CHEF’S PANTRY

481


APPENDIX: RECIPE ANALYSIS TABLE OF NUTRITION INFORMATION CALS (KCAL)

PROT (G)

CARB (G)

FIBER (G)

SUGAR (G)

FAT-S (G)

FAT-M (G)

FAT-P (G)

CHOL (MG)

SOD (MG)

Moutabel

43

1

4

2

2

0

2

1

0

221

Hummus

121

5

16

4

3

1

2

1

0

223

Boiled Peanut and Red Pepper Hummus

126

4

6

2

3

2

5

3

0

60

Skordalia

46

1

6

1

0

0

2

0

0

2

Tapenade

32

1

1

0

0

0

2

0

1

249

Guacamole with Toasted Cumin

42

1

3

2

0

1

3

0

0

118

White Bean Purée

121

5

11

6

3

1

3

3

0

27

Baba Ghanoush

43

2

5

3

2

0

1

1

0

99

Pesto

77

2

1

0

0

2

4

1

3

45

Duxelles

33

2

6

0

3

0

0

0

0

16

Basil Oil

45

0

0

0

0

0.5

0

0

0

0

Curry Oil

90

0

0

0

0

1.5

0

0

0

0

Tomato and Peanut Chutney

50

2

5

3

1

0

2

2

0

140

Preserved Mango Chutney

46

0

11

>1

10

0

2

2

0

3

Tomato Salsa

16

0

4

1

2

0

0

0

0

235

Salsa Verde

43

0

1

0

0

1

1

0

0

131

Green Papaya Salsa

23

0

6

1

3

0

0

0

0

168

Mango Salsa

25

0

6

>1

5

0

0

0

0

0

Parsley and Toasted Almond Salsa

50

1

2

>1

0

0

0

0

0

20

Pico de Gallo

10

0

2

1

1

0

0

0

0

3

Peruvian Ají Amarillo Paste

42

1

3

1

2

0

2

2

0

118

Orange and Herb Conserve

70

0

17

>1

16

0

0

0

0

0

Pearl Onion and Raisin Confit

25

0

6

0

5

0

0

0

0

20

Beet Chutney

20

0

3

>1

2

0

0

0

0

20

Cucumber Raita

10

1

2

0

1

0

0

0

0

45

Red Onion Confit

100

1

23

1

18

0

0

0

0

0

Oven-Roasted Tomatoes

99

1

7

2

3

1

6

1

0

123

Crispy Potato Slices

20

1

5

0

0

0

0

0

0

0

Smoked Tomatoes

11

1

2

1

2

0

0

0

0

3

Roasted Smoked Corn

180

9

32

10

13

0

2

3

0

240

Garlic Croutons

140

3

22

2

0

0.5

0

0

0

230

Quatre-Épices

5

0

1

0

0

0

0

0

0

1

ITEM NAME CHEF’S PANTRY

TECHNIQUES OF HEALTHY COOKING

482


ITEM NAME

CALS (KCAL)

PROT (G)

CARB (G)

FIBER (G)

SUGAR (G)

FAT-S (G)

FAT-M (G)

FAT-P (G)

CHOL (MG)

SOD (MG)

Albuquerque Dry Rub

5

0

1

0

0

0

0

0

5

10

Gremolata

20

2

1

0

0

0

0

0

5

290

Ethiopian Curry Powder

10

0

2

1

0

0

0

0

0

2

Berbere Spice Blend

1

0

1

0

0

0

0

0

0

1

Tandoori Marinade

27

2

6

0

2

0

0

0

1

355

Chicken Stock

56

4

4

0

2

0

1

0

7

201

Game Hen Stock

56

4

4

0

2

0

1

0

7

201

Brown Chicken Stock

59

4

5

0

3

2

1

0

7

233

Double Chicken Stock

84

6

5

0

4

3

1

0

12

238

Beef Stock

98

5

4

0

2

7

1

0

16

220

Brown Veal Stock

70

6

5

0

3

3

1

0

18

245

Glace de Volaille

56

4

4

0

2

0

1

0

7

201

Vegetable Stock

23

1

4

1

3

0

0

0

0

210

Fish Fumet

58

3

1

0

0

0

0

0

2

172

Dashi

21

0

0

0

0

0

0

0

0

36

Court Bouillon

27

1

1

0

1

0

1

0

2

172

Fond de Veau Lié

25

1

3

0

1

0

0

0

0

80

Wild Mushroom Jus

39

1

5

1

3

0

1

0

0

103

Vegetarian Demi-Glace

26

0

5

0

1

0

0

0

0

86

Truffle Butter

50

0

0

0

0

3.5

0

0

15

80

Ginger–Green Onion Butter

17

0

0

0

0

1

0

0

5

10

Vinaigrette-Style Dressing

67

0

0

0

0

1

5

1

0

49

Balsamic Vinaigrette

72

0

1

0

1

1

5

1

0

51

Port Wine Vinaigrette

74

0

1

0

1

1

2

4

0

44

Lime-Cilantro Vinaigrette

65

0

1

0

0

1

4

2

0

50

Tomato Vinaigrette

26

0

3

0

2

0

1

0

0

37

Ratatouille Vinaigrette

57

0

2

0

1

1

4

0

0

55

Roasted Vegetable Vinaigrette

36

0

1

0

0

0

3

0

0

38

Creamy-Style Dressing

23

2

2

0

1

0

1

0

3

26

Blue Cheese Dressing

37

3

1

0

1

1

1

0

7

87

Green Goddess Dressing

180

1

2

0

0

4

9

6

19

458

Ranch Dressing

36

1

2

0

1

1

1

1

3

54

Caesar Dressing

71

3

2

0

1

2

4

0

6

77

Anchovy-Caper Dressing

24

2

3

0

1

0

0

0

3

137

Horseradish and Apple Cream Dressing

22

2

3

0

1

0

0

0

3

24

Velouté-Style Sauce/White Sauce

29

2

4

0

2

0

0

0

2

84

SAUCES & DRESSINGS

APPENDIX

483


ITEM NAME

CALS (KCAL)

PROT (G)

CARB (G)

FIBER (G)

SUGAR (G)

FAT-S (G)

FAT-M (G)

FAT-P (G)

CHOL (MG)

SOD (MG)

Sparkling Wine– Butter Sauce

100

1

3

0

1

6

0

0

25

330

Red Pepper Coulis

53

2

7

2

4

0

1

0

1

113

Tomato Coulis

30

1

5

1

3

0

0

0

0

97

Yellow Tomato Coulis

10

0

2

0

0

0

0

0

0

55

Tomato Sauce

160

5

24

6

15

0

4

2

0

25

Black Bean Sauce

50

2

9

3

1

0

1

0

0

148

Lentil Ragoût

64

3

10

2

2

0

1

0

2

700

Barbecue Sauce

159

2

35

2

28

0

1

1

0

622

Spicy Peanut Sauce

285

6

21

2

15

3

10

8

0

446

Romesco Sauce

127

2

6

2

3

1

5

5

0

27

Ancho Chile Sauce

95

4

11

3

3

1

0

0

1

126

Cider Sauce

62

2

13

1

11

0

0

0

1

109

Ginger Sauce

50

1

3

0

1

2

0

0

10

35

Shrimp Sauce

79

2

5

0

2

2

2

0

15

202

Creamy Mustard Gravy

30

2

4

0

2

0

0

0

0

140

White Bean– Rosemary Sauce

30

3

4

>1

1

0

0

0

0

440

Wild Mushroom and Rosemary Sauce

32

4

3

0

2

0

0

0

1

225

Roasted Onion and Vinegar Sauce

150

2

12

>1

2

1.5

0

0

0

400

Honey-Mustard Glaze

129

1

33

2

30

0

1

0

0

297

Scallop Seviche in Cucumber Cups

15

1

1

0

0

0

0

0

0

170

Peruvian-Style Seviche

130

15

3

1

2

3

1

2

25

310

Seviche Plate

180

23

9

3

5

2

1

3

145

250

Seviche Estilo Acapulco

238

14

4

2

1

1

2

3

0

134

Salmon Cakes with Cucumber Relish

179

9

21

2

3

1

3

2

16

278

Cucumber Relish

19

0

2

0

1

0

1

0

0

2

Clams Steamed in Beer

224

15

30

0

20

1

1

1

28

606

Black Bean Cakes with Mango Salsa

156

9

18

6

10

0

1

2

4

256

Asparagus with Morels

69

4

11

2

4

0

1

0

0

162

Stuffed Grape Leaves

140

3

18

8

6

1

2

3

15

160

Prosciutto with Grilled Vegetables

143

8

14

4

7

2

3

1

14

376

Grilled Vegetables with Romesco Sauce

126

4

18

9

6

0

2

4

0

334

Wild Mushroom and Goat Cheese Strudel

118

6

12

1

2

3

1

0

12

183

APPETIZERS

TECHNIQUES OF HEALTHY COOKING

484


CALS (KCAL)

PROT (G)

CARB (G)

FIBER (G)

SUGAR (G)

FAT-S (G)

FAT-M (G)

FAT-P (G)

CHOL (MG)

SOD (MG)

Sauce for Wild Mushroom Strudel

22

3

1

0

0

0

0

0

1

93

Mussels in Saffron and White Wine Sauce

183

17

10

0

2

2

2

1

46

435

Steamed Pork Dumplings

240

15

16

6

7

9

2

2

60

840

Clams Steamed in Beer

224

15

30

2

3

0

1

1

28

606

Thai Seafood Salad

256

15

5

2

1

2

1

2

28

487

Grilled Pork Skewers

78

12

6

0

3

0

0

0

26

153

Grilled Tuna with Spring Herb Salad and Marinated Tomatoes

200

25

5

1

2

1.5

0

0

45

340

Mousseline-Style Forcemeat

78

12

6

0

1

0

0

0

26

153

Mediterranean-Style Seafood Terrine

86

11

1

0

0

2

1

0

83

470

Duck Terrine

83

9

4

1

1

0

1

0

31

59

Vietnamese Summer Rolls

152

6

30

1

10

0

0

0

25

603

Vietnamese Dipping Sauce

25

0

5

0

4

0

0

0

0

280

Cucumber Granité

30

1

6

1

5

0

0

0

0

8

Portobello with Tuscan Bean Salad and Celery Juice

150

5

15

5

3

1

0

0

0

300

Tuscan Bean Salad

103

3

10

4

1

1

4

1

0

290

Grilled Bell Pepper and Eggplant Terrine

126

4

18

4

7

1

4

1

0

334

Grilled Garlic Shrimp and Radish Salad

270

24

5

2

2

2

4

3

98

320

Grilled Shrimp

90

2

5

1

1

1

3

2

1

150

Radish Salad

17

1

3

1

1

0

0

0

0

18

Wild Rice Salad

100

4

15

3

3

1

1

1

2

80

Carpaccio of Beef with Fresh Artichokes and Tomato Salad

218

11

16

5

2

3

3

2

23

414

Smoked Duck with Red Lentil Salad and Golden Beets

293

18

30

4

7

2

8

1

57

643

Golden Beet Salad

137

1

8

2

6

2

9

1

0

61

Cracked Wheat and Tomato Salad

360

10

32

10

12

5

12

6

10

310

Curried Rice Salad

130

3

22

2

4

1

2

1

0

83

Red Lentil Salad

103

3

9

2

2

1

4

1

0

3

Black Bean Salad

178

8

27

6

1

0

1

1

0

55

Tunisian Chickpea Salad

245

6

13

8

5

1

10

6

55

365

Barley Salad with Cucumber and Mint

236

6

47

7

19

1

2

1

0

135

Soba Noodle Salad

261

9

47

1

1

1

2

2

0

579

Roasted Red Pepper Salad

102

1

10

1

7

1

4

1

0

206

ITEM NAME

SALADS

APPENDIX

485


ITEM NAME

CALS (KCAL)

PROT (G)

CARB (G)

FIBER (G)

SUGAR (G)

FAT-S (G)

FAT-M (G)

FAT-P (G)

CHOL (MG)

SOD (MG)

Jícama Salad

89

1

11

3

2

1

2

2

0

238

Daikon Salad (Mu Chae)

35

0

2

1

0

0

0

0

0

8

Green Onion Salad

28

1

3

0

2

0

1

1

3

10

Spinach Salad (Namul)

70

2

9

4

4

0

2

4

0

100

Southwestern Corn Salad

90

3

19

3

3

0

1

1

0

70

Warm Cabbage Salad

58

2

8

2

4

1

1

0

3

55

Marinated Chanterelles

42

2

7

2

2

0

1

0

0

151

Chinese Long Bean Salad with Tangerines and Sherry-Mustard Vinaigrette

155

4

13

3

2

1

5

4

0

331

Fruit Salad with Orange Blossom Syrup

64

2

15

2

11

0

0

0

1

27

Mixed Fruit Salad

40

0.5

10

3

4

0

0

0

0

4

Stone Fruits with Mint Syrup

136

2

33

2

29

0

0

0

0

18

Winter Greens with Warm Vegetable Vinaigrette

153

6

9

3

3

3

5

2

11

259

Spinach Salad with Marinated Shiitake Mushrooms and Red Onion

122

2

9

2

3

1

6

1

2

173

Warm Salad of Wild Mushrooms and Fennel

158

7

19

4

4

1

5

1

2

439

Mixed Green Salad with Pears, Walnuts, and Blue Cheese

112

2

9

2

5

1

1

4

3

95

Modified Caesar Salad

380

12

53

6

23

0

8

5

5

580

Romaine and Grapefruit Salad with Walnuts and Stilton

153

5

9

2

5

3

3

5

7

148

Mediterranean Salad

204

6

9

3

3

4

10

1

13

592

Kale, Cashew, and Cranberry Pasta Salad

196

6

12

8

3

0

1

2

4

26

Grilled Tuna Niçoise

382

20

31

6

4

3

12

2

83

539

Grilled Tuna with Spring Herb Salad and Marinated Tomatoes

204

25

4

1

2

1

6

1

46

338

Warm Salad of Hearty Greens, Blood Oranges, and Pomegranate Vinaigrette

103

2

8

2

3

1

3

4

0

36

Grilled Chicken and Pecan Salad

291

23

15

4

10

2

7

6

56

90

Beef Consommé

131

12

10

3

4

1

0

1

61

396

Mushroom Consommé with Shiitake, Bok Choy, and Carrot Curls

44

8

3

1

1

0

0

0

0

180

Game Hen Consommé with Roasted Garlic Custards

310

27

19

3

6

10

4

5

125

610

Wonton Soup

172

17

21

1

2

0

0

1

18

747

SOUP

TECHNIQUES OF HEALTHY COOKING

486


ITEM NAME

CALS (KCAL)

PROT (G)

CARB (G)

FIBER (G)

SUGAR (G)

FAT-S (G)

FAT-M (G)

FAT-P (G)

CHOL (MG)

SOD (MG)

Cannellini Bean and Garlic Soup

272

11

43

12

10

0

3

2

4

646

Chickpea Soup with Greens

270

10

31

13

10

2

4

7

10

330

Michigan White Bean Soup

147

11

22

6

2

0

1

0

7

233

Summer-Style Lentil Soup

200

13

28

5

5

1

0

0

10

610

Seafood Minestrone

190

9

23

4

2

1

2

1

15

290

Louisiana Chicken and Shrimp Gumbo

140

9

18

1

2

1

1

1

20

440

Potato and Vegetable Soup

186

8

19

3

6

2

4

1

16

461

Beet-Fennel-Ginger Soup

110

5

21

2

6

0

0

1

0

180

Traditional Black Bean Soup

161

10

23

9

3

1

1

1

6

44

Paraguayan Dumpling Soup (Bori-Bori)

360

20

23

1

3

6

8

6

55

800

Tortilla Soup

171

12

18

3

4

2

2

1

21

412

Chicken and Rice Stew

750

Butternut Squash Soup

80

3

12

2

3

1

0

0

10

330

Cold Asparagus Soup

114

7

14

3

5

2

1

0

12

392

Chowder of Corn and Maine Lobster

130

9

19

1

8

1

0

0

15

280

Sweet Potato Soup

160

6

26

4

11

1

1

1

8

350

Chilled Gazpacho

90

3

9

3

5

0

2

0

5

300

Chilled Gazpacho with Spicy Crayfish

90

3

9

1

4

1

0

0

5

300

Chilled Melon Soup with California Champagne

114

2

20

3

16

1

0

0

3

269

Curried Apple-Squash Soup

138

4

27

4

3

0

1

0

5

419

Tenderloin of Beef with Wild Mushrooms

360

31

5

1

2

4

0

0

85

115

Wild Mushroom Sauce

39

4

6

1

2

0

0

0

1

66

Grilled Flank Steak with Roasted Shallot Sauce

280

24

22

1

15

3.5

0

0

35

250

Roupa Velha

133

23

3

2

1

1

2

0

73

60

Grilled Veal with Blackberries and Vanilla

330

28

30

3

9

1

0

0

95

170

Albuquerque Grilled Pork Tenderloin with Beans and Greens Sauté

460

51

25

4

11

4

5

7

134

755

Sautéed Medallions of Pork with Warm Cabbage Salad

243

26

12

2

7

4

4

1

62

196

Sherry Vinegar Sauce

70

0

2

0

0

1

0

0

0

60

Warm Cabbage Salad

60

2

8

2

5

1

0

0

5

60

Roasted Loin of Pork with a Honey-Mustard Pan Sauce

212

24

10

1

7

3

3

1

59

540

MEAT

APPENDIX

487


ITEM NAME

CALS (KCAL)

PROT (G)

CARB (G)

FIBER (G)

SUGAR (G)

FAT-S (G)

FAT-M (G)

FAT-P (G)

CHOL (MG)

SOD (MG)

Honey-Mustard Pan Sauce

60

1

15

1

13

0

0

0

0

210

Chorizo Dumplings

230

14

3

1

2

2

1

0

20

290

Broiled Lamb Chops with Caramelized Root Vegetables and White Bean–Rosemary Sauce

326

27

28

10

5

5

4

2

78

827

White Bean– Rosemary Sauce

101

8

16

6

1

0

0

0

1

316

Caramelized Root Vegetables

75

1

12

4

4

2

1

0

8

177

Lamb Shish Kebob

505

34

70

6

7

2

3

1

75

202

Couscous

107

4

21

1

0

0

0

0

1

26

Grilled Lamb Kebobs with Smoky Tomato Sauce

279

27

23

2

1

6

2

1

56

437

Lamb Shanks Braised with Lentils

305

27

27

6

3

4

4

1

46

417

Buffalo Chili

190

27

13

2

4

1

1

0

74

435

Moroccan Squash Tagine with Couscous

240

9

45

6

3

0

2

1

5

190

Cassoulet with Smoked Tomatoes

319

25

47

14

7

1

1

1

29

384

Lamb Curry

190

27

13

4

2

3

1

0

74

435

Curried Goat

137

23

1

0

0

1

1

0

59

189

Pork Paprikash

319

25

47

2

1

3

0

1

29

384

Rabbit and Oyster Etouffée

355

28

36

1

2

7

1

2

66

340

Chicken Stir-Fry with Soba Noodles

260

31

25

4

5

0.5

0

0

60

800

Udon Noodle Pot

437

24

75

4

2

2

1

1

34

110

Grilled Chicken with Apples and Pecans

300

23

16

4

11

2

0

0

55

90

Grilled Quail Wrapped in Prosciutto with Figs and Wild Mushrooms

340

46

10

1

5

3

0

0

140

540

Barbados Barbecued Chicken

190

25

7

1

2

4

2

1

58

462

Grilled Chicken Burritos

510

36

56

12

4

8

2

5

60

530

Grilled Kibbe Kebobs

168

10

13

3

2

2

5

1

36

103

Chicken Köfte Kebobs

168

10

13

2

1

6

1

1

36

103

Malaysian Chicken Satay with Pressed Rice Cakes and Spicy Peanut Sauce

340

28

33

6

4

6

2

1

5

290

Jerk Chicken

131

21

4

2

1

1

1

1

56

284

Chicken Braised with Piquillo Peppers

180

28

6

4

1

3

1

0

68

284

Grilled Pheasant with Asparagus and Black Truffle Butter

280

27

6

2

3

4

0

0

65

560

Chicken Breast with Peaches in Zinfandel Wine Sauce

160

24

7

0

5

1

1

1

58

150

POULTRY

TECHNIQUES OF HEALTHY COOKING

488


CALS (KCAL)

PROT (G)

CARB (G)

FIBER (G)

SUGAR (G)

FAT-S (G)

FAT-M (G)

FAT-P (G)

CHOL (MG)

SOD (MG)

Peaches and Zinfandel Wine Sauce

38

3

4

0

2

0

0

0

1

99

Pan-Smoked Chicken Breast with Artichoke and Mustard Sauce

160

25

14

3

2

3

3

1

30

300

Artichoke and Mustard Sauce

80

4

7

3

2

1

3

0

2

413

Whole Wheat Quesadillas with Roasted Chicken, Ancho Chile Caciotta, and Mango Salsa

330

34

16

7

2

7

2

3

130

343

Mango Salsa

58

1

15

2

12

0

0

0

0

6

Asian Buckwheat Noodle Salad with Hot Sesame

295

7

24

12

6

2

1

0

50

305

Chicken and Shrimp Pot Pie with Herb-Cracker Crust

367

29

39

2

10

5

3

1

121

551

Poached Cornish Game Hen with Star Anise

308

30

33

5

6

1

2

1

112

564

Duck Stir-Fry with Shrimp

319

29

40

4

5

1

2

2

106

588

Sautéed Turkey Medallions with Tomato-Basil Jus

273

34

12

1

5

2

3

2

70

906

Tomato-Basil Jus

93

8

8

1

4

0

1

0

7

506

Smoked Turkey with CranberryOrange Vinaigrette

221

14

35

1

32

1

1

1

34

731

Cranberry-Orange Vinaigrette

107

0

27

1

25

0

0

0

0

1

Paella Valenciana

427

30

56

3

5

2

3

2

76

265

Seared Cod in a Rich Broth with Fall Vegetables, Chive Pasta, and Ginger-Scallion Butter

312

27

47

5

7

0

0

0

44

325

Chive Pasta

149

6

29

2

1

0

0

0

0

12

Sautéed Squid and Steamed Mussels with Cannellini Beans, Spinach, and Pancetta

320

29

21

4

2

3

0

0

170

830

Seared Atlantic Salmon with Corn, Potato, and Arugula Salad

411

26

32

5

7

4

9

6

60

509

Yellow Tomato Coulis

45

2

9

1

2

0

1

0

0

151

Corn, Potato, Arugula Salad

175

3

22

3

5

1

5

2

0

179

Seared Cod with Shellfish, Tomato-Fennel Broth, Saffron Pasta, and Chorizo

590

41

70

6

4

4.5

0

0

75

1280

Hake in Green Sauce

423

36

36

4

2

8

2

3

78

700

Grilled Herbed Salmon with Southwest White Bean Stew

268

29

16

5

2

1

3

3

67

133

Grilled Salmon with Savoy Cabbage and Heirloom Bean Sauce

423

36

36

10

4

4

5

4

78

700

Heirloom Bean Sauce

195

11

32

8

3

1

1

0

7

311

Savoy Cabbage

63

2

3

1

1

2

2

1

7

222

ITEM NAME

FISH

APPENDIX

489


CALS (KCAL)

PROT (G)

CARB (G)

FIBER (G)

SUGAR (G)

FAT-S (G)

FAT-M (G)

FAT-P (G)

CHOL (MG)

SOD (MG)

Salmon Cakes with Green Goddess Dressing

268

29

16

4

1

6

1

2

67

133

Pan-Roasted Salmon with Moroccan Spices and Lentil Ragoût

248

27

12

3

3

2

3

3

69

257

Caramelized Pearl Onions

20

0

2

0

1

1

0

0

3

117

Lentil Ragoût

46

3

7

1

1

0

0

0

1

84

Swordfish in Savory Sauce

167

22

8

4

2

2

1

2

40

165

Grilled Yellowfin Tuna with Citrus Salad

233

25

16

3

10

1

3

2

46

299

Citrus Salad

108

1

12

2

10

1

3

2

0

130

Baja-Style Fish Tacos

380

23

35

6

5

8

3

5

56

684

Sautéed Sole with Preserved Mango Chutney and Broiled Bananas

230

21

30

3

1

1.5

1

1.5

55

110

Sea Bass in Tomato, Fennel, and Saffron Sauce

337

30

20

2

1

6

2

4

33

438

Sea Bass with a Ginger Nage

172

19

10

2

4

1

3

1

82

307

Bass and Scallops en Papillote

252

19

25

4

5

3

1

1

44

286

Stir-Fried Scallops

292

22

30

3

2

1

3

3

34

238

Brown Rice

101

2

21

2

0

0

0

0

0

5

Scallop Gratin with Wild Mushrooms

225

22

22

2

4

2

1

0

41

451

Wild Mushrooms

44

1

6

1

2

1

1

0

6

4

Seared Scallop with Avocado, Grapefruit, Greens, and Citrus Vinaigrette

248

27

12

2

1

6

1

3

69

257

Lobster Wrapped in Rice Paper with Asian Salad

302

17

30

2

5

2

4

3

45

728

Asian Salad

105

2

10

1

5

1

3

2

0

234

Shrimp with Tomatoes, Oregano, and Feta Cheese

200

18

8

1

1

5

2

2

151

320

Mangalore Shrimp, Peanut, and Vegetable Stir Fry

260

16

12

5

2

11

3

3

10

300

Pad Thai

410

15

48

6

3

5

7

6

122

191

Shrimp Dumplings

170

5

45

3

2

2

0

0

19

42

Grilled Soft Shell Crabs

74

8

1

0

0

0

2

0

33

124

Cioppino

321

29

27

4

8

2

4

2

106

287

Garlic Crouton

140

3

22

2

0

0.5

0

0

0

230

Bouillabaisse

238

28

4

0

1

1

3

2

86

315

Mu Shu Vegetables

246

5

45

4

5

1

2

2

0

328

Ratatouille

30

1

5

1

2

0

0

90

ITEM NAME

VEGETABLE ENTREES

TECHNIQUES OF HEALTHY COOKING

490


CALS (KCAL)

PROT (G)

CARB (G)

FIBER (G)

SUGAR (G)

FAT-S (G)

FAT-M (G)

FAT-P (G)

CHOL (MG)

SOD (MG)

Stir-Fried Garden Vegetables with Marinated Tofu

262

15

33

5

2

1

3

4

0

558

Brown Rice

95

2

20

2

0

0

0

0

0

1

Tamal Casserole

217

25

20

8

4

0

2

1

59

244

Mushroom Tamales with Salsa Verde

354

6

29

6

3

8

2

3

30

540

Sautéed Wild Mushrooms and Smoked Tomatoes with Couscous

340

15

2

1

1

0

3

2

0

340

Risotto Cakes with Green Beans, Wax Beans, and Chanterelles

371

17

46

6

5

5

4

1

107

864

Risotto Cakes

244

8

34

1

2

2

2

0

91

225

Poblanos Rellenos

279

27

23

8

3

2

5

2

56

437

Vegetable Escabeche

80

2

10

2

1

0

3

2

0

420

Savory Indian Crêpes with Tomato and Peanut Chutney

160

24

7

5

2

0

1

2

58

150

Roasted Eggplant Tian

196

8

24

5

11

3

4

1

11

333

Stuffed Cabbage Roll

320

9

60

10

9

1

2

2

0

309

Barley Risotto Pouches

480

15

75

10

4

0

8

5

10

608

Barley Risotto with Garden Vegetables

180

5

36

16

3

0

2

0

0

350

Garden Vegetables

74

3

16

6

5

0

0

0

0

281

Farro with Vegetable Ragoût and Parsley and Toasted Almond Salsa

200

8

28

7

5

1

5

1

0

347

Parsley and Toasted Almond Salsa

80

2

3

1

1

1

5

1

0

31

Vegetable Ragoût

48

3

10

4

4

0

0

0

0

196

Black Bean Chili

100

5

17

8

3

0

2

0

0

110

Green Oaxacan Mole

256

18

24

9

3

6

2

2

30

100

Vegetable Stew

186

5

32

6

7

1

3

1

0

309

Vegetable Fajitas

296

9

47

6

7

2

5

1

0

426

Crabmeat and Shrimp Sandwich

189

13

20

2

2

1

1

1

65

376

Grilled Garden Sandwich with Warm Slaw and Crispy Potato Slices

410

17

75

10

17

3

2

1

13

805

Warm Slaw

36

1

7

2

3

0

0

0

0

228

Crispy Potatoes

115

3

26

2

1

0

0

0

0

158

Korean Grilled Beef Lettuce Wraps with Green Onion Salad and “Bulgogi”-Style Beef

109

3

10

3

3

5

1

1

20

269

Mujadra

410

17

75

12

4

0

5

2

13

805

ITEM NAME

SANDWICHES

APPENDIX

491


CALS (KCAL)

PROT (G)

CARB (G)

FIBER (G)

SUGAR (G)

FAT-S (G)

FAT-M (G)

FAT-P (G)

CHOL (MG)

SOD (MG)

Moroccan Chicken Pita Sandwiches

402

33

28

3

2

3

8

3

93

1050

Falafel

280

15

40

14

5

0.5

0

0

0

760

Grilled Moroccan Spiced Lamb Burger on Pita with Cool Mint Yogurt

150

9

3

2

1

8

2

1

35

520

Turkey Burgers

111

25

1

0

0

0

0

0

40

291

Chicken and Mushroom Burgers

120

18

8

0

1

0

0

0

40

360

Vegetable Burgers

120

4

10

3

3

1

2

5

20

300

Basic Pizza Dough

245

8

50

2

2

0

0

0

0

351

Pizza with Roasted Tomatoes and Mozzarella

411

18

58

4

6

5

5

1

23

650

Smoked Tomato and Provolone Pizza with Black Olives

403

14

55

4

4

5

7

1

15

700

Pizza with Wild Mushrooms and Goat Cheese

374

17

57

4

4

5

2

1

20

581

Shrimp and Clam Pizza with Pesto

549

28

68

7

13

4

9

4

78

1193

Smoked Mozzarella, Prosciutto, and Roasted Pepper Pizza

400

21

56

3

4

4

3

1

27

751

Basic Pasta Dough

301

12

60

3

2

0

0

0

0

25

Saffron Pasta

310

12

61

3

2

0

0

0

0

25

Spinach Pasta Dough

300

12

60

3

2

0

0

0

0

25

Pumpkin, Beet, or Carrot Pasta Dough

330

12

63

4

3

0

0

0

0

40

Tomato Pasta Dough

310

12

61

3

2

0

0

0

0

70

Fresh Herb Pasta Dough

300

12

60

3

2

0

0

0

0

25

Spiced Pasta Dough

300

12

60

3

2

0

0

0

0

25

Buckwheat Pasta Dough

186

8

30

6

2

0

2

1

80

26

Jalapeño Pasta

240

10

49

2

1

0

0

0

0

20

Chile Pepper Pasta

340

13

70

9

11

0

0

0

0

40

Goat Cheese Filling

80

7

2

0

0

3.5

0

0

15

135

Shrimp Mousseline Filling

50

9

1

0

0

0

0

0

60

180

Chorizo Filling

37

2

2

0

0

1

1

0

8

102

Buckwheat Noodles

306

12

61

4

2

0

0

0

0

127

Spätzle

166

8

32

1

1

0

0

0

0

166

Gnocchi

159

5

32

2

1

0

0

0

34

295

Open-Face Buckwheat Ravioli with Pork and Vegetable Ragoût

259

13

19

6

2

9

3

1

34

150

ITEM NAME

PIZZA

PASTA

TECHNIQUES OF HEALTHY COOKING

492


CALS (KCAL)

PROT (G)

CARB (G)

FIBER (G)

SUGAR (G)

FAT-S (G)

FAT-M (G)

FAT-P (G)

CHOL (MG)

SOD (MG)

Linguine with Olives, Basil, and Red and Yellow Tomatoes

383

13

58

4

5

2

7

1

5

425

Capellini with Grilled Vegetable Ragoût

347

12

62

5

7

1

3

1

0

215

Grilled Asparagus with Morels, Bowtie Pasta, and Spring Peas

385

18

66

8

9

3

1

0

9

410

Paglia e Fieno with Peas, Smoked Salmon, and Capers

436

23

59

5

7

6

3

2

37

771

Valencian Pasta “Paella”

356

33

43

5

1

1

2

3

143

380

Rigatoni in Wild Mushroom Broth with Spring Vegetables

369

13

69

6

12

1

2

0

0

291

Wild Rice Succotash

63

2

10

2

2

0

1

0

0

193

Haricots Verts with Walnuts

43

2

7

2

3

0

0

1

0

62

Asparagus with Toasted Anchovies, Garlic, and Lemon

45

3

4

2

1

0

2

0

3

130

Broccoli Rabe with Garlic and Red Pepper Flakes

120

7

14

1

5

1

0

0

5

240

Collard Greens

118

6

15

6

1

2

2

1

6

248

Brussels Sprouts with Mustard Glaze

46

4

8

3

2

0

0

0

0

79

Smoked Roasted Corn

180

8

32

5

3

0

3

2

0

240

Roasted Corn and Black Beans

107

5

21

5

2

0

1

0

0

67

Zucchini in Sweet-Sour Sauce

93

3

9

5

3

0

2

4

1

294

Grilled Vegetables

47

1

6

2

3

0

2

0

0

23

Ratatouille

28

1

5

1

3

0

0

0

0

105

Pan-Steamed Zucchini and Yellow Squash Noodles

27

2

5

2

3

0

0

0

1

14

Vegetables in Peanut Sauce

27

2

5

3

1

0

1

0

1

14

Artichokes and Mushrooms in White Wine Sauce

79

2

8

2

2

0

2

0

0

274

Braised Belgian Endive

37

1

5

3

1

0

0

0

0

239

Saffron Cauliflower and Onions

68

2

8

2

3

0

2

0

0

241

Fennel Braised in Chardonnay

39

1

7

3

0

0

0

0

0

280

Beans and Greens Sauté

37

1

5

4

1

0

1

0

0

239

Caramelized Pearl Onions

68

2

8

1

2

3

0

0

0

241

Caramelized Root Vegetables

50

1

8

2

2

0

0

0

0

120

Pecan Carrots

50

1

10

2

6

0

0

0

0

135

Sautéed Swiss Chard

45

4

5

6

1

0

1.5

0

0

160

Steamed Spinach with Garlic and Pernod

45

4

5

3

1

0

0

0

0

160

ITEM NAME

VEGETABLE SIDES

APPENDIX

493


CALS (KCAL)

PROT (G)

CARB (G)

FIBER (G)

SUGAR (G)

FAT-S (G)

FAT-M (G)

FAT-P (G)

CHOL (MG)

SOD (MG)

Basic Rice Pilaf

151

4

31

0

1

0

0

0

2

250

Lemon-Dill Rice

117

3

23

0

1

0

0

0

2

51

Vegetarian Dirty Rice

156

6

26

3

1

2

1

0

7

101

Hazelnut Wild Rice

193

7

31

3

2

1

3

1

3

87

Brown Rice Pilaf

143

3

30

2

1

0

1

0

0

235

Rice with Black Beans

215

7

39

8

3

0

2

2

2

388

Pressed Rice Cakes

27

0.5

6

3

1

0

0

0

0

1

Risotto

159

4

26

0

1

0

1

0

3

84

Pumpkin Risotto

94

3

16

1

2

1

0

0

5

83

Polenta

109

5

15

1

1

1

1

0

8

168

Buckwheat Polenta

103

5

16

1

1

1

1

0

6

156

Goat Cheese Polenta

123

5

20

1

1

1

1

0

6

161

Barley Pilaf

223

8

47

4

1

0

0

0

0

105

Stir-Fried Barley

95

3

15

3

1

0

2

0

1

49

Barley and Wheat Berry Pilaf

159

7

27

4

1

1

1

1

3

55

Couscous

186

7

37

2

1

0

0

0

1

46

Farro

71

3

15

2

1

0

0

0

0

118

Bulgur and Lentil Pilaf with Caramelized Cipollini Onions

120

4

23

8

4

0

2

0

3

131

Tabbouleh

97

4

19

4

2

0

1

0

2

60

Quinoa Pilaf with Red and Yellow Peppers

126

5

22

2

1

0

1

1

1

145

Curried Teff

138

5

27

1

1

0

0

0

3

51

Kasha with Spicy Maple Pecans

183

5

26

3

4

2

4

2

6

148

Corn Pudding

129

6

23

2

3

0

0

0

27

490

Saffron Potatoes

100

4

18

2

2

0

0

0

5

140

Rösti Potatoes with Celeriac

81

2

14

2

1

0

2

0

0

73

Potato Pancakes with Roasted Tomato Sauce

142

6

19

2

3

2

3

0

6

238

Curried Yukon Gold Potatoes

100

2

19

2

2

0

1

1

0

122

Fondant Potatoes

96

3

19

2

1

0

0

0

3

85

Sweet Potato Cakes

191

5

34

3

4

1

0

0

2

177

Oven-Roasted Potatoes

92

2

17

1

1

0

2

0

0

121

Potato Gratin

153

9

21

1

4

2

1

0

13

271

Potato, Onion, and Tomato Gratin

97

2

12

1

3

0

2

3

0

121

Celeriac and Potato Purée

114

3

16

2

2

3

1

0

14

299

Potato Purée with Roasted Eggplant and Garlic

109

2

16

2

2

2

2

0

8

126

ITEM NAME GRAINS

POTATOES

TECHNIQUES OF HEALTHY COOKING

494


CALS (KCAL)

PROT (G)

CARB (G)

FIBER (G)

SUGAR (G)

FAT-S (G)

FAT-M (G)

FAT-P (G)

CHOL (MG)

SOD (MG)

Basic Beans

130

8

22

9

0

0

0

0

0

220

Vegetarian Refried Beans

91

5

16

4

2

0

0

0

0

103

Smoky Braised Black-Eyed Peas

123

8

18

5

4

1

1

0

4

78

Black Bean Cakes

288

15

40

11

3

4

2

1

18

485

Black Bean and Cornmeal Loaf

151

5

28

5

4

0

1

1

0

333

Southwest White Bean Stew

201

12

31

10

3

0

1

1

5

164

Chickpea Stew

123

6

21

5

5

0

1

1

0

287

Stewed Chickpeas with Tomato, Zucchini, and Cilantro

201

12

31

8

3

0

3

1

5

164

Algerian-Style Chickpeas with Cauliflower and Dersa Sauce

190

7

21

8

2

0

4

6

0

354

Three-Bean Stew

197

11

34

11

3

0

1

1

0

219

Purée of Yellow Split Peas

230

13

35

1

3

0.5

0

0

0

480

Maple and Apple Butter Syrup

61

0

16

0

13

0

0

0

0

4

Warm Fruit Compote

32

0

7

1

6

0

0

0

0

1

Winter Fruit Compote

83

0

17

1

12

0

0

0

0

10

Granola

156

5

17

3

7

3

3

2

0

3

Tortillas de Papas

398

25

53

11

10

5

3

1

226

5938

Piperade Wrap

150

7

26

3

3

1

0

0

10

1080

Spinach Soufflé

180

11

11

1

4

5

0

0

185

310

Basic Crêpe Batter

75

3

12

0

1

0

1

1

0

30

Breakfast Sausage Patties

130

10

11

0

1

2

2

0

29

239

Four-Grain Waffles

365

15

57

5

11

2

3

3

46

456

Sausage-Stuffed French Toast

375

19

47

2

12

2

4

3

100

577

Pumpkin Pancakes

268

12

47

5

6

1

3

3

1

367

Banana Pancakes

285

12

52

6

10

1

3

3

1

366

Steel-Cut Oats with Cinnamon and Dried Fruit

155

4

32

4

10

0

1

1

0

127

Oat Bran and Dried Fruit Muffins

165

5

33

3

13

1

1

1

0

212

Spiced Graham Muffins

162

4

31

2

12

1

1

1

21

110

Herb Cracker Crust

80

2

13

0

1

1

0

0

5

144

Country Corn Bread

160

8

28

2

4

0.5

0

0

55

300

Grilled Naan with Eggplant Purée

190

7

33

3

3

0.5

0

0

0

370

Stuffed Roti Bread

230

8

38

8

4

0

2

2

5

410

Black Pepper Biscuits

119

3

17

1

2

3

1

0

11

224

Whole Wheat Pita Bread

290

10

55

6

3

0

2

1.5

0

700

Peanut Pocket Pita Bread

140

9

22

7

4

0

1.5

0

0

290

ITEM NAME LEGUMES

BREAKFAST

BREAD

APPENDIX

495


CALS (KCAL)

PROT (G)

CARB (G)

FIBER (G)

SUGAR (G)

FAT-S (G)

FAT-M (G)

FAT-P (G)

CHOL (MG)

SOD (MG)

Dairy Base

175

7

28

0

23

2

1

0

16

83

Pumpkin Glacé

92

4

16

1

11

1

1

0

7

39

Cappuccino Glacé

182

8

29

0

24

2

1

0

16

95

Dried Cherry Glacé

194

5

38

1

31

1

1

0

10

52

Espresso-Praline Glacé

155

5

25

0

18

2

1

0

14

57

Apple Pie Glacé

132

4

23

1

18

2

1

0

11

50

Pear Sorbet

156

1

36

2

30

0

0

0

0

1

Champagne and Lemon Sorbet

200

0

44

0

43

0

0

0

0

0

Apricot Sauce

65

0

17

1

14

0

0

0

0

8

Caramel Sauce

111

1

15

0

15

3

1

0

13

11

Cider and Raisin Sauce

150

0

31

1

15

0

0

0

0

19

Fresh Berry Coulis

66

0

14

1

12

0

0

0

0

2

Almond Tuiles

37

1

6

0

4

0

1

0

0

5

Almond-Anise Biscotti

98

2

15

0

7

2

1

0

6

56

Honey Tuiles

59

1

8

0

5

2

0

1

7

4

Cinnamon Tuiles

59

1

8

0

5

2

0

1

7

4

Chocolate Hippenmasse

11

0

2

0

1

0

0

0

0

9

Fudge Brownies

178

4

34

1

23

2

1

0

27

89

Chocolate Fudge Cookies

79

1

16

1

5

1

0

0

0

52

Oatmeal-Pear Cookies

259

4

57

3

30

1

1

0

3

16

Strudel Dough

70

2

13

3

1

1

0

0

10

30

Apple Strudel

177

1

38

4

29

2

1

0

8

53

Strawberry-Rhubarb Strudel

168

3

25

3

10

4

0

1

25

36

Sweet Ricotta Pastry

124

3

21

1

6

2

1

0

8

92

Sponge Cake

72

2

14

0

8

0

0

0

2

28

Chocolate Cake

72

2

13

0

8

0

0

0

2

28

Chocolate Angel Food Cake

154

5

29

1

17

2

1

0

5

97

Chocolate-Ricotta Bavarian

158

6

27

2

21

3

2

0

5

61

Chocolate Crêpes

96

4

10

1

4

2

1

0

61

222

Rice Pudding

142

4

30

1

16

1

0

0

4

53

Chocolate Custard

105

5

13

1

11

2

1

0

40

65

Polenta Soufflé

138

5

27

1

18

1

0

0

4

65

Chocolate Polenta Soufflé

153

6

27

2

18

2

1

0

4

66

Fruit Cobbler Batter

121

2

20

0

11

2

1

0

10

169

Apple Cobbler

163

2

31

2

11

2

1

0

10

169

Berry Cobbler

167

2

32

2

20

2

1

0

10

170

Grilled or Broiled Bananas

70

1

18

2

11

0

0

0

0

0

ITEM NAME DESSERT

TECHNIQUES OF HEALTHY COOKING

496


CALS (KCAL)

PROT (G)

CARB (G)

FIBER (G)

SUGAR (G)

FAT-S (G)

FAT-M (G)

FAT-P (G)

CHOL (MG)

SOD (MG)

Grilled Bananas with Strawberry Glacé in a Honey Tuile

190

7

33

2

11

0

1.5

2

0

18

Baked Figs

148

2

25

2

13

2

2

1

6

93

Honey-Vanilla Cheesecake

203

9

29

1

21

2

2

3

42

232

Chocolate Cheesecake

220

10

32

3

21

2.5

0

0

55

150

White Chocolate Cheesecake

320

6

17

0

18

20

2

3

80

170

Summer Melons with Warm Caramel Sauce

150

1

26

1

23

3

0

0

10

20

Berry Napoleon

198

5

34

6

22

3

1

0

15

44

Glazed Pineapple Madagascar

108

1

20

1

17

0

0

0

0

15

Tarte Tatin, St. Andrew’s Style

175

3

37

2

25

2

1

0

8

61

Individual Fruit Galettes

90

2

18

1

9

1

0

0

5

150

Poached Pears

124

1

31

5

22

0

0

0

0

2

Carrot Cake

220

3

36

2

22

1

3

3

26

146

Cream Cheese Icing

70

5

11

0

9

0

0

0

5

190

Warm Strawberries with Frangelico Glacé and Shortcake

274

6

43

3

21

4

2

0

21

211

Lemon Tart

306

6

61

1

48

1

2

1

132

240

Raspberry-Lime Rickey

15

0

4

1

2

0

0

0

0

45

Mediterranean Cooler

90

1

21

0

21

0

0

0

0

20

Bitters and Sparkling Mineral Water

40

0

7

0

0

0

0

0

0

2

Juicy Fling

85

1

20

2

12

0

0

0

0

2

Sea Breeze

65

0

15

0

7

0

0

0

0

5

Mandarin Frappé

50

1

14

2

10

0

0

0

0

0

Lemonade

84

0

23

1

18

0

0

0

0

2

Cantaloupe Cocktail

75

1

18

1

14

0

0

0

0

16

Gazpacho Cocktail

38

1

8

1

6

0

0

0

0

133

Passion Fruit Cocktail

101

1

24

1

12

0

0

0

0

5

The American Cocktail

112

1

29

1

26

0

0

0

0

5

Tropical Fruit Smoothie

97

1

24

2

16

0

0

0

0

3

Frozen Cappuccino

118

5

25

0

21

0

0

0

3

86

Chai

80

3

12

1

10

1

0

0

5

45

Hot Cocoa

202

12

41

5

33

1

1

0

5

140

Hot Mulled Cider

114

0

28

0

23

0

0

0

0

23

ITEM NAME

BEVERAGES

APPENDIX

497


NUTRIENT CONTENT CLAIMS LEAN: less than 10 g fat, 4.5 g or less

saturated fat, and less than 95 mg cholesterol per serving and per 100 g

U. S. Department of Health and Human Services U. S. Food and Drug Administration Center for Food Safety and Applied Nutrition

EXTRA LEAN: less than 5 g fat, less than

2 g saturated fat, and less than 95 mg cholesterol per serving and per 100 g

A Food Labeling Guide September, 1994 (Editorial revisions June, 1999)

FREE

HIGH

This term means that a product contains no amount

This term can be used if the food contains 20 percent or more of the Daily Value for a particular nutrient in

of, or only trivial or “physiologically inconsequen-

a serving.

tial” amounts of, one or more of these components: fat, saturated fat, cholesterol, sodium, sugars, and

GOOD SOURCE

calories. For example, calorie-free means fewer than 5 calories per serving, and sugar-free and fat-free

This term means that one serving of a food contains

both mean less than 0.5 g per serving. Synonyms for

10 to 19 percent of the Daily Value for a particular

free include without, no, and zero. A synonym for fat-

nutrient.

free milk is skim.

REDUCED

LOW

This term means that a nutritionally altered product

This term can be used on foods that can be eaten fre-

contains at least 25 percent less of a nutrient or of

quently without exceeding dietary guidelines for one

calories than the regular, or reference, product. How-

or more of these components: fat, saturated fat, cho-

ever, a “reduced” claim can’t be made on a product if

lesterol, sodium, and calories. Thus, descriptors are

its reference food already meets the requirement for

defined as follows:

a “low” claim.

LOW-FAT: 3 g or less per serving

LESS

LOW SATURATED FAT: 1 g or less per serving

This term means that a food, whether altered or not,

LOW-SODIUM: 140 mg or less per serving

contains 25 percent less of a nutrient or of calories than the reference food. For example, pretzels that

VERY LOW SODIUM: 35 mg or less per serving

have 25 percent less fat than potato chips could

LOW-CHOLESTEROL: 20 mg or less and 2

g or less of saturated fat per serving

carry a “less” claim. Fewer is an acceptable synonym.

LOW-CALORIE: 40 calories or less per serving

LIGHT This descriptor can mean two things:

Synonyms for low include little, few, low source of,

and contains a small amount of.

First, that a nutritionally altered product con-

tains one-third fewer calories or half the fat of the

LEAN AND EXTRA LEAN

reference food. If the food derives 50 percent or more of its calories from fat, the reduction must be

These terms can be used to describe the fat content

50 percent of the fat.

of meat, poultry, seafood, and game meats.

TECHNIQUES OF HEALTHY COOKING

498


HEALTHY

Second, that the sodium content of a low-

calorie, low-fat food has been reduced by 50 per-

A “healthy” food must be low in fat and saturated

cent. In addition, light in sodium may be used on food

fat and contain limited amounts of cholesterol and

in which the sodium content has been reduced by at

sodium. In addition, if it’s a single-item food, it must

least 50 percent. The term light still can be used to

provide at least 10 percent of one or more of vita-

describe such properties as texture and color, as long

mins A or C, iron, calcium, protein, or fiber. Exempt

as the label explains the intent—for example, light

from this 10 percent rule are certain raw, canned,

brown sugar and light and fluffy.

and frozen fruits and vegetables and certain cereal-

MORE

grain products. These foods can be labeled healthy,

This term means that a serving of food, whether al-

nutritional profile, and, in the case of enriched grain

tered or not, contains a nutrient that is at least 10

products, conform to standards of identity, which

percent of the Daily Value more than the reference

call for certain required ingredients. If it’s a meal-

food. The 10 percent of Daily Value also applies to

type product, such as frozen entrées and multicourse

fortified, enriched, added, extra, and plus claims, but

frozen dinners, it must provide 10 percent of two or

in those cases, the food must be altered.

three of these vitamins or minerals or of protein or

Alternative spelling of these descriptive terms

fiber, in addition to meeting the other criteria. The

and their synonyms is allowed—for example, hi and

sodium content cannot exceed 360 mg per serving

lo—as long as the alternatives are not misleading.

for individual foods and 480 mg per serving for meal-

if they do not contain ingredients that change the

type products.

OTHER DEFINITIONS The regulations also address other claims. Among

meet the definition for “good source” of fiber. As an-

them:

other example, a claim that a product contains “no tropical oils” is allowed—but only on foods that are

PERCENT FAT FREE

“low” in saturated fat because consumers have come to equate tropical oils with high saturated fat.

A product bearing this claim must be a low-fat or a fat-free product. In addition, the claim must accu-

MEALS AND MAIN DISHES

rately reflect the amount of fat present in 100 g of the food. Thus, if a food contains 2.50 g fat per 50 g,

Claims that a meal or main dish is free of a nutrient,

the claim must be 95 percent fat free.

such as sodium or cholesterol, must meet the same requirements as those for individual foods. Other

IMPLIED

claims can be used under special circumstances. For example, low-calorie means the meal or main dish

These types of claims are prohibited when they

contains 120 calories or less per 100 g. Low-sodium

wrongfully imply that a food contains or does not

means the food has 140 mg or less per 100 g. Low

contain a meaningful level of a nutrient. For example,

cholesterol means the food contains 20 mg choles-

a product claiming to be made with an ingredient

terol or less per 100 g and no more than 2 g saturated

known to be a source of fiber (such as “made with

fat. Light means the meal or main dish is low-fat or

oat bran”) is not allowed unless the product contains

low-calorie.

enough of that ingredient (for example, oat bran) to

APPENDIX

499


STANDARDIZED FOODS

FRESH

Any nutrient content claim, such as “reduced fat,” “low

Although not mandated by NLEA, FDA has issued a

calorie,” and “light,” may be used in conjunction with a

regulation for the term “fresh.” The agency took this

standardized term if the new product has been spe-

step because of concern over the term’s possible

cifically formulated to meet FDA’s criteria for that

misuse on some food labels.

claim, if the product is not nutritionally inferior to

the traditional standardized food, and the new prod-

used to suggest that a food is raw or unprocessed. In

uct complies with certain compositional require-

this context, “fresh” can be used only on a food that is

ments set by FDA. A new product bearing a claim also

raw, has never been frozen or heated, and contains no

must have performance characteristics similar to

preservatives. (Irradiation at low levels is allowed.)

the referenced traditional standardized food. If the

Fresh frozen, frozen fresh, and freshly frozen can

product doesn’t, and the differences materially limit

be used for foods that are quickly frozen while still

the product’s use, its label must state the differences

fresh. Blanching (brief scalding before freezing to

(for example, “not recommended for baking”) to in-

prevent nutrient breakdown) is allowed.

form consumers.

The regulation defines the term fresh when it is

Other uses of the term fresh, such as in fresh

milk or freshly baked bread, are not affected.

RELATIVE CLAIMS For all relative claims, percent (or fraction) of change

Quantitative comparison of the amount of the nutri-

and identity of reference food must be declared in

ent in the product per labeled serving with that in ref-

immediate proximity to the most prominent claim.

erence food must be declared on information panel.

RELATIVE (OR COMPARATIVE) CLAIMS ACCOMPANYING INFORMATION RELATIVE (OR COMPARATIVE) CLAIMS

ACCOMPANYING CLAIMS

For “light” claims

Generally, percentage reduction for both fat and calories must be stated. An exception is that percentage reduction need not be specified for “low-fat” products. Quantitative comparisons must be stated for both fat and calories.

For claims characterizing the level ofantioxidant nutrients in a food

An RDI must be established for each of the nutrients that are the subject of the claim; each nutrient must have existing scientific evidence of antioxidant activity and the level of each nutrient must be sufficient to meet the definition for “high,” “good source,” or “high potency” in 21 CFR 101.54(b),(c), or (e). Beta-carotene may be the subject of an antioxidant claim when the level of vitamin A present as beta-carotene in the food is sufficient to qualify for the claim.

TECHNIQUES OF HEALTHY COOKING

500


REFERENCE FOOD “LIGHT” OR “LITE”

“REDUCED” AND “ADDED” (OR “FORTIFIED” AND “ENRICHED”)

(1) A food representative of the type of food bearing the claim (e.g., average value of top three brands

(1) An established regular product or average repre-

or representative value from valid data base), (2)

sentative product, and (2) Similar food.

Similar food (e.g., potato chips for potato chips), and

“MORE” AND “LESS” (OR “FEWER”)

(3) Not low-calorie and low-fat (except light-sodium foods which must be low-calorie and low-fat).

(1) An established regular product or average representative product, and (2) A dissimilar food in the same product category which may be generally substituted for the labeled food (e.g., potato chips for pretzels) or a similar food.

OTHER NUTRIENT CONTENT CLAIMS “LEAN”

ingredient food product that contains 100 percent

On seafood or game meat that contains less than 10

or more of the RDI for at least two-thirds of the vi-

g total fat, 4.5 g or less saturated fat, and less than 95

tamins and minerals with Daily Values, and that are

mg cholesterol per reference amount and per 100 g.

present in the product at 2 percent or more of the

RDI (e.g., “High potency multivitamin, multimineral

For meals and main dishes, meets criteria per

100 g and per labeled serving.

dietary supplement tablets”).

For mixed dish not measurable with a cup as

“HIGH,” “RICH IN,” OR “EXCELLENT SOURCE OF”

defined in Sec. 101.12(b) in table 2, provided that the food contains less than 8 g total fat, 3.5 g or less saturated fat, and less than 80 mg cholesterol per

Contains 20 percent or more of the Daily Value (DV)

reference amount customarily consumed.

to describe protein, vitamins, minerals, dietary fiber,

“EXTRA LEAN”

or potassium per reference amount. May be used on

On seafood or game meat that contains less than 5 g

tains a food that meets definition. May not be used

total fat, less than 2 g saturated fat, and less than 95

for total carbohydrate.

meals or main dishes to indicate that product con-

mg cholesterol per reference amount and per 100 g.

“GOOD SOURCE OF,” “CONTAINS,” OR “PROVIDES”

For meals and main dishes, meets criteria per

100 g and per labeled serving.

“HIGH POTENCY”

10 to 19 percent of the DV per reference amount.

May be used on foods to describe individual vitamins

to indicate that product contains a food that meets

or minerals that are present at 100 percent or more

definition. May not be used for total carbohydrate.

These terms may be used on meals or main dishes

of the RDI per reference amount—or on a multi-

APPENDIX

501


“MORE,” “ADDED,” “EXTRA,” OR “PLUS”

EQUIVALENCE CLAIMS “Contains as much [nutrient] as a [food]” may be made

10 percent or more of the DV per reference amount.

if both reference food and labeled food are a “good

May only be used for vitamins, minerals, protein, di-

source” of a nutrient on a per serving basis. (e.g.,

etary fiber, and potassium.

“Contains as much vitamin C as an 8-ounce glass of orange juice”).

“MODIFIED”

not considered implied claims unless they are made

May be used in statement of identity that bears a rel-

in a nutrition context:

ative claim (e.g., “Modified Fat Cheese Cake, contains 35 Percent Less Fat Than Our Regular Cheese Cake”).

1. Avoidance claims for religious, food intolerance, or other non-nutrition related reasons (e.g., “100 percent milk free”)

ANY FIBER CLAIM If food is not low in total fat, must state total fat in

2. Statements about non-nutritive substances (e.g., “no artificial colors”)

conjunction with claim such as “More Fiber.”

3. Added value statements (e.g., “made with real butter”)

IMPLIED CLAIMS Claims about a food or ingredient that suggest that

4. Statements of identity (e.g., “corn oil” or “corn oil margarine”); and special dietary statements made in compliance with a specific Part 105 provision.

the nutrient or ingredient is absent or present in a certain amount or claims about a food that suggest a food may be useful in maintaining healthy dietary practices and which are made with an explicit claim (e.g., “healthy, contains 3 grams of fat”) are implied

5. The terms Unsweetened and Unsalted as taste claims.

claims and are prohibited unless provided for in a regulation by FDA. In addition, the Agency has de-

6. The terms Sugar Free and No Added Sugar claims on dietary supplements only.

vised a petition system whereby specific additional claims may be considered.

The following label statements are generally

Claims that a food contains or is made with an

ingredient that is known to contain a particular nutrient may be made if product is “low” in or a “good source” of the nutrient associated with the claim (e.g., “good source of oat bran”).

TECHNIQUES OF HEALTHY COOKING

502


HEALTH CLAIMS APPROVED CLAIMS

FOOD REQUIREMENTS

CLAIM REQUIREMENTS

Calcium and Osteoporosis

High in calcium

INDICATES DISEASE DEPENDS ON MANY FACTORS BY LISTING RISK FACTORS OR THE DISEASE:

Gender—Female Race—Caucasian and Asian Age—Growing older

Assimilable (Bioavailable)

PRIMARY TARGET POPULATION: Females,

Supplements must disintegrate and dissolve

ADDITIONAL FACTORS NECESSARY TO REDUCE RISK: Eating healthful meals, regular

Phosphorus content cannot exceed calcium content

MECHANISM RELATING CALCIUM TO OSTEOPOROSIS: Optimizes peak bone

MODEL CLAIM, STATEMENTS

Regular exercise and a healthy diet with enough calcium helps teens and young adult white and Asian women maintain good bone health and may reduce their high risk of osteoporosis later in life.

Caucasian and Asian races, and teens and young adults in their bone-forming years.

exercise.

mass.

Foods or supplements containing more than 400 mg calcium must state that total intakes of greater than 2,000 mg calcium provide no added benefit to bone health. Sodium and Hypertension

Low sodium

Dietary Fat and Cancer

Low fat (Fish & game meats: “Extra lean”)

REQUIRED TERMS:

• Low saturated fat • Low cholesterol • Low fat (Fish & game meats: “Extra lean”)

REQUIRED TERMS:

Dietary Saturated Fat and Cholesterol and Risk of Coronary Heart Disease

REQUIRED TERMS:

• “Sodium,” “High blood pressure” Includes physician statement (Individuals with high blood pressure should consult their physicians) if claim defines high or normal blood pressure.

• “Total fat” or “Fat” • “Some types of cancers” or “Some cancers” Does not specify types of fats or fatty acids that may be related to risk of cancer.

• “Saturated fat and cholesterol” • “Coronary heart disease” or “Heart disease” Includes physician statement (individuals with elevated blood total- or LDLcholesterol should consult their physicians) if claim defines high or normal blood total—and LDL—cholesterol.

Diets low in sodium may reduce the risk of high blood pressure, a disease associated with many factors.

Development of cancer depends on many factors. A diet low in total fat may reduce the risk of some cancers.

While many factors affect heart disease, diets low in saturated fat and cholesterol may reduce the risk of this disease.

continued

APPENDIX

503


HEALTH CLAIMS APPROVED CLAIMS

FOOD REQUIREMENTS

CLAIM REQUIREMENTS

Fiber-Containing Grain Products, Fruits, and Vegetables and Cancer

• A grain product, fruit, or vegetable that contains dietary fiber • Low fat • Good source of dietary fiber (without fortification)

REQUIRED TERMS:

Fruits, Vegetables, and Grain Products That Contain Fiber, Particularly Soluble Fiber, and Risk of Coronary Heart Disease

• A fruit, vegetable, or grain product that contains fiber • Low saturated fat • Low cholesterol • Low fat • At least 0.6 grams of soluble fiber per RA (without fortification) • Soluble fiber content provided on label

REQUIRED TERMS:

Fruits and Vegetables

• A fruit or vegetable • Low fat • Good source (without fortification) of at least one of the following: Vitamin A, Vitamin C, or Dietary fiber

REQUIRED TERMS:

and Cancer

• “Fiber,” “Dietary fiber,” or “Total dietary fiber” • “Some types of cancer” or “Some cancers” Does not specify types of dietary fiber that may be related to risk of cancer.

• “Fiber,” “Dietary fiber,” “Some types of dietary fiber,” “Some dietary fibers,” or “Some fibers” • “Saturated fat” and “Cholesterol” • “Heart disease” or “Coronary heart disease” Includes physician statement (“Individuals with elevated blood total or LDL cholesterol should consult their physicians”) if claim defines high or normal blood total— and LDL— cholesterol.

• “Fiber,” “Dietary fiber,” or “Total dietary fiber” • “Total fat” or “Fat” • “Some types of cancer” or “Some cancers” Characterizes fruits and vegetables as “Foods that are low in fat and may contain Vitamin A, Vitamin C, and dietary fiber.” Characterizes specific food as a “Good source” of one or more of the following: Dietary fiber, Vitamin A, or Vitamin C. Does not specify types of fats or fatty acids or types of dietary fiber that may be related to risk of cancer.

TECHNIQUES OF HEALTHY COOKING

504

MODEL CLAIM, STATEMENTS

Low-fat diets rich in fiber-containing grain products, fruits, and vegetables may reduce the risk of some types of cancer, a disease associated with many factors.

Diets low in saturated fat and cholesterol and rich in fruits, vegetables, and grain products that contain some types of dietary fiber, particularly soluble fiber, may reduce the risk of heart disease, a disease associated with many factors.

Low-fat diets rich in fruits and vegetables (foods that are low in fat and may contain dietary fiber, Vitamin A, or Vitamin C) may reduce the risk of some types of cancer, a disease associated with many factors. Broccoli is high in Vitamins A and C, and it is a good source of dietary fiber.


HEALTH CLAIMS APPROVED CLAIMS

FOOD REQUIREMENTS

CLAIM REQUIREMENTS

Folate and Neural Tube Defects

“Good source” of folate (at least 40 mcg folate per serving)

REQUIRED TERMS:

• Dietary supplements, or foods in conventional food form that are naturally good sources of folate (i.e., only non-fortified food in conventional food form) • The claim shall not be made on products that contain more than 100% of the RDI for vitamin A as retinol or preformed vitamin A or vitamin D • Dietary supplements shall meet USP standards for disintegration and dissolution or otherwise bioavailable • Amount of folate required in N.L. Dietary Sugar Alcohol and Dental Caries

• Sugar free • The sugar alcohol must be xylitol, sorbitol, mannitol, maltitol, isomalt, lactitol, hydrogenated starch hydrolysates, hydrogenated glucose syrups, erythritol, or a combination • When a fermentable carbohydrate is present, the food must not lower plaque ph below 5.7

• Terms that specify the relationship (e.g., women who are capable of becoming pregnant and who consume adequate amounts of folate): “Folate,” “folic acid,” “folacin,” “folate a B vitamin,” “folic acid, a B vitamin,” “folacin, a B vitamin,” “neural tube defects,” “birth defects, spinal bifida, or anencephaly,” “birth defects of the brain or spinal cord—anencephaly or spinal bifida,” “spinal bifida or anencephaly, birth defects of the brain or spinal cord.” Must also include information on the multifactorial nature of neural tube defects, and the safe upper limit of daily intake.

REQUIRED TERMS:

• “Does not promote,” “may reduce the risk of,” “useful [or is useful] in not promoting” or “expressly [or is expressly] for not promoting” dental caries • “Sugar alcohol” or “sugar alcohols” or the name or names of the sugar alcohols, e.g., sorbitol • “Dental caries” or “tooth decay” Includes statement that frequent between-meal consumption of foods high in sugars and starches can promote tooth decay.

MODEL CLAIM, STATEMENTS

Healthful diets with adequate folate may reduce a woman’s risk of having a child with a brain or spinal cord defect.

Full claim: Frequent between-meal consumption of foods high in sugars and starches promotes tooth decay. The sugar alcohols in [name of food] do not promote tooth decay. Shortened claim (on small packages only): Does not promote tooth decay.

Packages with less than 15 square inches of surface area available for labeling may use a shortened claim.

continued

APPENDIX

505


HEALTH CLAIMS APPROVED CLAIMS

FOOD REQUIREMENTS

CLAIM REQUIREMENTS

Soluble Fiber from Certain Foods and Risk of Coronary Heart Disease

• Low saturated fat • Low cholesterol • Low fat • Include either (1) one or more eligible sources of whole oats, containing at least 0.75 g whole oat soluble fiber per RA; or (2) psyllium seed husk containing at least 1.7 g of psyllium husk soluble fiber per RA • Amount of soluble fiber per RA declared in nutrition label Eligible Source of Soluble Fiber:

REQUIRED TERMS:

Beta (ß) glucan soluble fiber from oat bran, rolled oats (or oatmeal), and whole oat flour, whole-grain barley, and certain dry-milled barley grain products.

• “Heart disease” or “coronary heart disease” • “Soluble fiber” qualified by either “psyllium seed husk” or the name of the eligible source of whole oat soluble fiber • “Saturated fat” and “cholesterol” • “Daily dietary intake of the soluble fiber source necessary to reduce the risk of CHD and the contribution one serving of the product makes to this level of intake” Additional Required Label Statement: Foods bearing a psyllium seed husk health claim must also bear a label statement concerning the need to consume them with adequate amounts of fluids; e.g., “NOTICE: This food should be eaten with at least a full glass of liquid. Eating this product without enough liquid may cause choking. Do not eat this product if you have difficulty in swallowing.”

MODEL CLAIM, STATEMENTS

Soluble fiber from foods such as [name of soluble fiber source, and, if desired, name of food product], as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. A serving of [name of food product] supplies __ grams of the [necessary daily dietary intake for the benefit] soluble fiber from [name of soluble fiber source] necessary per day to have this effect.

Oat bran must provide at least 5.5% ß-glucan soluble fiber, rolled oats must provide at least 4% ß-glucan soluble fiber, and whole oat flour must provide at least 4% ß-glucan soluble fiber or psyllium husk with purity of no less than 95%. Soy Protein and Risk of Coronary Heart Disease

• At least 6.25 g soy protein per RA • Low saturated fat • Low cholesterol • Low fat (except that foods made from whole soybeans that contain no fat in addition to that inherent in the whole soybean are exempt from the “low fat” requirement)

REQUIRED TERMS:

• “Heart disease” or “coronary heart disease” • “Soy protein” • “Saturated fat” and “cholesterol” • Claim specifies daily dietary intake levels of soy protein associated with reduced risk • Claim specifies amount of soy protein in a serving of food

TECHNIQUES OF HEALTHY COOKING

506

(1) 25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. A serving of [name of food] supplies __ grams of soy protein. (2) Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease. One serving of [name of food] provides __ grams of soy protein.


HEALTH CLAIMS MODEL CLAIM, STATEMENTS

APPROVED CLAIMS

FOOD REQUIREMENTS

CLAIM REQUIREMENTS

Plant Sterol/Stanol Esters and Risk of Coronary Heart Disease

• At least 0.65 g plant sterol esters per RA of spreads and salad dressings or • At least 1.7 g plant stanol esters per RA of spreads, salad dressings, snack bars, and dietary supplements • Low saturated fat • Low cholesterol • Spreads and salad dressings that exceed 13 g fat per 50 g must bear the statement “see nutrition information for fat content” Salad dressings are exempted from the minimum 10% DV nutrient requirement (see General Criteria on page 508)

REQUIRED TERMS:

Claim specifies that plant sterol or stanol esters should be consumed with two different meals per day.

(2) Diets low in saturated fat and cholesterol that include two servings of foods that provide a daily total of at least 3.4 grams of plant stanol esters in two meals may reduce the risk of heart disease. A serving of [name of food] supplies __ grams of plant stanol esters.

• Contains 51 percent or more whole-grain ingredients by weight per RA • Dietary fiber content at least: 3.0 g per RA of 55 g

REQUIRED WORDING OF THE CLAIM:

NA

Whole-Grain Foods and Risk of Heart Disease and Certain Cancers

• “May” or “ might” reduce the risk of CHD • “Heart disease” or “coronary heart disease” • “Plant sterol esters” or “plant stanol esters”; except “vegetable oil” may replace the term “plant” if vegetable oil is the sole source of the sterol/stanol ester Claim specifies plant stero/stanol esters are part of a diet low in saturated fat and cholesterol. Claim does not attribute any degree of CHD risk reduction. Claim specifies the daily dietary intake of plant sterol or stanol esters necessary to reduce CHD risk, and the amount provided per serving.

(1) Foods containing at least 0.65 gram per serving of vegetable oil sterol esters, eaten twice a day with meals for a daily total intake of at least 1.3 grams, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. A serving of [name of food] supplies __ grams of vegetable oil sterol esters.

“Diets rich in whole-grain foods and other plant foods and low in total fat, saturated fat, and cholesterol may reduce the risk of heart disease and some cancers.”

2.8 g per RA of 50 g 2.5 g per RA of 45 g 1.7 g per RA of 35 g Potassium and the Risk of High Blood Pressure and Stroke*

• Good source of potassium • Low sodium • Low total fat • Low saturated fat • Low cholesterol

REQUIRED WORDING FOR THE CLAIM:

NA

“Diets containing foods that are a good source of potassium and that are low in sodium may reduce the risk of high blood pressure and stroke.”

*Claims authorized based on authoritative statements by federal scientific bodies U.S. Food and Drug Administration Center for Food Safety and Applied Nutrition, A Food Labeling Guide, September 1994 (Editorial revisions June 1999 and November 2000)

continued

APPENDIX

507


HEALTH CLAIMS All information in one place without intervening material (reference statement permitted).

Not represented for infants or toddlers less than 2 years of age.

Only information on the value that intake or reduced intake, as part of a total dietary pattern, may have on a disease or health-related condition.

Uses “may” or “might” to express relationship between substance and disease. Does not quantify any degree of risk reduction.

Enables public to understand information provided and significance of information in the context of a total daily diet.

Indicates disease depends on many factors. Food contains less than the specified levels of four disqualifying nutrients:

Complete, truthful, and not misleading. Food contains, without fortification, 10 percent or more of the Daily Value for one of six nutrients (dietary supplements excepted):

DISQUALIFYING NUTRIENTS

FOODS

MAIN DISHES

MEAL PRODUCTS

Fat

13 g

19.5 g

26 g

Vitamin A

500 IU

Calcium

100 mg

Saturated Fat

4g

6g

8g

Vitamin C

6 mg

Protein

5g

Cholesterol

60 mg

90 mg

120 mg

Iron

1.8 mg

Fiber

2.5 g

Sodium

480 mg

720 mg

960 mg

Abbreviations: RA = reference amount, IU = International Units

TECHNIQUES OF HEALTHY COOKING

508


REFERENCE AMOUNTS CUSTOMARILY CONSUMED PER EATING OCCASION PRODUCT CATEGORY

EXAMPLES

REFERENCE AMOUNT

Bakery Products

Biscuits, croissants, bagels, tortillas, soft bread sticks, soft pretzels, corn bread, hush puppies

55 g

Breads (excluding sweet quick type), rolls

50 g

Brownies

40 g

Cakes, heavy-weight (cheese cake;

125 g

pineapple upside-down cake; fruit, nut, and vegetable cakes) Cakes, medium-weight

80 g

Cakes, light-weight (angel food, chiffon, or sponge)

55 g

Coffee cakes, crumb cakes, doughnuts,

55 g

Danish

Beverages Cereal and Other Grain Products

Cookies

30 g

Crackers

15 g

Croutons

7g

French toast, pancakes

110 g

Grain-based bars with or without filling; e.g., breakfast bars, granola bars, rice cereal bars

40 g

Pies, cobblers, fruit crisps, turnovers

125 g

Pizza crusts

55 g

Taco shells, hard

30 g

Carbonated and noncarbonated beverages, wine coolers, water

8 fl oz

Coffee or tea, flavored and sweetened

8 fl oz

Breakfast cereals (hot cereal type), hominy grits

1 cup prepared; 40 g plain dry

Breakfast cereals, ready-to-eat, weighing less than 20 g per cup; e.g., plain puffed cereal grains

15 g

Breakfast cereals, ready-to-eat weighing 20 g or more but less than 43 g per cup; high fiber cereals containing 28 g or more of fiber per 100 g

30 g

Breakfast cereals, ready-to-eat, weighing 43 g or more per cup

55 g

Bran or wheat germ

15 g

Flours or cornmeal

30 g

Grains; e.g., rice, barley

140 g prepared; 45 g dry

Pastas; plain

140 g prepared; 55 g dry

Pastas, dry, ready-to-eat; e.g., fried canned chow mein noodles

25 g

Starches; e.g., cornstarch, potato starch, tapioca

10 g

Stuffing

100 g

Grains; e.g., rice, barley

140 g prepared; 45 g dry

continued

APPENDIX

509


PRODUCT CATEGORY

EXAMPLES

REFERENCE AMOUNT

Dairy Products and Substitutes

Cheese, cottage

110 g

Cheese used primarily as ingredients; e.g., dry cottage cheese, ricotta cheese

55 g

Cheese, grated hard; e.g., Parmesan,

5g

Romano Cheese, all others except those listed as separate for distinct categories—includes cream cheese and cheese spread

30 g

Cheese sauce—see “Sauces” Cream or cream substitutes

15 mL

Cream or cream substitutes, powder

2g

Cream, half-and-half

30 mL

Eggnog

1⁄2 cup (120 mL)

Milk, condensed, undiluted

2 tbsp (30 mL)

Milk, evaporated, undiluted

2 tbsp (30 mL)

Milk, milk-based drinks; e.g., instant

1 cup (240 mL)

breakfast meal replacement, cocoa Shakes or shake substitutes; e.g., dairy

1 cup (240 mL)

shake mixes, fruit frost mixes

Desserts

Dessert Toppings and Fillings

Egg and Egg Substitutes

Fats and Oils

Sour cream

30 g

Yogurt

225 g

Ice cream, ice milk, frozen yogurt, sherbet

1⁄2 cup

Frozen flavored and sweetened ice and pops

85 g

Sundaes

1 cup

Custards, gelatin, or pudding

1⁄2 cup

Cake frostings or icings

35 g

Other dessert toppings; e.g., fruits, syrups, spreads, marshmallow cream, nuts, dairy and nondairy whipped toppings

2 tbsp

Pie fillings

85 g

Egg mixtures; e.g., egg foo young,

110 g

scrambled eggs, omelets Eggs (all sizes)

50 g

Egg substitutes

50 g

Butter, margarine, oil

1 tbsp

Butter replacement, powder

2g

Dressings for salads

30 g

Mayonnaise, sandwich spreads,

15 g

mayonnaise-type dressings Spray types

0.25 g

TECHNIQUES OF HEALTHY COOKING

510


PRODUCT CATEGORY

EXAMPLES

REFERENCE AMOUNT

Fish, Shellfish, Game Meats, and Meat or Poultry Substitutes

Bacon substitutes, canned anchovy, caviar

15 g

Dried; e.g., jerky

30 g

Entrées with sauce; e.g., fish with cream sauce, shrimp with lobster sauce

140 g

Entrées without sauce, cooked; e.g., plain or fried fish

85 g

Fish, shellfish or game meat, canned

55 g

Substitute for luncheon meat, meat

55 g

spreads, for distinct pieces Fruits and Fruit Juices

Smoked or pickled fish, shellfish, or game meat, fish or shellfish spread

55 g

Candied or pickled

30 g

Dried

40 g

Fruits for garnish or flavor; e.g., maraschino cherries

4g

Fruit relishes; e.g., cranberry sauce

70 g

Fruits used primarily as ingredients,

30 g

avocado

Legumes Miscellaneous Category

Fruits used primarily as ingredients, others (cranberries, lemon, lime)

55 g

Watermelon

280 g

All other fruits

140 g

Juices, nectars, fruit drinks

240 ml

Juices used as ingredients; e.g., lemon juice, lime juice

5 ml

Bean cake (tofu), tempeh

85 g

Beans, plain or in sauce

130 g

Baking powder, baking soda

0.6 g

Baking decorations; e.g., colored sugars and sprinkles for cookies, by teaspoon

1 tsp (4 g)

Batter mixes, bread crumbs

30 g

Cooking wine

30 ml

Drink mixers (without alcohol)

240 mL

Salad and potato toppers; e.g., salad

7g

crunchies, salad crispins, substitutes for bacon bits

Mixed Dishes

Nuts and Seeds

Salt, salt substitutes, seasoning salts

1⁄4 tsp

Spices, herbs

1⁄4 tsp or 0.5 g

Measurable with cup; e.g., casseroles, hash, macaroni and cheese, pot pies, spaghetti with sauce, stews, etc.

1 cup

Not measurable with cup; e.g., burritos, egg rolls, enchiladas, pizza, rolls, quiche, all types of sandwiches

140 g

Nuts, seeds, and mixtures, chopped,

30 g

slivered, and whole Nut and seed butters, pastes, or creams

2 tbsp

Coconut, nut and seed flours

15 g continued

APPENDIX

511


PRODUCT CATEGORY

EXAMPLES

REFERENCE AMOUNT

Potatoes and Sweet Potatoes/Yams

French fries, hash browns, skins, or pancakes

70 g

Mashed, candied, stuffed, or with sauce

140 g

Plain, fresh, canned, or frozen

110 g

Gelatin salad

120 g

Pasta or potato salad

140 g

All other salads; e.g., egg, fish, shellfish, bean, fruit, or vegetable

100 g

Barbecue sauce, hollandaise sauce, tartar sauce, other sauces for dipping

2 tbsp

Major main entrée sauces; e.g., spaghetti sauce

125 g

Minor main entrée sauces (e.g., pizza sauce, pesto), other sauces used as toppings (e.g., gravy, white sauce, cheese sauce), cocktail sauce

1⁄4 cup

Major condiments; e.g., ketchup, steak

1 tbsp

Salads

Sauces, Dips, Gravies, and Condiments

sauce, soy sauce, vinegar, teriyaki Minor condiments; e.g., horseradish, hot sauces, mustards, Worcestershire sauce

1 tsp

Snacks

All varieties, chips, pretzels, popcorns, extruded snacks, fruit- based snacks (e.g., chips), grain-based snack pieces

30 g

Soups

All varieties

245 g

Sugars and Sweets

Baking candies; e.g., chips

15 g

Hard candies, breath mints

2g

Hard candies, roll-type

5g

Hard candies, others

15 g

All other candies

40 g

Confectioners’ sugar

30 g

Honey, jams, jellies, fruit butter, molasses

1 tbsp

Marshmallows

30 g

Sugar

4g

Vegetables primarily used for garnish or flavor; e.g., pimiento, parsley

4g

Chile pepper, green onion

30 g

All other vegetables without sauce

85 g

Vegetable juice

240 ml

Olives

15 g

Pickles, all types

30 g

Pickle relishes

15 g

Vegetable pastes; e.g., tomato paste

30 g

Vegetable sauces or purées; e.g., tomato sauce

60 g

Vegetables

Section 21CFR101.12 [Code of Federal Regulations] [Title 21, Volume 2] [Revised as of April 1, 2002] From the U.S. Government Printing Office via GPO Access [CITE: 21CFR101.12]

TECHNIQUES OF HEALTHY COOKING

512


WEIGHT, VOLUME, AND TEMPERATURE CONVERSIONS WEIGHT MEASURE CONVERSIONS

TEMPERATURE CONVERSIONS

U.S.

METRIC

DEGREES FAHRENHEIT (°F)

DEGREES CELSIUS (°C)

1⁄4 ounce

7 grams

32°

1⁄2 ounce

14 grams (rounded to 15)

40°

1 ounce

28.35 grams (rounded to 20)

140°

60°

4 ounces

113.4 grams (rounded to 115)

150°

66°

8 ounces (1⁄2 pound)

226.8 grams (rounded to 225)

160°

71°

16 ounces (1 pound)

453.6 grams (rounded to 450)

170°

77°

32 ounces (2 pounds)

907.2 grams (rounded to 900)

212°

100°

40 ounces (21⁄2 pounds)

1.134 kilograms (rounded to 1.15)

275°

135°

300°

149°

325°

163°

350°

177°

375°

191°

400°

204°

425°

218°

VOLUME MEASURE CONVERSIONS U.S.

METRIC

1 teaspoon

4.93 milliliters (rounded to 5)

1 tablespoon

14.79 milliliters (rounded to 15)

450°

232°

1 fluid ounce (2 tablespoons)

29.58 milliliters (rounded to 30)

475°

246°

2 fluid ounces (1⁄4 cup)

59 milliliters (rounded to 60)

500°

260°

8 fluid ounces (1 cup)

236.64 milliliters (rounded to 240)

*Celsius temperatures have been rounded.

16 fluid ounces (1 pint)

473.28 milliliters (rounded to 480)

32 fluid ounces (1 quart)

946.56 milliliters (rounded to 950 milliliters or 0.95 liter)

128 fluid ounces (1 gallon)

3.79 liters (rounded to 3.75 liters)

*About the rounding of converted metric measurements: The recipes in this book were developed and tested using standard U.S. measurements for weight and volume. They have been converted into metric measurements and rounded. In order for the measuring and portioning information to make sense, the rounded metric conversions are as accurate as reasonable, within a range of 5 grams for conversions under 8 ounces, 15 grams up to 20 ounces.

APPENDIX

513


INFORMATION, HINTS, AND TIPS FOR CALCULATIONS 1 gallon = 4 quarts = 8 pints = 16 cups (8 fluid ounces) = 128 fluid ounces

METRIC PREFIXES

kilo = 1,000

1 fifth bottle = approximately 11⁄2 pints or exactly 25.6 fluid ounces

hecto = 100 deka = 10

1 measuring cup holds 8 fluid ounces (a coffee cup generally holds 6 fluid ounces)

deci = 1/10

1 egg white = 2 fluid ounces (average)

centi = 1/100

1 lemon = 1 to 11⁄4 fluid ounces of juice

milli = 1/1,000

1 orange = 3 to 31⁄4 fluid ounces of juice

COMMON EQUIVALENCIES FOR U.S. VOLUME MEASURES

TO CONVERT FAHRENHEIT TO CELSIUS:

(°F − 32) × 0.5556 = °C

TO CONVERT CELSIUS TO FAHRENHEIT:

(°C + 32) × 1.8 = °F

1 gallon

4 quarts

128 fluid ounces

TO CONVERT OUNCES AND POUNDS TO GRAMS:

1 quart

2 pints

32 fluid ounces

1 pint

2 cups

16 fluid ounces

1 cup

16 tablespoons

8 fluid ounces

3

⁄4 cup

12 tablespoons

6 fluid ounces

2⁄3 cup

10 tablespoons + 2 teaspoons

51⁄3 fluid ounces

1⁄2 cup

8 tablespoons

4 fluid ounces

TO CONVERT FLUID OUNCES TO MILLILITERS:

1⁄3 cup

5 tablespoons + 1 teaspoon

2 2⁄3 fluid ounces

TO CONVERT MILLILITERS TO FLUID OUNCES:

1⁄4 cup

4 tablespoons

2 fluid ounces

1 tablespoon

3 teaspoons

1⁄2 fluid ounce

Multiply ounces by 28.35 to determine grams; multiply pounds by 453.59 to determine grams TO CONVERT POUNDS TO KILOGRAMS:

Divide pounds by 2.2 to determine kilograms TO CONVERT GRAMS TO OUNCES OR POUNDS:

Divide grams by 28.35 to determine ounces; divide grams by 453.59 to determine pounds

Multiply fluid ounces by 30 to determine milliliters Divide milliliters by 30 to determine fluid ounces

TECHNIQUES OF HEALTHY COOKING

514


RECOMMENDED RESOURCES AND READINGS SANITATION AND SAFETY

The New Living Heart Diet. Michael E. DeBakey, Antonio M. Gotto, Jr., Lynne W. Scott, and John P.

Applied Foodservice Sanitation Textbook. 4th ed.

Foreyt. Simon and Schuster, 1996.

Educational Foundation of the National Restaurant Association, 1993.

Nutrition: Concepts and Controversies. 8th ed. Eleanor R. Whitney and Frances S. Sizer. Brooks/

Basic Food Sanitation. The Culinary Institute of

Cole, 2003.

America, 1993.

GENERAL AND CLASSICAL COOKERY

HACCP: Reference Book. Educational Foundation of the National Restaurant Association, 1993.

The Chef’s Compendium of Professional Recipes. 3rd ed. John Fuller, Edward Renold, and David Fos-

CHEMISTRY OF COOKING

kett. Butterworth-Heinemann, 1992.

CookWise: The Secrets of Cooking Revealed. Shirley

Classical Cooking the Modern Way. 3rd ed. Eugene

Corriher. Morrow/Avon, 1997.

Pauli. John Wiley & Sons, 1999.

The Curious Cook. Harold McGee. Macmillan, 1992.

Cuisine Actuelle. Victor Gielisse. Taylor Publications,

The Experimental Study of Food. 2nd ed. Ada Marie

1992.

Campbell, Marjorie Porter Penfield, Ruth Mary Gris-

Culinary Artistry. Andrew Dornenberg and Karen

wold. Constable and Co., 1979.

Page. John Wiley & Sons, 1996.

Food Science. 3rd ed. Helen Charley. Prentice Hall

Dining in France. Christian Millau. Stewart, Work-

Professional, 1994.

man, 1986.

On Food and Cooking: The Science and Lore of the

Escoffier: The Complete Guide to the Art of Modern

Kitchen. Harold McGee. Scribner, 2004.

Cookery. Auguste Escoffier. John Wiley & Sons, 1997.

NUTRITION AND NUTRITIONAL COOKERY

Escoffier Cook Book. Auguste Escoffier. Crown, 1976.

Food and Culture in America: A Nutrition Handbook. Pamela Goyan Kittler and Kathryn P. Sucher. Wad-

The Essential Cook Book. Terence Conran, Caroline

sworth, 1997.

Conran, and Simon Hopkinson. Stewart, Tabori & Chang, 1980.

Handbook of the Nutritional Value of Foods in Common Units. U.S. Department of Agriculture. Dover,

Essentials of Cooking. James Peterson. Artisan,

1986.

2003.

In Good Taste: A Contemporary Approach to Cook-

Garde Manger: The Art and Craft of the Cold

ing. Victor Gielisse. Simon & Schuster, 1998.

Kitchen. The Culinary Institute of America. John Wiley & Sons, 2012.

The Mediterranean Diet Cookbook: A Delicious Alternative for Lifelong Health. Nancy Harmon Jenkins. Bantam, 1994.

RECOMMENDED RESOURCES AND READINGS

515


Gastronomy. Jean Anthelme Brillat-Savarin. Coun-

Jacques Pepin’s Art of Cooking. Jacques Pepin. Vols

terpoint, 2000.

1 and 2. Alfred A. Knopf, 1987.

The Grand Masters of French Cuisine. Selected

James Beard’s Theory and Practice of Good Cooking.

and adapted by Celine Vence and Robert Courtine.

Running Press, 1997.

Putnam, 1978.

Jewish Cooking in America. Joan Nathan. Alfred A.

Great Chefs of France. Anthony Blake and Quentin

Knopf, 1998.

Crewe. Harry N. Abrams, 1978.

Ma Gastronomie. Ferdinand Point. Translated by

Guide Culinaire: The Complete Guide to the Art of

Frank Kulla and Patricia S. Kulla. Lyceum Books,

Modern Cooking. Auguste Escoffier. Translated by

1974.

H.L. Cracknell and R. J. Kaufmann. John Wiley & Sons,

The Physiology of Taste, or Meditations on Tran-

1979.

scendental Gastronomy. Jean Anthelme Brillat-

Introductory Foods. 11th ed. Marion Bennion. Pren-

Savarin. Translated by M. F. K. Fisher. Counterpoint,

tice Hall, 2004.

2000. Le Répertoire de la Cuisine. Louis Saulnier. Barron’s, 1977.

TECHNIQUES OF HEALTHY COOKING

516


GLOSSARY ACID: A substance that tests lower than 7 on the

AMUSE-GUEULE: Chef’s tasting; a small portion

pH scale. Acids have a sour or sharp flavor. Acidity

(one or two bites) of something exotic, unusual, or

occurs naturally in many foods, including citrus juice,

otherwise special that is served when the guests in

vinegar, wine, and sour milk products. Acids also act

a restaurant are seated. The amuse is not listed on

as tenderizers in marinades, helping to break down

a menu and is included in the price of an entrée. May

connective tissues and cell walls.

also be known as amuse-bouche.

ADULTERATED FOOD: Food that has been con-

ANAEROBIC BACTERIA: Bacteria that do not require

taminated to the point that it is considered unfit for

oxygen to function.

human consumption.

ANTIOXIDANTS: Naturally occurring substances that

AEROBIC BACTERIA: Bacteria that require the pres-

retard the breakdown of tissues in the presence of

ence of oxygen to function.

oxygen. May be added to food during processing or may occur naturally. Help to prevent food from

À LA CARTE: A menu in which the patron makes indi-

becoming rancid or discolored due to oxidation.

vidual selections from various menu categories; each item is priced separately.

ANTIPASTO: Typically, a platter of hot or cold hors

d’oeuvre served as part of Italian meal that includes

À LA MINUTE: Literally, “at the minute.” A restaurant

meats, olives, cheeses, and vegetables.

production approach in which dishes are not prepared until an order arrives in the kitchen.

APÉRITIF: A light alcoholic beverage consumed

before the meal to stimulate the appetite.

ALBUMEN: The egg white. Makes up about 70 per-

cent of the egg and contains most of the protein in

APPAREIL: A prepared mixture of ingredients used

the egg.

alone or in another preparation.

AL DENTE: Literally, “to the tooth”; refers to an item,

APPETIZER: Light food served before a meal or as the

such as pasta or vegetables, cooked until it is tender

first course of a meal. It may be hot or cold, plated or

but still firm, not soft.

served as finger food.

ALKALI: A substance that tests at higher than 7 on

AQUACULTURE: The farm raising of fish or shellfish in

the pH scale. Alkalis are sometimes described as

natural or controlled marine tanks or ponds.

having a slightly soapy flavor and can be used to bal-

ARBORIO: A high-starch, short-grain rice traditionally

ance acids. Olives and baking soda are two of the few

used in the preparation of risotto.

alkaline foods.

AROMATICS: Ingredients such as herbs, spices,

ALLUMETTE: Vegetable cut usually referring to

vegetables, citrus fruits, wines, and vinegars, used to

potatoes cut into pieces the size and shape of matchsticks; 1⁄8 in by 1⁄8 in by 1 to 2 in/3 mm by 3 mm by 3

enhance the flavor and fragrance of food.

to 5 cm. Also called julienne.

ARROWROOT: A powdered starch made from the root

of a tropical plant of the same name. Used primarily

AMINO ACIDS: The building blocks of proteins. Of the

as a thickener. Remains clear when cooked.

twenty amino acids in the human diet, eight are called “essential” because they cannot be produced by the

ASPIC: A clear jelly made from stock (or occasionally

body and must be supplied through a person’s diet.

fruit or vegetable juices) thickened with gelatin. Used to coat foods or cubed and used as a garnish. GLOSSARY

517


AS-PURCHASED (AP) WEIGHT: The weight of an item

BRAISE: A cooking method in which the main item,

as received from the supplier before trimming or

usually meat, is seared in fat, then simmered at a low

other preparation (as opposed to edible-portion [EP]

temperature in a small amount of stock or another

weight).

liquid (usually halfway up the meat item) in a covered vessel for a long time. The cooking liquid is then

BACTERIA: Microscopic organisms. Some have

reduced and used as the base of a sauce.

beneficial properties; others can cause food-borne illnesses when contaminated foods are ingested.

BRAN: The outer layer of a cereal grain and the part

highest in fiber.

BAIN-MARIE: The French term for a water bath used

to cook foods gently by surrounding the cooking

BRAZIER/BRASIER: A pan, designed specifically for

vessel with simmering water. Also, a set of cylindri-

braising, that usually has two handles and a tight-

cal nesting pots used to hold foods in a water bath

fitting lid. Often is round but may be square or

or with a single, long handle used as a double boiler.

rectangular. It is also called a rondeau.

Also, steam-table inserts.

BRINE: A solution of salt, water, and seasonings used

BAKE: To cook food by surrounding it with dry heat in

to preserve or moisten foods.

a closed environment, as in an oven.

BROIL: To cook by means of a radiant heat source

BARBECUE: To cook food by grilling it over a wood or

placed above the food.

charcoal fire. Usually some sort of marinade or sauce

BROILER: The piece of equipment used to broil foods.

is brushed on the item during cooking. Also, meat that is cooked in this way.

BROTH: A flavorful, aromatic liquid made by sim-

mering water or stock with meat, vegetables, and/or

BATCH COOKING: A cooking technique in which

spices and herbs.

appropriately sized batches of food are prepared several times throughout a service period so that a

BROWN SAUCE: A sauce made from a brown stock

fresh supply of cooked items is always available.

and aromatics and thickened by roux, a pure starch slurry, and/or a reduction; includes sauce Espagnole,

BÂTON/BÂTONNET: Items cut into pieces somewhat

larger than allumette or julienne; 1⁄4 in by 1⁄4 in by 1 to

demi-glace, jus de veau lié, and pan sauces.

2 in/6 mm by 6 mm by 3 to 5 cm. French for “stick” or

BROWN STOCK: An amber liquid produced by simmer-

“small stick.”

ing browned bones and meat (usually veal or beef) with vegetables and aromatics (including caramelized

BLANCH: To cook an item briefly in boiling water

mirepoix and tomato purée).

or hot fat before finishing or storing it. Blanching preserves the color, lessens strong flavors, and helps

BRUISE: To partially crush a food item in order to

remove the peels of some fruits and vegetables.

release its flavor.

BLEND: A mixture of two or more flavors combined to

BRUNOISE: Dice cut of 1⁄8-in/3-mm cubes. For a

achieve a particular flavor or quality. Also, to mix two

brunoise cut, items are first cut in julienne, then cut crosswise. For a fine brunoise of 1⁄16-in/1.50-mm

or more ingredients together until combined.

cubes, cut items first in fine julienne.

BOIL: A cooking method in which items are immersed

in liquid at or above the boiling point (212°F/100°C).

BUTTERFLY: To cut an item (usually meat or seafood)

and open out the edges like a book or the wings of a

BOUQUET GARNI: A small bundle of herbs tied with

butterfly.

string. It is used to flavor stocks, braises, and other preparations. Usually contains bay leaf, parsley, thyme, and possibly other aromatics wrapped in leek leaves.

TECHNIQUES OF HEALTHY COOKING

518


BUTTERMILK: A dairy beverage with a slightly sour

CHILI POWDER: Dried chiles that have been ground

flavor similar to that of yogurt. Traditionally, the liq-

or crushed, often with other ground spices and herbs

uid by-product of butter churning, now usually made

added.

by culturing skim milk.

CHINE: Backbone or a cut of meat that includes the

CALORIE: A unit used to measure food energy. It is

backbone. Also, to separate the backbone and ribs to

the amount of energy needed to raise the tempera-

facilitate carving.

ture of 1 kilogram of water by 1°C.

CHINOIS: A conical sieve used for straining foods

CANAPÉ: An hors d’oeuvre consisting of a small piece

through a fine wire mesh.

of bread or toast, often cut in a decorative shape,

CHOLESTEROL: A substance found exclusively in ani-

garnished with a savory spread or topping.

mal products such as meat, eggs, and cheese (dietary

CARAMELIZATION: The process of browning sugar

cholesterol) or in the blood (serum cholesterol).

in the presence of heat. The caramelization of sugar

CHOP: To cut into pieces of roughly the same size.

occurs from 320° to 360°F/160° to 182°C.

Also, a small cut of meat including part of the rib.

CARBOHYDRATE: One of the basic nutrients used by

CHOWDER: A thick soup that may be made from a

the body as a source of energy. Types include simple

variety of ingredients but usually contains potatoes.

(sugars) and complex (starches and fibers).

CIGUATERA TOXIN: A toxin found in certain species

CARBON DIOXIDE: A colorless, tasteless, edible gas

of fish, harmless to the fish, which causes illness

obtained through fermentation or from the combi-

in humans when eaten. The poisoning is caused by

nation of soda and acid, which acts to leaven baked

the fish’s diet and is not eradicated by cooking or

goods.

freezing.

CARRY-OVER COOKING: Heat retained in cooked

CLARIFICATION: The process of removing solid

foods that allows them to continue cooking even

impurities from a liquid (such as butter or stock).

after removal from the cooking medium. Especially

Also, a mixture of ground meat, egg whites, mirepoix,

important to roasted foods.

tomato purée, herbs, and spices used to clarify broth

CELLULOSE: A complex carbohydrate; it is the main

for consommé.

structural component of plant cells.

COAGULATION: The curdling or clumping of proteins,

CEPHALOPOD: Marine creatures whose tentacles

usually due to the application of heat or acid.

and arms are attached directly to their heads, such as

COARSE CHOP: A type of preparation in which food

squid and octopus.

is cut into pieces of roughly the same size. Used for

CHIFFONADE: Leafy vegetables or herbs cut into fine

items such as mirepoix, where appearance is not

shreds; often used as a garnish.

important.

CHILE: The fruit of certain types of capsicum pep-

COCOA: The pods of the cacao tree, processed to

pers (not related to black pepper), used fresh or

remove the cocoa butter and ground into powder.

dried as a seasoning. Chiles come in many types (e.g.,

Used as a flavoring.

jalapeño, serrano, poblano) and varying degrees of

COLLAGEN: A fibrous protein found in the connec-

spiciness.

tive tissue of animals, used to make glue and gelatin.

CHILI: A stewed dish flavored with chili powder,

Breaks down into gelatin when cooked in a moist

meat, and beans (optional).

environment for an extended period of time.

GLOSSARY

519


COMBINATION METHOD: A cooking method that

CONVERTED RICE: Rice that has been pressure-

involves the application of both dry and moist heat

steamed and dried before milling to remove surface

to the main item (e.g., meats seared in fat then sim-

starch and retain nutrients. Also known as parboiled

mered in a sauce for braising or stewing).

rice.

COMPLETE PROTEIN: A food source that provides all

CORNSTARCH: A fine, white powder milled from dried

of the essential amino acids in the correct ratio so

corn; used primarily as a thickener for sauce and

that they can be used in the body for protein synthe-

occasionally as an ingredient in batters.

sis. May require more than one ingredient (such as

COTTAGE CHEESE: A fresh cheese made from the

beans and rice together).

drained curd of soured cow’s milk.

COMPLEX CARBOHYDRATE: A large molecule made

COULIS: A thick purée of vegetables or fruit, served

up of long chains of sugar molecules. In food, these

hot or cold. Traditionally refers to the thickened

molecules are found in starches and fiber.

juices of cooked meat, fish, shellfish purée, or certain

COMPOSED SALAD: A salad in which the items are

thick soups.

carefully arranged separately on a plate, rather than

COURT BOUILLON: Literally “short broth.” An aro-

tossed together.

matic vegetable broth that usually includes an acidic

CONCASSER: To pound or chop coarsely. Concassé

ingredient, such as wine or vinegar; most commonly

usually refers to tomatoes that have been peeled,

used for poaching fish.

seeded, and chopped.

COUSCOUS: Pellets of semolina or cracked wheat

CONDIMENT: An aromatic mixture, such as pickles,

usually cooked by steaming, traditionally in a cous-

chutney, and some sauces and relishes, which accom-

coussière. Also, the stew with which this grain is

panies food. Usually kept on the table throughout

traditionally served.

service.

COUSCOUSSIÈRE: A set of nesting pots, similar to a

CONDUCTION: A method of heat transfer in which

steamer, used to cook couscous.

heat is transmitted through another substance. In

CROSS CONTAMINATION: The transference of

cooking, when heat is transmitted to food through a

disease-causing elements from one source to

pot or pan, oven racks, or grill rods.

another through physical contact.

CONSOMMÉ: Broth that has been clarified using a

CRUSTACEAN: A class of hard-shelled arthropods

mixture of ground meat, egg whites, and other ingre-

with elongated bodies, primarily aquatic, which

dients that trap impurities, resulting in a perfectly

includes edible species such as lobster, crab, shrimp,

clear broth.

and crayfish.

CONVECTION: A method of heat transfer in which

CUISSON: Shallow poaching liquid, including stock,

heat is transmitted through the circulation of air or

fumet, or other liquid, which may be reduced and used

water.

as a base for the poached item’s sauce.

CONVECTION OVEN: An oven that employs convec-

CURRY: A mixture of spices, used primarily in Indian,

tion currents by forcing hot air through fans so it

Jamaican, and Thai cuisine. May include turmeric,

circulates around food, cooking it quickly and evenly.

coriander, cumin, cayenne or other chiles, cardamom, cinnamon, clove, fennel, fenugreek, ginger, and garlic. May be dry or a paste. Also, the name for the stewlike dish seasoned with curry.

TECHNIQUES OF HEALTHY COOKING

520


DAILY VALUES (DV): Standard nutritional values

DIE: The plate in a meat grinder through which foods

developed by the Food and Drug Administration for

pass just before a blade cuts them. The size of the

use on food labels.

die’s opening determines the fineness of the grind.

DANGER ZONE: The temperature range from 40° to

DIRECT HEAT: A method of heat transfer in which

140°F/4° to 60°C; the most favorable condition for

heat waves radiate from a source (e.g., an open

rapid growth of many pathogens.

burner or grill) and travel directly to the item being heated with no conductor between heat source and

DEBEARD: To remove the shaggy, inedible fibers

food. Examples are grilling, broiling, and toasting.

from a mussel. These fibers anchor the mussel to its

Also known as radiant heat.

mooring.

DREDGE: To coat food with a dry ingredient such as

DECK OVEN: An oven in which the heat source is

flour or bread crumbs prior to frying or sautéing.

located underneath the deck or floor of the oven and the food is placed directly on the deck instead of on

DRESSED: Prepared for cooking. A dressed fish is

a rack.

gutted and scaled, and its head, tail, and fins are removed (same as pan-dressed). Dressed poultry is

DEEP-FRY: To cook food by immersion in hot fat;

plucked, gutted, singed, trimmed, and trussed. Also,

deep-fried foods are often coated with bread crumbs

coated with dressing, as in a salad.

or batter before being cooked.

DRY SAUTÉ: To sauté without fat, usually using a

DEEP-POACH: To cook food gently in enough simmer-

nonstick pan.

ing liquid to completely submerge the food.

DURUM: A very hard wheat typically milled into

DEGLAZE, DÉGLACER: To use a liquid, such as wine,

semolina, which is primarily used in the making of

water, or stock, to dissolve food particles and/or

pasta.

caramelized drippings left in a pan after roasting or sautéing. The resulting mix then becomes the base

DUSTING: Distributing a film of flour, sugar, cocoa

for the accompanying sauce.

powder, or other such ingredients on pans or work surfaces, or on finished products as a garnish.

DEGREASE, DÉGRAISSER: To skim the fat off the

DUTCH OVEN: A kettle, usually of cast iron, used for

surface of a liquid, such as a stock or sauce.

stewing and braising on the stovetop or in the oven.

DEMI-GLACE: Literally “half-glaze.” A mixture of equal

proportions of brown stock and brown sauce that has

DUTCH PROCESS: A method for treating cocoa pow-

been reduced by half. One of the “grand” sauces.

der with an alkali to reduce its acidity.

DÉPOUILLAGE: To skim the impurities from the sur-

DUXELLES: An appareil of finely chopped mushrooms

face of a cooking liquid, such as a stock or sauce. This

and shallots sautéed gently in butter, used as a stuff-

action is simplified by placing the pot off-center on

ing, garnish, or as a flavoring in soups and sauces.

the burner (convection simmer) and skimming impuri-

EDIBLE-PORTION (EP) WEIGHT: The weight of an

ties as they collect at one side of the pot.

item after trimming and preparation (as opposed to the as-purchased [AP] weight).

DICE: To cut ingredients into evenly sized small cubes

(1⁄4 in/6 mm for small, 1⁄2 in/1 cm for medium, and 3⁄4

EGG WASH: A mixture of beaten eggs (whole eggs,

in/2 cm for large is the standard).

yolks, or whites) and a liquid, usually milk or water, used to coat baked goods to give them a sheen.

GLOSSARY

521


EMULSION: A mixture of two or more liquids, one of

FINES HERBES: A mixture of herbs, usually parsley,

which is a fat or oil and the other of which is water

chervil, tarragon, and chives, which lose their flavor

based, so that tiny globules of one are suspended

quickly. They are generally added to the dish just

in the other. This may involve the use of stabilizers,

prior to serving.

such as egg or mustard. Emulsions may be temporary,

FIRST IN, FIRST OUT (FIFO): A fundamental stor-

permanent, or semipermanent.

age principle based on stock rotation. Products are

ENDOSPERM: The largest portion of the inside of the

stored and used so that the oldest product is always

seed of a flowering plant, such as wheat; composed

used first.

primarily of starch and protein. This is the portion

FISH POACHER: A long, narrow pot with straight sides

used primarily in milled grain products.

and possibly a perforated rack, used for poaching

ESSENCE: A concentrated flavoring extracted from

whole fish.

an item, usually by infusion or distillation. Includes

FIVE-SPICE POWDER: A mixture of equal parts ground

items such as vanilla and other extracts, concen-

cinnamon, clove, fennel seed, star anise, and Szech-

trated stocks, and fumets.

wan peppercorns.

ESTOUFFADE: A French stew with wine-moistened

FLAT FISH: A type of fish characterized by its flat

pieces of meat. Also, a type of rich brown stock

body and having both eyes on one side of its head

based on pork knuckle and veal and beef bones that is

(e.g., sole, plaice, flounder, and halibut).

often used in braises.

FLATTOP: A thick plate of cast iron or steel set over

ETHYLENE GAS: A gas emitted by various fruits and

the heat source on a range; diffuses heat, making it

vegetables; ethylene gas speeds ripening, maturing,

more even than an open burner.

and eventually rotting.

FOLD: To gently combine ingredients (especially

ÉTOUFFÉE: Literally, “smothered.” Refers to food

foams) so as not to release trapped air bubbles. Also,

cooked by a method similar to braising, except that

to gently mix together two items, usually a light, airy

items are cooked with little or no added liquid in a

mixture with a denser mixture. Also, the method of

pan with a tight-fitting lid. (Also étuver, à l’étuvée.)

turning, rolling, and layering dough over on itself to

Also, a Cajun dish made with a dark roux, crayfish,

produce a flaky texture.

vegetables, and seasonings over a bed of white rice.

FOND: The French term for stock. Also describes the

EVAPORATED MILK: Unsweetened canned milk from

pan drippings remaining after sautéing or roast-

which 60 percent of the water has been removed

ing food. It is often deglazed and used as a base for

before canning. It is often used in custards and to

sauces.

create a creamy texture in food.

FOOD-BORNE ILLNESS: An illness in humans caused

FACULTATIVE BACTERIA: Bacteria that can survive

by the consumption of an adulterated food product.

both with and without oxygen.

For an official determination that an outbreak of

FIBER, DIETARY FIBER: The structural component

food-borne illness has occurred, two or more people

of plants that is necessary to the human diet and is

must have become ill after eating the same food, and

indigestible. Also referred to as roughage.

the outbreak must be confirmed by health officials.

FILÉ: A thickener made from ground dried sassafras

FOOD MILL: A strainer with a crank-operated, curved

leaves; used primarily in gumbos.

blade. It is used to purée soft foods while straining.

TECHNIQUES OF HEALTHY COOKING

522


FOOD PROCESSOR: A machine with interchange-

GLUTEN: A protein present in wheat flour that devel-

able blades and disks and a removable bowl and lid

ops through hydration and mixing to form elastic

separate from the motor housing. It can be used for a

strands that build structure and aid in leavening.

variety of tasks, including chopping, grinding, purée-

GRIDDLE: A heavy metal cooking surface, which may

ing, emulsifying, kneading, slicing, shredding, and

be either fitted with handles, built into a stove, or

cutting into julienne.

heated by its own gas or electric element. Cooking is

FORK-TENDER: Degree of doneness in braised foods

done directly on the griddle.

and vegetables; fork-tender foods are easily pierced

GRILL: A cooking technique in which foods are

or cut by a fork, or should slide readily from a fork

cooked by a radiant heat source placed below the

when lifted.

food. Also, the piece of equipment on which grilling is

FREE-RANGE: Refers to livestock that is raised

done. Grills may be fueled by gas, electricity, char-

unconfined.

coal, or wood.

FRENCHING: The process of cutting and scraping

GRILL PAN: A skillet with ridges that is used on the

meat from rib bones before cooking.

stovetop to simulate grilling.

FRUCTOSE: A simple sugar found in fruits. Fructose is

GRISWOLD: A pot, similar to a rondeau, made of cast

the sweetest simple sugar.

iron; may have a single short handle rather than the usual loop handles.

FUMET: A type of stock in which the main flavoring

ingredient is allowed to cook in a covered pot with

GUMBO: A Creole soup/stew thickened with filé or

wine and aromatics. Fish fumet is the most common

okra, flavored with a variety of meats and fishes and

type.

dark roux.

GARNISH: An edible decoration or accompaniment to

HAZARD ANALYSIS CRITICAL CONTROL POINT

a dish or item.

(HACCP): A monitoring system used to track foods

from the time that they are received until they are

GAZPACHO: A cold soup made from vegetables, typi-

served to consumers, to ensure that the foods are

cally tomatoes, cucumbers, peppers, and onions.

free from contamination. Standards and controls are

GELATIN: A protein-based substance found in animal

established for time and temperature, as well as for

bones and connective tissue. When dissolved in hot

safe handling practices.

liquid and then cooled, it can be used as a thickener

HOMINY: Corn that has been milled or treated with

and stabilizer.

a lye solution to remove the bran and germ. Ground

GELATINIZATION: A phase in the process of thicken-

hominy is known as grits.

ing a liquid with starch in which the starch molecules

HOMOGENIZATION: A process used to prevent the

swell to form a network that traps water molecules.

milk fat from separating out of milk products. The

GERM: The portion of the seed of flowering plants,

liquid is forced through an ultra-fine mesh at high

such as wheat, that sprouts to form a new plant; the

pressure, which breaks up fat globules, dispersing

embryo of the new plant.

them evenly throughout the liquid.

GLACE/GLACÉ: Reduced stock; ice cream.

HORS D’OEUVRE: Literally, “outside the work.” An

appetizer.

GLUCOSE: A simple sugar found in honey, some fruits,

and many vegetables. It has about half the sweetness of table sugar and is the preferred source of energy for the human body.

GLOSSARY

523


HOTEL PAN: A rectangular metal pan in any of a num-

KASHA: Buckwheat groats that have been hulled and

ber of standard sizes, with a lip that allows it to rest

crushed and roasted; usually prepared by boiling.

in a storage shelf or steam table.

KOSHER: Prepared in accordance with Jewish dietary

HYDROGENATION: The process in which hydrogen

laws.

atoms are added to an unsaturated fat molecule,

KOSHER SALT: Pure, refined salt used for pickling.

making it partially or completely saturated and solid

Because it does not contain magnesium carbonate, it

at room temperature.

does not cloud brine solutions. Also used to prepare

HYDROPONICS: A technique that involves growing

kosher items. Also known as coarse salt or pickling

vegetables in nutrient-enriched water rather than in

salt.

soil.

LACTOSE: The simple sugar found in milk. This disac-

HYGIENE: Conditions and practices followed to

charide is the least sweet among the natural sugars.

maintain health, including sanitation and personal

LEGUME: The seeds of certain pod plants, includ-

cleanliness.

ing beans and peas, which are eaten for their earthy

INDUCTION BURNER: A type of heating unit that

flavors and high nutritional value. Also, the French

relies on magnetic attraction between the cooktop

word for “vegetable.”

and metals in the pot to generate the heat that cooks

LIAISON: A mixture of egg yolks and cream used to

the foods in the pot. Reaction time is significantly

thicken and enrich sauces. Also loosely used to mean

faster than with traditional burners.

any appareil used as a thickener.

INFECTION: Contamination by a disease-causing

LIQUEUR: A spirit flavored with fruit, spices, nuts,

agent, such as bacteria.

herbs, and/or seeds and usually sweetened. Also

INFUSION: Steeping an aromatic or other item in

known as cordials, liqueurs often have a high alcohol

liquid to extract its flavor. Also, the liquid resulting

content, a viscous body, and a slightly sticky feel.

from this process.

LOW-FAT MILK: Milk containing less than 2 percent

INSTANT-READ THERMOMETER: A thermometer

fat.

used to measure the internal temperature of foods.

LOZENGE CUT: A knife cut in which foods are cut into

The stem is inserted in the food, producing an instant

small diamond shapes 1⁄2 in by 1⁄2 in by 1⁄8 in/1 cm by

temperature read out.

1 cm by 3 mm thick.

INTOXICATION: Poisoning. A state of being tainted

MAILLARD REACTION: A complex browning reaction

with toxins, particularly those produced by microor-

that results in the particular flavor and color of foods

ganisms that have infected food.

that do not contain much sugar, including roasted

JULIENNE: Vegetables, potatoes, or other items cut

meats. The reaction, which involves carbohydrates

into thin strips; 1⁄8 in by 1⁄8 in by 1 to 2 in /3 mm by 3 mm by 3 to 5 cm is standard. Fine julienne is 1⁄16 in by

and amino acids, is named after the French scientist who first discovered it. There are low-temperature

1⁄16 in by 1 to 2 in / 1.5 mm by 1.5 mm by 3 to 5 cm.

and high-temperature Maillard reactions; the hightemperature reaction starts at 310°F/154°C.

JUS: Juice. Refers to fruit and vegetable juices as well

as juices from meats. Jus de viande is meat gravy. Meat

MANDOLINE: A slicing device of stainless steel with

served “au jus” is served with its own juice or jus lié.

carbon steel blades. The blades may be adjusted to cut items into various shapes and thicknesses.

JUS LIÉ: Meat juice thickened lightly with arrowroot

or cornstarch.

TECHNIQUES OF HEALTHY COOKING

524


MARBLING: The intramuscular fat found in meat that

MISE EN PLACE: Literally “put in place.” The prepara-

makes it tender and juicy.

tion and assembly of ingredients, pans, utensils, and plates or serving pieces needed for a particular dish

MARINADE: An appareil used before cooking to

or service period.

flavor and moisten foods; may be liquid or dry. Liquid marinades are usually based on an acidic ingredient,

MOLASSES: The dark brown, sweet syrup that is a

such as wine or vinegar; dry marinades are usually

by-product of sugarcane and sugar beet refining.

salt based.

Molasses is available as light (the least cooked but sweetest), dark, and blackstrap (the most cooked and

MARK ON A GRILL: To rotate a food (without flipping

most bitter).

it over) 90 degrees after it has been on the grill for several seconds to create the cross-hatching associ-

MOLLUSK: Any of a number of invertebrate animals

ated with grilled foods.

with soft, unsegmented bodies usually enclosed in a hard shell; mollusks include gastropods (univalves),

MEDALLION: A small, round scallop of meat.

bivalves, and cephalopods. Examples include clams,

MERINGUE: Egg whites beaten with sugar until they

oysters, snails, octopus, and squid.

stiffen. Types include regular or common, Italian, and

MONOSODIUM GLUTAMATE (MSG): A flavor

Swiss.

enhancer derived from glutamic acid, without a

MESOPHILIC: A term used to describe bacteria that

distinct flavor of its own; used primarily in Chinese

thrive in temperatures between 60° and 100°F/16°

and processed foods. It may cause allergic reactions

and 38°C.

in some people.

METABOLISM: The sum of chemical processes in

MONOUNSATURATED FAT: A fat with one available

living cells by which energy is provided and new mate-

bonding site not filled with a hydrogen atom. Help-

rial is assimilated.

ful in lowering the LDL cholesterol level (the bad cholesterol). Food sources include avocados, olives,

MILLET: A small, round, glutenless grain that may be

and nuts.

boiled or ground into flour.

NAPPÉ: To coat with sauce; thickened. Consistency of

MILLING: The process by which grain is separated

a sauce that will coat the back of a spoon.

into germ/husk, bran, and endosperm and ground into flour or meal.

NOISETTE: A hazelnut or hazelnut-colored. Also,

a small portion of meat cut from the rib. Pommes

MINCE: To chop into very small pieces.

noisette are tournéed potatoes browned in butter.

MINERAL: An inorganic element that is an essential

Beurre noisette is browned butter.

component of the diet. Provides no energy and is

NONBONY FISH: Fish whose skeletons are made of

therefore referred to as a noncaloric nutrient. The

cartilage rather than hard bone (e.g., shark, skate).

body cannot produce minerals; they must be obtained

Also called cartilaginous fish.

from the diet.

NUTRIENT: A basic component of food used by the

MINESTRONE: A hearty vegetable soup that typically

body for growth, repair, restoration, and energy.

includes dried beans and pasta.

Includes carbohydrates, fats, proteins, water, vita-

MIREPOIX: A combination of chopped aromatic

mins, and minerals.

vegetables—usually two parts onion, one part carrot,

NUTRITION: The process by which an organism takes

and one part celery—used to flavor stocks, soups,

in and uses food.

braises, and stews.

GLOSSARY

525


OBLIQUE CUT, ROLL CUT: A knife cut used primarily

PAN BROILING: A cooking method similar to dry

with long, cylindrical vegetables such as carrots. The

sautéing that simulates broiling by cooking an item in

item is cut on a diagonal, rolled 180 degrees, then

a hot pan with little or no fat.

cut on the same diagonal, producing a piece with two

PAN STEAMING: A method of cooking foods in a very

angled edges.

small amount of liquid in a covered pan over direct heat.

OIGNON BRÛLÉ: Literally, “burnt onion.” A peeled,

halved onion seared on a flattop or in a skillet and

PAPILLOTE, EN: Refers to a moist-heat cooking

used to enhance the color of stock and consommé.

method similar to steaming, in which items are enclosed in parchment and cooked in the oven.

OIGNON PIQUÉ: Literally, “pricked onion.” A whole,

peeled onion to which a bay leaf is attached, using a

PARCHMENT: Heat-resistant paper used in cooking

clove as a tack. It is used to flavor béchamel sauce

for such preparations as lining baking pans, cooking

and some soups.

items en papillote, and covering items during the process of shallow poaching.

OMEGA-3 FATTY ACIDS: Polyunsaturated fatty acids

that may reduce the risk of heart disease and tumor

PARCOOK: To partially cook an item before storing or

growth, stimulate the immune system, and lower

finishing.

blood pressure; they occur in fatty fish, dark, green

PARISIENNE SCOOP: A small tool used for scooping

leafy vegetables, and certain nuts and oils.

balls out of vegetables or fruits and for portioning

OMELET: Beaten egg that is cooked in butter in a

truffle ganache and other such preparations. Also

specialized pan or skillet and then rolled or folded

called a melon baller.

into an oval. Omelets may be filled with a variety of

PASTEURIZATION: A process in which milk products

ingredients before or after rolling.

are heated to kill microorganisms that could contami-

ORGANIC LEAVENER: Yeast. A living organism acting

nate the milk.

to produce carbon dioxide gas, which will cause a batter or dough to rise through the fermentation

PASTRY BAG: A bag—usually made of plastic, canvas,

process.

or nylon—that can be fitted with plain or decorative tips and used to pipe out icings and puréed foods.

ORGAN MEAT: Meat from an organ, rather than the

PATHOGEN: A disease-causing microorganism.

muscle tissue, of an animal. Includes kidneys, heart, liver, sweetbreads, and the like.

PAYSANNE OR FERMIER CUT: A knife cut in which

ingredients are cut into flat, square pieces measuring 1⁄4 in by 1⁄4 in by 1⁄8 in/1 cm by 1 cm by 3 mm.

PAELLA: A dish of rice cooked with onion, tomato,

garlic, vegetables, and various meats, including chicken, chorizo, shellfish, and possibly other types. A

PEEL: A paddle used to transfer shaped doughs to a

paella pan is a specialized pan for cooking paella; it is

hearth or deck oven. Also, to remove the skin from a

wide and shallow and usually has two loop handles.

food item.

PAILLARD: A scallop of meat pounded until thin; usu-

PESTO: A thick, puréed mixture of an herb, tradi-

ally grilled or sautéed.

tionally basil and oil. Used as a sauce for pasta and

PALETTE KNIFE: A small, long, narrow metal spatula

other foods and as a garnish for soup. Pesto may

with a rounded tip. May be tapered or straight, offset

also contain grated cheese, nuts or seeds, and other

or flat.

seasonings.

TECHNIQUES OF HEALTHY COOKING

526


PH SCALE: A scale with values from 0 to 14 repre-

POT-AU-FEU: A classic French boiled dinner that

senting degree of acidity. A measurement of 7 is

typically includes poultry and beef, along with various

neutral, 0 is most acidic, and 14 is most alkaline.

root vegetables. The broth is often served as a first

Chemically, pH measures the concentration of hydro-

course, followed by the meats and vegetables.

gen ions.

PRAWN: A crustacean that closely resembles shrimp;

PHYLLO/FILO DOUGH: Pastry made with very thin

often used as a general term for large shrimp.

sheets of a flour-and-water dough layered with but-

PRESENTATION SIDE: The side of a piece of meat,

ter and/or bread or cake crumbs; similar to strudel.

poultry, or fish that will be served facing up.

PHYSICAL LEAVENER: The leavening that occurs

PRESSURE STEAMER: A machine that cooks food

when steam is trapped in a dough through the intro-

using steam produced by heating water under pres-

duction of air (vs. a chemical leavener), expanding and

sure in a sealed compartment, allowing it to reach

causing the cake or bread to rise.

temperatures higher than boiling (212°F/100°C). The

PHYTOCHEMICALS: Naturally occurring compounds

food is placed in a sealed chamber that cannot be

in plant foods that have antioxidant and disease-

opened until the pressure has been released and the

fighting properties.

steam properly vented from the chamber.

PILAF: A technique for cooking grains in which the

PROTEIN: One of the basic nutrients needed by the

grain is sautéed briefly in butter then simmered in

body to maintain life, supply energy, build and repair

stock or water with various seasonings until the liq-

tissues, form enzymes and hormones, and perform

uid is absorbed. Also called pilau, pilaw, pullao, pilav.

other essential functions. Protein can be obtained from both animal and vegetable sources.

PINCÉ: Refers to an item caramelized by sautéing;

usually refers to a tomato product.

PULSE: The edible seed of a leguminous plant, such

as a bean, lentil, or pea. Often referred to simply as

PLUCHES: Whole herb leaves connected to a small bit

a legume. Also, the action of turning a food proces-

of stem; often used as a garnish. Also called sprigs.

sor or blender on and off to control mixing speed and

POACH: To cook gently in simmering liquid that is

time.

160° to 185°F/71° to 85°C.

PURÉE: To process food by mashing, straining, or

POLENTA: Cornmeal mush cooked in simmering liquid

chopping it very finely in order to make it a smooth

until the grains soften and the liquid absorbs. Polenta

paste. Also, a product produced using this technique.

can be eaten hot or cold, firm or soft.

RAFT: A mixture of ingredients used to clarify

POLYUNSATURATED FAT: A fat molecule with more

consommé. The term refers to the fact that the ingre-

than one available bonding site not filled with a

dients rise to the surface and form a floating mass.

hydrogen atom. Food sources include corn, cotton-

RAGOÛT: Stew of meat and/or vegetables.

seed, safflower, soy, and sunflower oils.

RAMEKIN/RAMEQUIN: A small, ovenproof dish, usu-

PORT: A fortified dessert wine. Vintage port is high-

ally ceramic.

quality unblended wine aged in the bottle for at least twelve years. Ruby port may be blended and is aged in

REDUCE: To decrease the volume of a liquid by

wood for a short time. White port is made with white

simmering or boiling; used to provide a thicker con-

grapes.

sistency and/or concentrated flavors.

GLOSSARY

527


REDUCTION: The product that results when a liquid

SANITIZE: To kill pathogenic organisms by chemicals

is reduced.

and/or moist heat.

REFRESH: To plunge an item into, or run it under, cold

SATURATED FAT: A fat molecule whose available

water after blanching to prevent further cooking.

bonding sites are entirely filled with hydrogen atoms.

Also known as shock.

These tend to be solid at room temperature and are primarily of animal origin, though coconut oil,

RISOTTO: Rice that is sautéed briefly in fat with

palm oil, and cocoa butter are vegetable sources of

onions and possibly other aromatics, then combined

saturated fat. Animal sources include butter, meat,

with stock, which is added in several additions and

cheese, and eggs.

stirred constantly, producing a creamy texture with

SAUCE: A liquid accompaniment to food, used to

grains that are still al dente.

enhance the flavor of the food.

ROAST: A dry-heat cooking method where the item is

SAUTÉ: To cook quickly in a small amount of fat in a

cooked in an oven or on a spit over a fire.

pan on the range top.

ROE: Fish or shellfish eggs.

SAUTEUSE: A shallow skillet with sloping sides and

RONDEAU: A shallow, wide, straight-sided pot with

a single, long handle. Used for sautéing. Referred to

two loop handles often used for braising. It is also

generically as a sauté pan.

known as a brazier.

SAUTOIR: A shallow skillet with straight sides and a

RONDELLE: A knife cut that produces round or oval

single, long handle. Used for sautéing. Referred to

flat pieces; used on cylindrical vegetables or items

generically as a sauté pan.

trimmed into cylinders before cutting.

SAVORY: Not sweet. Also, the name of a course

ROUND FISH: A classification of fish based on skel-

(savory) served after dessert and before port in

etal type, characterized by a rounded body and eyes

traditional British meals. Also, a family of herbs

on opposite sides of its head. Round fish are usually

(including summer and winter savory) that taste like a

cut by the “up and over” method.

cross between thyme and mint.

ROUX: An appareil containing equal parts of flour and

SCALD: To heat a liquid, usually milk or cream, to just

fat (usually butter) used to thicken liquids. Roux is

below the boiling point. May also refer to blanching

cooked to varying degrees (white, blond, or brown),

fruits and vegetables.

depending on its intended use. The darker the roux, the less thickening power it has, but the fuller the

SCALE: To measure ingredients by weighing, or to

taste.

divide dough or batter into portions by weight. Also, to remove the scales from fish.

SACHET D’ÉPICES: Literally, “bag of spices.” Aromatic

ingredients, encased in cheesecloth, that are used

SCALER: Tool used to scrape scales from fish. Used

to flavor stocks and other liquids. A standard sachet

by scraping against the direction in which scales lie

contains parsley stems, cracked peppercorns, dried

flat, working from tail to head.

thyme, and a bay leaf.

SCALLOP: A bivalve whose adductor muscle (the

SANITATION: The maintenance of a clean food-

muscle that keeps its shells closed) and roe are

preparation environment by healthy food workers

eaten. Also a small, boneless piece of meat or fish of

in order to prevent food-borne illnesses and food

uniform thickness. Also, a side dish where an item is

contamination.

layered with cream or sauce and topped with bread crumbs prior to baking.

TECHNIQUES OF HEALTHY COOKING

528


SCORE: To cut the surface of an item at regular inter-

SIMPLE CARBOHYDRATE: Any of a number of small

vals to allow it to cook evenly, allow excess fat to

carbohydrate molecules (mono- and disaccharides),

drain, help the food absorb marinades, or for decora-

including glucose, fructose, lactose, maltose, and

tive purposes.

sucrose.

SEAR: To brown the surface of food in fat over high

SKIM: To remove impurities from the surface of a

heat before finishing by another method (e.g., brais-

liquid, such as stock or soup, during cooking.

ing or roasting) in order to add flavor.

SKIM MILK: Milk from which all but 0.5 percent of the

SEA SALT: Salt produced by evaporating seawater.

milk fat has been removed.

Available refined or unrefined, crystallized or ground.

SLURRY: A starch such as arrowroot, cornstarch, or

Also known as sel gris (French for “gray salt”).

potato starch dispersed in cold liquid to prevent it

SEASONING: Adding an ingredient to give foods a

from forming lumps when added to hot liquid as a

particular flavor using salt, pepper, herbs, spices,

thickener.

and/or condiments. Also, the process by which a pro-

SMOKE POINT: The temperature at which a fat begins

tective coating is built up on the interior of a pan.

to break (and smoke) when heated.

SEMOLINA: The coarsely milled hard durum wheat

SMOKE ROASTING: A method for roasting foods in

endosperm used for gnocchi, some pasta, and cous-

which items are placed on a rack in a pan containing

cous. Semolina has a high gluten content.

wood chips that smolder, emitting smoke, when the

SHALLOW POACH: To cook gently in a shallow pan of

pan is placed on the range top or in the oven.

simmering liquid. The liquid is often reduced and used

SMOKING: Any of several methods for preserving and

as the base of a sauce.

flavoring foods by exposing them to smoke. Methods

SHEET PAN: A flat baking pan, often with a rolled lip,

include cold smoking (in which smoked items are not

used to cook foods in the oven.

fully cooked), hot smoking (in which the items are cooked), and smoke roasting.

SHELF LIFE: The amount of time in storage that a

product can maintain its quality.

SMOTHER: To cook in a covered pan with little liquid

over low heat. The main item is often completely cov-

SHELLFISH: Various types of marine life consumed as

ered by another food item or sauce while it braises.

food, including mollusks such as univalves, bivalves, cephalopods, and crustaceans.

SODIUM: An alkaline metal element necessary in

small quantities for human nutrition; one of the com-

SHERRY: A fortified Spanish wine varying in color and

ponents of most salts used in cooking.

sweetness.

SORBET: A frozen dessert made with fruit juice or

SIEVE: A container made of a perforated material,

another flavoring, a sweetener (usually sugar), and

such as wire mesh, used to drain, rice, or purée foods.

beaten egg whites, which prevent the formation of

SILVERSKIN: The tough connective tissue that

large ice crystals.

surrounds certain muscles. This protein does not

SOUFFLÉ: Literally, “puffed.” A preparation made with

dissolve when cooked and must be removed prior to

a sauce base (usually béchamel for savory soufflés,

cooking.

pastry cream for sweet ones), whipped egg whites,

SIMMER: To maintain the temperature of a liquid

and flavorings. The egg whites cause the soufflé to

just below boiling. Also, to cook in simmering liquid.

puff during cooking.

The temperature range for simmering is 185° to 200°F/85° to 93°C.

GLOSSARY

529


SPÄTZLE: A soft noodle or small dumpling made by

STEEP: To allow an ingredient to sit in warm or hot

dropping bits of a prepared batter into simmering

liquid to extract flavor or impurities, or to soften the

liquid.

item.

SPICE: An aromatic vegetable substance from numer-

STEW: A cooking method nearly identical to braising

ous plant parts, usually dried and used as seasoning.

but generally involving smaller pieces of meat and hence a shorter cooking time. Stewed items also may

SPIDER: A long-handled skimmer used to remove

be blanched, rather than seared, to give the finished

items from hot liquid or fat and to skim the surface

product a pale color. Also, a dish prepared by using

of liquids.

the stewing method.

SPIT-ROAST: To roast an item on a large skewer or

STIR-FRYING: A cooking method similar to sautéing

spit over, or in front of, an open flame or other radiant

in which items are cooked over very high heat, using

heat source.

little fat. Usually this is done in a wok, and the food is kept moving constantly.

STANDARD BREADING PROCEDURE: The assembly-

line procedure in which items are dredged in flour,

STOCK: A flavorful liquid prepared by simmering

dipped in beaten egg, then coated with crumbs

meat bones, poultry bones, seafood bones, and/or

before being pan fried or deep-fried.

vegetables in water with aromatics until their flavor

STAPHYLOCOCCUS AUREUS: A type of facultative bacte-

is extracted. It is used as a base for soups, sauces,

ria that can cause food-borne illness. It is particularly

and other preparations.

dangerous because it produces toxins that cannot be

STOCKPOT: A large, straight-sided pot that is taller

destroyed by heat. Staph intoxication is most often

than it is wide. Used for making stocks and soups.

caused by transfer of the bacteria from infected food

Some have spigots. Also called a marmite.

handlers.

STONE GROUND: A term used to describe meal or

STEAMER: A set of stacked pots with perforations

flour milled between grindstones. Because the germ

in the bottom of each pot. They fit over a larger pot

of the wheat is not separated, this method of grind-

that is filled with boiling or simmering water. Also, a

ing retains more nutrients than other methods.

perforated insert made of metal or bamboo that can

STRAIN: To pass a liquid through a sieve or screen to

be used in a pot to steam foods.

remove particles.

STEAMING: A cooking method in which items are

cooked in a vapor bath created by boiling water or

SUPRÊME: The breast fillet and wing of chicken or

other liquids.

other poultry. Sauce suprême is chicken velouté enriched with cream. Also, a section of citrus without

STEAM-JACKETED KETTLE: A kettle with double-

its membrane covering.

layered walls, between which steam circulates, providing even heat for cooking stocks, soups, and

SWEAT: To cook an item, usually vegetables, in a cov-

sauces. These kettles may be insulated, spigoted,

ered pan in a small amount of fat until it softens and

and/or tilting. The latter are also called trunnion

releases moisture but does not brown.

kettles.

TABLE SALT: Refined, granulated salt. May be

STEEL: A tool used to hone knife blades. It is usually

fortified with iodine and treated with magnesium

made of steel but may be ceramic, glass, or diamond-

carbonate to prevent clumping.

impregnated metal.

TECHNIQUES OF HEALTHY COOKING

530


TABLE WINE: Still red, white, and rosé wines contain-

TUILE: Literally, “tile.” A thin, wafer-like cookie

ing between 7 and 14 percent alcohol; usually served

(or food cut to resemble this cookie). Tuiles are

with a meal.

frequently shaped while warm and still pliable by pressing them into molds or draping them over rolling

TEMPER: To heat gently and gradually. May refer to

pins or dowels.

the process of incorporating hot liquid into a liaison to gradually raise its temperature. May also refer to

UMAMI: Describes a savory, meaty taste; often

the proper method for melting chocolate.

associated with monosodium glutamate (MSG) and mushrooms.

THERMOPHILIC: Heat loving. A term used to describe

bacteria that thrive within the temperature range

UNIVALVE: A single-shelled, single-muscle mollusk,

from 110° to 171°F/43° to 77°C.

such as abalone and sea urchin.

THICKENER: An ingredient used to give additional

UNSATURATED FAT: A fat molecule with at least

body to liquids. Arrowroot, cornstarch, gelatin, roux,

one available bonding site not filled with a hydrogen

and beurre manié are examples of thickeners.

atom. These may be monounsaturated or polyunsaturated. They tend to be liquid at room temperature and

TILTING KETTLE: A large, relatively shallow tilt-

are primarily of vegetable origin.

ing pot used for braising, stewing, and occasionally

VEGETABLE SOUP: A broth- or water-based soup

steaming.

made primarily with vegetables; may include meats,

TOMATO SAUCE: A sauce prepared by simmering

legumes, and noodles and may be clear or thick.

tomatoes in a liquid (water or broth) with aromatics.

VEGETARIAN: An individual who has adopted a

One of the “grand” sauces.

specific diet (or lifestyle) that reduces or eliminates

TOURNER: To cut items, usually vegetables, into bar-

animal products. Vegans eat no foods derived in any

rel, olive, or football shapes. Tournéed foods should

way from animals. Lacto-ovo vegetarians include

have five or seven sides or faces and blunt ends.

dairy products and eggs in their diet. Ovo-vegetarians include eggs in their diet.

TOXIN: A naturally occurring poison, particularly

those produced by the metabolic activity of living

VELOUTÉ: A sauce of white stock (chicken, veal, sea-

organisms, such as bacteria.

food) thickened with white roux. One of the “grand”

TRANCHE: A slice or cut of meat, fish, or poultry cut

sauces. Also, a cream soup made with a velouté sauce

on a bias in order to visually increase the appearance

base and flavorings (usually puréed) that is usually

of the cut.

finished with a liaison.

TRICHINELLA SPIRALIS: A spiral-shaped parasitic worm

VENISON: Meat from large game animals in the deer

that invades the intestines and muscle tissue. Trans-

family, but often used to refer specifically to deer

mitted primarily through infected pork that has not

meat.

been cooked sufficiently.

VIRUS: A type of pathogenic microorganism that can

TRUSS: To tie up meat or poultry with string before

be transmitted in food. Viruses cause such illnesses

cooking it in order to give it a compact shape for

as measles, chicken pox, infectious hepatitis, and

more even cooking and better appearance.

colds.

TUBER: The fleshy root, stem, or rhizome of a plant,

VITAMINS: Any of various nutritionally essential

able to grow into a new plant. Some, such as pota-

organic substances that do not provide energy but

toes, are eaten as vegetables.

usually act as regulators in metabolic processes and help maintain health.

GLOSSARY

531


WASABI: Root of an Asian plant similar to horserad-

WOK: A round-bottomed pan, usually made of rolled

ish. It is used as a condiment in Japanese cooking.

steel, which is used for nearly all cooking methods in Chinese cuisine. Its shape allows for even heat distri-

WHIP/WHISK: To beat an item, such as cream or egg

bution and easy tossing of ingredients.

whites, to incorporate air. Also, a special tool for whipping, made of looped wire attached to a handle.

YAM: A large tuber that grows in tropical and sub-

tropical climates; it has starchy, pale yellow flesh.

WHITE MIREPOIX: Mirepoix that does not include

The name yam is also used for the (botanically unre-

carrots and may include chopped mushrooms or

lated) sweet potato.

mushroom trimmings and parsnips. It is used for pale or white sauces and stocks.

YEAST: Microscopic fungus whose metabolic pro-

cesses are responsible for fermentation. It is used

WHITE STOCK: A light-colored stock made with

for leavening bread and in the making of cheese, beer,

bones that have not been browned.

and wine.

WHOLE GRAIN: An unmilled or unprocessed grain.

YOGURT: Milk cultured with bacteria to give it a

WHOLE WHEAT FLOUR: Flour milled from the whole

slightly thick consistency and sour flavor.

grain, including the bran, germ, and endosperm.

ZEST: The thin, brightly colored outer part of citrus

Graham flour is a whole wheat flour named after

rind. It contains volatile oils, making it ideal for use as

Sylvester Graham, a nineteenth-century American

a flavoring.

dietary reformer.

TECHNIQUES OF HEALTHY COOKING

532


GRAINS TYPE OF GRAIN

RATIO OF GRAIN TO LIQUID (IN CUPS)

APPROXIMATE YIELD (IN CUPS)

COOKING TIME

PREPARATIONS

FLAVORING SUGGESTIONS

Pearl barley

1:2

4

35–45 minutes

Boiled or pilaf style

Herbs, mushrooms, sundried tomatoes, wilted greens

Barley groats

1 : 21⁄2

4

50 minutes–1 hour

Pilaf style or boiled

Mushrooms, herbs, sautéed vegetables

Buckwheat groats

1 : 11⁄2–2

2

12–20 minutes

Boiled or pilaf style

Mushrooms, carrots, onions, garlic

Couscous*

1 cup: 2 cups if pilaf style

2–3 cups

Steamed over simmering water or stock for 20 minutes each time for 3 times, being fluffed between each steaming, or cooked pilaf style

Steamed or pilaf style

Butter, herbs, small-cut vegetables that have been cooked before being added

Whole hominy**

1 : 4–6

3 cups

21⁄2–3 hours

Boiled, or cooked in pressure cooker

Cooked onions, cooked garlic, cilantro, diced precooked vegetables

Hominy grits

1:4

3

25 minutes

Polenta method

Cheddar, cooked onions, garlic

Millet

1:2

3

30–35 minutes

Boiled or pilaf style

Onions, garlic, mushrooms

Oat groats

1:2

2

45 minutes–1 hour

Boiled

Can be savory or sweet, so vegetables such as carrots, onions, garlic or with cinnamon, dried fruits

Polenta

1:4

3–4

35–45 minutes

Simmered on stove top or covered and in the oven

Cheese, butter, cream, onions, garlic, sun-dried tomatoes, chopped olives, herbs

Arborio rice (for risotto)

1 : 3–4

3

20–30 minutes

Simmered

Herbs, cheese, garlic, onions, mushrooms, asparagus, sun-dried tomatoes

Basmati rice

1 : 11⁄2

3

25 minutes

Simmered, boiled, pilaf method

Herbs, diced cooked vegetables such as carrots, dried fruits such as currants and apricots, coconut, curry spices

Converted rice

1 : 1 ⁄4

4

25–30 minutes

Boiled, pilaf style or steamed

Adapts to almost any application of flavor

Long-grain brown rice

1:3

4

40 minutes

Boiled, pilaf style, or steamed

Earthy flavors are best, although this rice can be used for a hearty rice pudding

3

GRAINS

533


SELECTION OF PLANT-BASED PROTEINS RATIO OF GRAIN TO LIQUID (IN CUPS)

APPROXIMATE YIELD (IN CUPS)

COOKING TIME

PREPARATIONS

FLAVORING SUGGESTIONS

Long-grain white rice

3 1 : 11⁄2–1 ⁄4

3

18–20 minutes

Boiled, pilaf style, or steamed

Adapts to almost any application of flavor

Short grain white rice

1 : 1–11⁄2

3

20–30 minutes

Boiled, or steamed

Usually starchy or sticky; using flavored liquids to cook the rice does the best job of imparting flavors. Garnishes should be kept simple to avoid overworking the rice.

Wild rice

1:3

4

30–45 minutes

Wheat berries**

1:3

2

1 hour or more

Bulgur***

1:4

2

2 hours

Herbs, mushrooms, tomatoes, cucumbers, dried fruits, vinaigrettes

Cracked wheat****

1:2

3

20 minutes

Herbs, tomatoes, wilted greens, mushrooms, vinaigrettes, dried fruits such as cherries, cranberries, apricots, toasted nuts such as pecans, walnuts, pine nuts, almonds

TYPE OF GRAIN

Toasted nuts such as pecans, pine nuts, mushrooms, herbs such as savory, rosemary thyme, bay leaf

Boiled, or steamed

Herbs, tomatoes, wilted greens, mushrooms, vinaigrettes, dried fruits such as cherries, cranberries, apricots, toasted nuts such as pecans, walnuts, pine nuts, almonds

* From 1 cup of uncooked grain

** Grain should be briefly soaked in warm water, then drained before it is cooked *** Grain should be soaked overnight in cold water, then drained before it is cooked **** Grain may be cooked by covering it with boiling water and soaking it for 2 hours or cooking it via the pilaf method Note: All long- and medium-grain rice varieties as well as any whole or cracked grains can also be cooked in a rice steamer.

TECHNIQUES OF HEALTHY COOKING

534


PROTEIN TYPE

TEXTURE

COOKING TECHNIQUES

PREPARATION

MARINADE

Tofu

Varies from smooth and creamy (silken) to dense and curd like (firm, pressed)

Sautéd, grilled, pan fried and deep fried, roasted, braised, scrambled

May be eaten raw, cold, coated with flour, bread crumbs, crushed tortilla chips, crushed flake cereal

Will take on flavors readily, so most anything goes, from Asian spice blends to Cajun rubs, Latin flavors, etc.

Tempeh

Firm, can be diced or sliced, can be crumbly

Must be boiled first, then can be used in a host of ways: grilled, sautéd, crumbled and browned

Can be incorporated into loafs, “meatless” balls, or patties. Excellent in veggie burgers, stir fry, stews, casseroles.

Any ethnic flavor or spice profile will work, especially Asian and Indian

Textured Vegetable Protein (TVP)

Usually sold dehydrated in ground “meat” texture, diced as for stew

Must be reconstituted first, then usually browned or sautéed

Excellent in tomato sauce, chili, veggie burgers, stews

Takes on most any spice or seasoning blend. Can be used as a replacement in any way that ground beef or stew meat would be used.

Seitan

Smooth texture but somewhat chewy or meat like

Must be boiled first if made from scratch. Afterward may be sautéed, grilled, pan fried, browned as for stew.

May be breaded, diced, chopped, ground. Is useful in “meatless” loafs, stews, layered casseroles.

Handles strong flavors and spice rubs well. Excellent with tomato sauce or with roasted peppers.

Similar to cooked portabella mushroom in texture

SELECTION OF PLANT-BASED PROTEINS

535


TOFU TYPE

TEXTURE

FLAVOR

APPLICATION

Often referred to as Japanese style; generally packed in aseptic boxes and can be stored unopened without refrigeration

Purées and mashes easily. Does not hold shape well when diced or sliced.

Overall bland, readily takes on the flavor of other ingredients and seasonings

Best suited for smooth preparations such as smoothies, sauces, soups, custards, salad dressings, baked goods such as cheesecake

Soft

Like soft custard

Smoothies

Medium

Like medium-firm custard

Soft fillings and puréed soup

Firm

Like firm custard

Soft fillings and puréed soup

Extra firm

Like extra firm or dense custard

Making cheesecake

SILKEN

Some flavored varieties available REGULAR

Often referred to as Chinese style; generally packed in water, in sealed containers or sold loose, and is always found in the refrigerator section of your food store

Texture is generally drier than the silken varieties and is more dense. When cut, these types hold their form, especially if pressed first.

Soft

If crumbled, mock ricotta cheese

Medium

If crumbled, like mock scrambled eggs

Firm

If crumbled, mock egg salad

Overall bland, readily takes on the flavor of other ingredients and seasonings

Generally best used for stir fry, pan fry, roasted, baked grilled, deep fried, soup garnish, etc. Crumbled, diced, or sliced Breaded, battered, coated in seeds, nuts, or spices and spice rubs

Also very good for sauté, grill, or pan fry Can be marinated or dry rubbed

Extra firm

If crumbled, mock chicken salad

Also very good for sauté, grill, or pan fry Can be marinated or dry rubbed

Some flavored varieties available

Flavored varieties available may include, smoked, Asian five-spice, Italian seasonings, teriyaki, Cajun seasoned Also mock turkey and mock bacon flavors

TECHNIQUES OF HEALTHY COOKING

536


INDEXES RECIPE INDEX Numbers in italics indicate illustrations

A

Ají Amarillo Paste, Peruvian, 450 Albuquerque Dry Rub, 478 Albuquerque Grilled Pork Tenderloin with Beans and Greens Sauté, 278 Algerian-Style Chickpeas with Cauliflower and Dersa Sauce, 371 Almond(s) -Anise Biscotti, 421 in Granola, 388 in Romesco Sauce, 467 Toasted, and Parsley Salsa, 317, 449 Tuiles, 422 American Cocktail, The, 402 Ancho Chile Sauce, 459 Anchovy(ies) in Caesar Dressing, 232, 475 -Caper Dressing, 476 in Green Goddess Dressing, 474 in Gremolata, 469 Toasted, Asparagus with Garlic, Lemon and, 342 Angel Food Cake, Chocolate, 427 Anise -Almond Biscotti, 421 Star, Poached Cornish Game Hen with, 303 Appetizers. See also Dips and Spreads Asparagus with Morels, 245 Beef, Carpaccio of, with Fresh Artichokes and Tomato Salad, 209 Black Bean Cakes with Mango Salsa, 244 Chanterelles, Marinated, 224 Clams Steamed in Beer, 249 Cucumber Granité, 257 Duck, Smoked, with Red Lentil Salad and Golden Beets, 212, 213 Forcemeat, Mousseline-Style, 254 Grape Leaves, Stuffed, 246

Mussels in Saffron and White Wine Sauce, 248 Pork Dumplings, Steamed, 249 Pork Skewers, Grilled, 251 Portobello with Tuscan Bean Salad and Celery Juice, 245 Prosciutto with Grilled Vegetables, 247 Salmon Cakes with Cucumber Relish, 243 Seviche Estilo Acapulco, 242 Plate, 240, 241 Scallop, in Cucumber Cups, 242 Tuna, Peruvian-Style, 238, 239 Shrimp, Grilled Garlic, and Radish Salad, 210, 211 Strudel, Wild Mushroom and Goat Cheese, 248 Summer Rolls, Vietnamese, 252, 253 Terrine, 254 Bell Pepper and Eggplant, Grilled, 257 Duck, 256 Seafood, MediterraneanStyle, 255 Vegetables, Grilled, with Romesco Sauce, 247 Apple(s) Chicken, Grilled, with Pecans and, 291 Cobbler, 432 Glacé, Apple Pie, 418 and Horseradish Cream Dressing, 476 -Squash Soup, Curried, 203, 208 Strudel, 425 in Tarte Tatin, St. Andrew’s Style, 435 Apple Butter and Maple Syrup, 391

RECIPE INDEX

537

Apple Cider Hot Mulled, 406, 407 and Raisin Sauce, 420 Sauce, 458 Apricot Sauce, 420 in Stone Fruits with Mint Syrup, 225 Artichoke(s) in Barley Risotto with Garden Vegetables, 316 Fresh, Carpaccio of Beef with Tomato Salad and, 209 in Mediterranean Salad, 232 and Mushrooms in White Wine Sauce, 350 and Mustard Sauce, Pan-Smoked Chicken Breast with, 300 Arugula Corn, and Potato Salad, 262 in Salad of Hearty Greens, Blood Oranges, and Pomegranate Vinaigrette, Warm, 235 in Spring Herb Salad, Grilled Tuna with Marinated Tomatoes and, 236, 237 in Winter Greens with Warm Vegetable Vinaigrette, 227 Asian Buckwheat Noodle Salad with Hot Sesame Chicken, 309 Salad, 239, 263 Asparagus with Anchovies, Toasted, Garlic, and Lemon, 342 in Green Sauce, Hake in, 265 Grilled, with Morels, Bowtie Pasta and Spring Peas, 323 in Grilled Vegetables, Prosciutto with, 247 in Grilled Vegetables with Romesco Sauce, 247 with Morels, 245 Pheasant, Grilled, with Black Truffle Butter and, 299 Soup, Cold, 203, 206


Avocado in Guacamole with Toasted Cumin, 447 Scallops, Seared, with Grapefruit, Greens, Citrus Dressing and, 270, 271

B

Baba Ghanoush, 445 Baja-Style Fish Tacos, 330 Balsamic Vinaigrette, 470 Banana(s) Glacé (variation), 416 Grilled or Broiled, 430 Grilled, Sautéed Sole with Preserved Mango Chutney and, 274, 275 Grilled, with Strawberry Glacé in a Honey Tuile, 430 Pancakes, 392 Barbados Barbecued Chicken, 299 Barbecue Sauce, 299, 468 Barley Pilaf, 357 Pilaf, and Wheat Berry, 358 Risotto Pouches, 315 Risotto with Garden Vegetables, 316 Salad with Cucumber and Mint, 216, 217 Stir-Fried, 366 Basil Linguine with Olives, Red and Yellow Tomatoes and, 321 Oil, 480 in Pesto, 468 -Tomato Jus (variation), 461 Bass and Scallops en Papillote, 273 Sea, with a Ginger Nage, 274 Sea, in Tomato, Fennel, and Saffron Sauce, 273 in Seviche Estilo Acapulco, 242 Bavarian Chocolate-Ricotta, 417 Dairy Base for, 416 Bean(s). See also Black Bean(s); Chickpea(s); Green Bean(s) Basic, 367

Black-Eyed Peas, in Hoppin’ John (variation), 360 Black-Eyed Peas, Smoky Braised, 372, 373 Cannellini, and Garlic Soup, 196 Cannellini, Squid, Sautéed, and Steamed Mussels with Spinach, Pancetta and, 261 in Cassoulet with Smoked Tomatoes, 284‑285 Chinese Long Bean Salad with Tangerines and Sherry Mustard Vinaigrette, 228, 229 Fava, in Falafel, 333 Fava, in Vegetable Stew, 319 and Greens Sauté, 352, 353 Heirloom Bean Sauce, 465 Lima, in Wild Rice Succotash, 345 in Minestrone, Seafood, 198‑199 in Mole, Green Oaxacan, 318‑319 Refried, Vegetarian, 369 Salad, Tuscan, 245 in Squash Tagine, Moroccan, with Couscous, 284 Stew, Three-Bean, 376 Wax, Risotto Cakes with Green Beans, Chanterelles and, 314–315 White Caesar Dressing, 232 Purée, 232, 445 -Rosemary Sauce, 465 Soup, Michigan, 196 Stew, Southwest, 370 Béchamel-Style Sauce (variation), 462 Beef Carpaccio of, with Fresh Artichokes and Tomato Salad, 209 Consommé, 192 in Dumpling Soup, Paraguayan (Bori-Bori), 200 Flank Steak, Grilled, with Roasted Shallot Sauce, 280 Lettuce Wraps, Korean Grilled, with Green Onion Salad

TECHNIQUES OF HEALTHY COOKING

538

and “Bulgogi”-Style Beef, 339 in Roupa Velha, 282 Stock (variation), 454 Tenderloin of, with Wild Mushrooms, 277 Beet(s) Chutney, 452 -Fennel-Ginger Soup, 202, 203 Golden, Smoked Duck with Red Lentil Salad and, 212, 213 Pasta Dough (variation), 377 Beet Greens, Salad of Hearty Greens, Blood Oranges, and Pomegranate Vinaigrette, Warm, 235 Belgian Endive Braised, 351 Grilled Vegetables, 347 in Winter Greens with Warm Vegetable Vinaigrette, 227 Bell Pepper(s). See Pepper(s); Red Pepper(s) Berbere Spice Blend, 479 Berry(ies). See also specific berries Cobbler (variation), 432 Coulis, Fresh, 421 Glacé, Fresh (variation), 416 Napoleon, 434 Beverages Bitters and Sparkling Mineral Water, 397 Cappuccino, Frozen, 404 Chai, 404, 405 Cider, Hot Mulled, 406, 407 Cocktail(s) American, The, 402 Cantaloupe, 401 Gazpacho, 402 Passion Fruit, 403 Cocoa, Hot, 407 Cooler, Mediterranean, 398, 399 Frappé, Mandarin, 404 Juicy Fling, 400 Lemonade, 400 Raspberry-Lime Rickey, 398, 399 Sea Breeze, 401 Smoothie, Tropical Fruit, 403 Biscotti, Almond-Anise, 421


Biscuits Black Pepper, 414, 415 in Shortcake, Strawberries with Frangelico Glacé and, Warm, 440 Bitters and Sparkling Mineral Water, 397 Black Bean(s) Cakes, 368 Cakes with Mango Salsa, 244 in Chicken Burritos, Grilled, 292 Chili, 318 and Corn, Roasted, 346 and Cornmeal Loaf, 368–369 in Poblanos Rellenos, 294, 295 Rice with, 367 Salad, 216 Sauce, 466 Soup, Cuban (variation), 202 Soup, Traditional, 202 Blackberry and Vanilla Sauce, 281 Black-Eyed Peas in Hoppin’ John (variation), 360 Smoky Braised, 372, 373 Black Pepper Biscuits, 414, 415 Blood Oranges, Salad of Hearty Greens, Pomegranate Vinaigrette and, Warm, 235 Blueberries in Fruit Galettes, Individual, 436, 437 in Fruit Salad with Orange Blossom Syrup, 225 Blue Cheese Dressing, 474 Mixed Green Salad with Pears, Walnuts and, 231 Romaine and Grapefruit Salad with Walnuts and Stilton, 231 Bok Choy, Mushroom Consommé with Shiitake, Carrot Curls and, 193 Bori-Bori (Paraguayan Dumpling Soup), 200 Bouillabaisse, 276 Bouquet Garni, 455 Bowtie Pasta, Grilled Asparagus with Morels, Spring Peas and, 323 Bread(s) Biscuits, Black Pepper, 414, 415

Corn Bread, Country, 412, 415 Muffins, Oat Bran and Dried Fruit, 413 Muffins, Graham, Spiced, 413 Naan, Grilled, with Eggplant Purée, 414 Pita, Whole Wheat, 410 Pita, Peanut Pocket, 411 Roti, Stuffed, 411 Broccoli Rabe with Garlic and Red Pepper Flakes, 343 Brownies, Fudge, 423 Brown Rice Pilaf, 360 Brussels Sprouts with Mustard Glaze, 344, 345 Buckwheat Kasha with Spicy Maple Pecans, 365 Noodles, 378 Noodle Salad, Asian, with Hot Sesame Chicken, 309 Pasta Dough, 377 Polenta, 363 Ravioli, Open-Face, with Pork and Vegetable Ragoût, 322 Buffalo Chili, 285 Bulgur in Kibbe Kebobs, Grilled, 297 and Lentil Pilaf with Caramelized Cipollini Onions, 358 in Tabbouleh, 357 Burger(s) Chicken and Mushroom, 338 Lamb, Grilled Moroccan Spiced, on Pita, with Cool Mint Yogurt, 333 Turkey, 337 Vegetable, 338 Burritos, Chicken, Grilled, 292 Butter Ginger-Green Onion, 477 Truffle, 477 Butternut Squash Soup, 205 Soup, -Apple, Curried, 203, 208 Tagine, Moroccan, with Couscous, 284 in Vegetable Stew, 319

RECIPE INDEX

539

C

Cabbage in Beet-Fennel-Ginger Soup, 202, 203 in Chicken Stir Fry with Soba Noodles, 289 in Duck Stir Fry with Shrimp, 290–291 in Mu Shu Vegetables, 310, 311 Salad, Warm, 224 Savoy, Grilled Salmon with Heirloom Bean Sauce and, 261 Stuffed Cabbage Roll, 316–317 in Udon Noodle Pot, 306, 307 Caciotta, Ancho Chile, Whole Wheat Quesadillas with Roasted Chicken, Mango Salsa and, 301 Caesar Dressing, 232, 475 Caesar Salad, Modified, 232, 233 Cake(s). See also Cheesecake Angel Food, Chocolate, 427 Carrot, with Cream Cheese Frosting, 438, 439 Chocolate, 427 Sponge, 426 Sponge, Chocolate (variation), 426 Cannellini Bean(s) and Garlic Soup, 196 and Greens Sauté, 352, 353 Squid, Sautéed, and Steamed Mussels with Spinach, Pancetta and, 261 Cantaloupe Cocktail, 401 in Fruit Salad with Orange Blossom Syrup, 225 Melon Soup, Chilled, with California Champagne, 208 Melons, Summer, with Warm Caramel Sauce, 434 Capellini with Grilled Vegetable Ragoût, 322–323 Cappuccino Frozen, 404 Glacé (variation), 416 Caramel Sauce, 419 Warm, Summer Melons with, 434


Carpaccio of Beef with Fresh Artichokes and Tomato Salad, 209 Carrot(s) in Asian Salad, 239, 263 Cake with Cream Cheese Frosting, 438, 439 in Cod, Seared, in a Rich Broth with Fall Vegetables, Chive Pasta, and GingerGreen Onion Butter, 260 Curls, Mushroom Consommé with Shiitake, Bok Choy and, 193 in Daikon Salad (Mu Chae), 221, 222 in Escabeche, Vegetable, 331 in Grilled Vegetables with Romesco Sauce, 247 in Mediterranean Salad, 232 in Mu Shu Vegetables, 310, 311 Pasta Dough (variation), 377 Pecan, 354, 355 in Spring Vegetables, Rigatoni in Wild Mushroom Broth with, 324 in Stir-Fry, Shrimp, Peanut, and Vegetable, Mangalore, 313 in Summer Rolls, Vietnamese, 252, 253 in Udon Noodle Pot, 306, 307 Vegetable Ragoût, Farro with Parsley and Toasted Almond Salsa and, 317 in Vegetable Stew, 319 in Vinaigrette, Roasted Vegetable, 472 Cashew, Kale, and Cranberry Pasta Salad, 234, 235 Cassoulet with Smoked Tomatoes, 284‑285 Cauliflower Chickpeas, Algerian-Style, with Dersa Sauce and, 371 and Onions, Saffron, 353 in Vegetable Ragoût, Farro with Parsley and Toasted Almond Salsa and, 317 Celeriac and Potato Purée, 385 Rösti Potatoes with, 381

Celery Juice, Portobello with Tuscan Bean Salad and, 245 Chai, 404, 405 Champagne California, with Melon Soup, Chilled, 208 and Lemon Sorbet, 419 Chanterelles Marinated, 224 Risotto Cakes with Green Beans, Wax Beans and, 314–315 Cheesecake Chocolate (variation), 433 Chocolate, White, 433 Honey-Vanilla, 433 Cherry(ies) Dried, Glacé (variation), 416 in Stone Fruits with Mint Syrup, 225 Chicken Barbecued, Barbados, 299 Braised with Piquillo Peppers, 301 Breast, Pan-Smoked, with Artichoke and Mustard Sauce, 300 Breast with Peaches in Zinfandel Wine Sauce, 298 Burgers, and Mushroom, 338 Burritos, Grilled, 292 Curried, 289 Falafel, 333 Forcemeat, Mousseline-Style, 254 Grilled, with Apples and Pecans, 291 Grilled, and Pecan Salad, 236 Jerk, 297 Köfte Kebobs, 296 Marinade, 292 in Mole, Green Oaxacan, 318– 319 Pita Sandwiches, Moroccan, 336, 337 Pot Pie, and Shrimp, with HerbCracker Crust, 304 and Rice Stew, 204 Roasted, Whole Wheat Quesadillas with Ancho Chile Caciotta, Mango Salsa and, 301

TECHNIQUES OF HEALTHY COOKING

540

Satay, Malaysian, with Pressed Rice Cakes and Spicy Peanut Sauce, 307 Sesame, Hot, Asian Buckwheat Noodle Salad with, 309 and Shrimp Gumbo, Louisiana, 198 Stir Fry with Soba Noodles, 289 Stock, 454 Stock, Brown (variation), 454 Stock, Double (variation), 454 in Udon Noodle Pot, 306, 307 Velouté, 462 Wontons, 194, 195 Chickpea(s) Algerian-Style, with Cauliflower and Dersa Sauce, 371 in Bean Stew, Three-, 376 in Hummus (variation), 444 in Mujadra, 334, 335 Salad, Tunisian, 218, 219 Soup with Greens, 197 in Squash Tagine, Moroccan, with Couscous, 284 Stew, 370 Stewed, with Tomato, Zucchini, and Cilantro, 371 in Vegetable Stew, 319 Chile(s) Ají Amarillo Paste, Peruvian, 450 Ancho Chile Sauce, 459 in Buffalo Chili, 285 Habanero Vinegar, 361 in Harissa Vinaigrette, 473 Jalapeño Pasta, 378 in Jerk Chicken, 297 Pasta, 379 in Pico de Gallo, 448 Piquillo Peppers, Chicken Braised with, 301 Poblanos Rellenos, 294, 295 in Salsa Verde, 448 in Seafood Salad, Thai, 250, 251 in Tortilla Soup, 201 Chili Black Bean, 318 Buffalo, 285 Chinese Long Bean Salad with Tangerines and Sherry Mustard Vinaigrette, 228, 229 Chive Pasta (variation), 377 Chocolate


Angel Food Cake, 427 Bavarian, -Ricotta, 417 Cake, 427 Cheesecake (variation), 433 Cheesecake, White Chocolate, 433 Cocoa, Hot, 407 Crêpes, 424 Custard, 428 Fudge Brownies, 423 Fudge Cookies, 423 in Hippenmasse, 422 Polenta Soufflé (variation), 429 Chorizo in Black Bean Cakes, 368 Cod, Seared, with Shellfish, Tomato-Fennel Broth, Saffron Pasta and, 264–265 Dumpling, 320 in Potato and Vegetable Soup, 199 Chowder of Corn and Maine Lobster, 206 Chutney Beet, 452 Mango, Preserved, 275, 453 Tomato and Peanut, 453 Cider. See Apple Cider Cilantro-Lime Vinaigrette, 471 Cinnamon Tuiles, 431 Cioppino, 277 Cipollini Onions, Caramelized, Bulgur and Lentil Pilaf with, 358 Citrus Dressing, 270, 271 Citrus Salad, 268 Clam(s) in Bouillabaisse, 276 in Cioppino, 277 in Cod, Seared, with Shellfish, Tomato-Fennel Broth, Saffron Pasta, Chorizo and, 264–265 in Hake in Green Sauce, 265 in Paella Valenciana, 303 and Shrimp Pizza with Pesto, 327 Steamed in Beer, 249 in Udon Noodle Pot, 306, 307 Cobbler Apple, 432 Berry (variation), 432 Cocktail(s). See Beverages, Cocktail(s)

Cocoa, Hot, 407 Cod Seared, in a Rich Broth with Fall Vegetables, Chive Pasta, and Ginger-Green Onion Butter, 260 Seared, with Shellfish, TomatoFennel Broth, Saffron Pasta, and Chorizo, 264–265 Coffee Cappuccino, Frozen, 404 Cappuccino Glacé (variation), 416 Espresso-Praline Glacé (variation), 416 Collard Greens, 343 Compote, Fruit Warm, 440 Winter, 441 Confit Pearl Onion and Raisin, 451 Red Onion, 452 Conserve, Orange and Herb, 451 Consommé Beef, 192 Game Hen, with Roasted Garlic Custards, 194 Mushroom, with Shiitake, Bok Choy, and Carrot Curls, 193 Cookies Biscotti, Almond-Anise, 421 Chocolate Fudge, 423 Hippenmasse, Chocolate, 422 Oatmeal-Pear, 424 Tuiles, Almond, 422 Cinnamon (variation), 431 Honey, 431 Cooler, Mediterranean, 398, 399 Corn Chowder of Maine Lobster and, 206 in Potato and Vegetable Soup, 199 Pudding, 356 Roasted, and Black Beans, 346 Smoked Roasted, 346 Salad, Potato, Arugula and, 262 Salad, Southwestern, 223 in Spinach Salad with Marinated Shiitake Mushrooms and Red Onion, 230 in Succotash, Wild Rice, 345

RECIPE INDEX

541

in Tamal Casserole, 300 in Tamale Dough, 293 Corn Bread, Country, 412, 415 Cornish Game Hen, Poached, with Star Anise, 303 Cornmeal. See also Polenta and Black Bean Loaf, 368–369 in Corn Bread, Country, 412 in Waffles, Four-Grain, 389 Coulis Berry, Fresh, 421 Red Pepper, 464 Tomato, 463 Yellow Tomato, 464 Court Bouillon, 456 Couscous, 349, 362 with Squash Tagine, Moroccan, 284 Wild Mushrooms, Sautéed, and Smoked Tomatoes with, 313 Crab(s), Crabmeat in Cioppino, 277 Grilled Soft-Shell, 269 Marinade, 269 and Shrimp Sandwich, 331 Cracked Wheat and Tomato Salad, 214, 215 Cranberry Kale, and Cashew Pasta Salad, 234, 235 Sea Breeze, 401 Crayfish with Gazpacho, Chilled (variation), 207 Cream Cheese Frosting, 438 Cream Dressing, Horseradish and Apple, 476 Creamy Mustard Gravy, 459 Creamy-Style Dressing, 473 Crêpe(s) Batter, Basic, 389 Chocolate, 424 Savory Indian with Tomato and Peanut Chutney, 298 Croutons, 232, 233 Garlic, 481 Crust Herb-Cracker, 304 Tart, 437 Cuban Black Bean Soup (variation), 202


Cucumber Barley Salad with Mint and, 216, 217 Cups, Scallop Seviche in, 242 in Daikon Salad (Mu Chae), 221, 222 in Gazpacho, Chilled, 207 Granité, 257 in Grilled Garden Sandwich with Warm Slaw and Crispy Potato Slices, 332 Raita, 452 Relish, 243 in Tabbouleh, 357 Cumin, Toasted, Guacamole with, 447 Curd, Lemon, 437 Curry(ied) Apple-Squash Soup, 203, 208 Chicken, 289 Ethiopian, 365 Goat, 288 Lamb, 287 Oil, 480 Potatoes, Yukon Gold, 383 Rice Salad, 215 Teff, 365 Custard(s) Chocolate, 428 Garlic, Roasted, Game Hen Consommé with, 194 in Wonton Soup, 194, 195

D

Daikon in Asian Salad, 263 Salad (Mu Chae), 221, 222 Dashi, 456 Demi-Glace, Vegetarian, 458 Desserts. See also Cake(s); Cookies; Glacé Bananas, Grilled or Broiled, 430 Bananas, Grilled, with Strawberry Glacé in a Honey Tuile, 430 Bavarian, Chocolate-Ricotta, 417 Berry Coulis, Fresh, 421 Brownies, Fudge, 423 Cobbler, Apple, 432 Cobbler, Berry (variation), 432

Compote, Fruit, Warm, 440 Compote, Fruit, Winter, 441 Crêpes, Chocolate, 424 Custard, Chocolate, 428 Figs, Baked, 431 Fruit Galettes, Individual, 436, 437 Melons, Summer, with Warm Caramel Sauce, 434 Napoleon, Berry, 434 Pears, Poached, 441 Pears, Trio of (variation), 441 Pineapple Madagascar, Glazed, 435 Rice Pudding, 428 Ricotta Pastry, Sweet, 426 Sorbet, Champagne and Lemon, 419 Sorbet, Pear, 418 Soufflé, Polenta, 429 Strawberries with Frangelico Glacé and Shortcake, Warm, 440 Strudel, Apple, 425 Strudel Dough, 425 Strudel, Strawberry and Rhubarb (variation), 425 Tarte Tatin, St. Andrew’s Style, 435 Dessert Sauce(s) Apricot, 420 Caramel, 419 Caramel, Warm, Summer Melons with, 434 Cider and Raisin, 420 Dipping Sauce, 249, 252 Dips and Spreads. See also Salsa Baba Ghanoush, 445 Eggplant, Roasted (Moutabel), 444 Guacamole with Toasted Cumin, 447 Hummus (variation), 444 Hummus, Boiled Peanut and Roasted Red Pepper, 446 Olivada (variation), 446 Potato, Garlicky (Skordalia), 444 Tapenade, 446 White Bean Purée, 445 Dirty Rice, Vegetarian, 361

TECHNIQUES OF HEALTHY COOKING

542

Dough. See also Pasta Dough; Pastry Dough Gnocchi, 380 Herb-Cracker Crust, 304 Naan, 414 Pita Bread, Peanut Pocket, 411 Pita Bread, Whole Wheat, 410 Pizza, Basic, 412 Roti Bread, 411 Tamale, 293 Dressing. See also Vinaigrette Anchovy-Caper, 476 Blue Cheese, 474 Caesar, 232, 475 Citrus, 270 Creamy-Style, 473 Green Goddess, 267, 474 Horseradish and Apple Cream, 476 Ranch, 475 Seafood Sandwich, 331 Dry Rub, Albuquerque, 478 Duck in Cassoulet with Smoked Tomatoes, 284–285 in Forcemeat, Mousseline-Style, 254 Marinade, 290 Smoked, with Red Lentil Salad and Golden Beets, 212, 213 Stir Fry with Shrimp, 290‑291 Terrine, 256 Dumpling(s) Chorizo, 320 Gnocchi, 380 Pork, Steamed, 249 Shrimp, 320 Soup, Paraguayan (Bori-Bori), 200 Spätzle, 286, 380 Wontons, Chicken, 194, 195 Duxelles, 469

E

Egg(s). See also French Toast; Soufflé in Piperade Wrap, 393 in Tortillas de Papas, 394, 395 Eggplant in Baba Ghanoush, 445 and Bell Pepper Terrine, Grilled, 257


Potato Purée, with Garlic and, Roasted, 385 Purée, Grilled Naan with, 414 in Ratatouille, 348, 349 Spread, Roasted (Moutabel), 444 Tian, Roasted, 314 in Vegetable Stew, 319 Endive. See Belgian Endive Escabeche, Vegetable, 331 Espresso-Praline Glacé (variation), 416 Ethiopian Curry, 365 Étouffée, Rabbit and Oyster, 305

F

Fajitas, Vegetable, 330 Falafel, 333 Farro, 364 with Vegetable Ragoût and Parsley and Toasted Almond Salsa, 317 Fava Beans in Falafel, 333 in Vegetable Stew, 319 Fennel -Beet-Ginger Soup, 202, 203 Braised in Chardonnay, 351 in Caramelized Root Vegetables, 354 in Citrus Salad, Grilled Yellowfin Tuna with, 268 in Grilled Vegetable Ragoût, Capellini with, 322–323 in Grilled Vegetables with Romesco Sauce, 247 in Mu Shu Vegetables, 310, 311 Salad of Wild Mushrooms and, Warm, 230–231 Tomato, and Saffron Sauce, Sea Bass in, 273 -Tomato Broth, Seared Cod with Shellfish, Saffron Pasta, Chorizo and, 264–265 Feta Cheese, Shrimp with Tomatoes, Oregano and, 268 Figs Baked, 431 Grilled Quail Wrapped in Prosciutto with Wild Mushrooms and, 292 Fish. See also Anchovy(ies); Salmon; Tuna

Bass and Scallops en Papillote, 273 Bass, Sea, with a Ginger Nage, 274 Bass, Sea, in Tomato, Fennel, and Saffron Sauce, 273 Bouillabaisse, 276 Cioppino, 277 Cod, Seared, in a Rich Broth with Fall Vegetables, Chive Pasta, and Ginger-Green Onion Butter, 260 Cod, Seared, with Shellfish, Tomato-Fennel Broth, Saffron Pasta, and Chorizo, 264–265 Dashi, 456 Forcemeat, Mousseline-Style, 254 Fumet, 455 Hake in Green Sauce, 265 in Pasta “Paella,” Valencian, 324 Seviche Estilo Acapulco, 242 Sole, Sautéed, with Preserved Mango Chutney and Grilled Bananas, 274, 275 Swordfish in Savory Sauce, 269 Tacos, Baja-Style, 330 Velouté, 462 Flank Steak Grilled, with Roasted Shallot Sauce, 280 Roupa Velha, 282 Fond de Veau Lié, 457 Forcemeat, Mousseline-Style, 254 Frangelico Glacé, Strawberries with Shortcake and, Warm, 440 Frappé, Mandarin, 404 French Toast Sausage-Stuffed, with Winter Fruit Compote, 392 Stuffed with Fruit (variation), 392 Frisée Salad of Hearty Greens, Blood Oranges, and Pomegranate Vinaigrette, Warm, 235 Winter Greens with Warm Vegetable Vinaigrette, 227 Frosting, Cream Cheese, 438 Fruit(s). See also Berry(ies); specific fruits

RECIPE INDEX

543

Citrus Dressing, Seared Scallops with Avocado, Grapefruit, Greens and, 270, 271 Citrus Salad, Grilled Yellowfin Tuna with, 268 Compote, Warm, 440 Compote, Winter, 441 Dried, and Oat Bran Muffins, 413 Dried, Steel-Cut Oats with Cinnamon and, 393 French Toast Stuffed with (variation), 392 Galettes, Individual, 436, 437 Glacé, Tropical (variation), 416 Salad, Mixed, 226, 227 Salad with Orange Blossom Syrup, 225 Smoothie, Tropical, 403 Stone Fruits with Mint Syrup, 225 Fudge Brownies, 423 Fudge Cookies, Chocolate, 423

G

Galettes, Fruit, Individual, 436, 437 Game Hen Consommé with Roasted Garlic Custards, 194 Paella Valenciana, 303 Poached Cornish, with Star Anise, 303 Stock (variation), 454 Garlic Asparagus with Toasted Anchovies, Lemon and, 342 and Cannellini Bean Soup, 196 Croutons, 481 Custards, Roasted Garlic, Game Hen Consommé with, 194 Gnocchi, Roasted Garlic (variation), 380 in Gremolata, 469 Potato Purée, with Eggplant and, Roasted, 385 Potato Spread, Garlicky (Skordalia), 444 Shrimp, Grilled, and Radish Salad, 210, 211 Spinach, Steamed, with Pernod and, 372, 373


Gazpacho Chilled, 207 Chilled, with Spicy Crayfish (variation), 207 Cocktail, 402 Ginger -Beet-Fennel Soup, 202, 203 -Green Onion Butter, 477 Nage, Sea Bass with a, 274 Sauce, 460 Glacé Almond Tuiles shell for, 422 Apple Pie, 418 Banana (variation), 416 Berry, Fresh (variation), 416 Cappuccino (variation), 416 Cherry, Dried (variation), 416 Chocolate Hippenmasse shell for, 422 Dairy Base for, 416 Espresso-Praline (variation), 416 Frangelico, Strawberries with Shortcake and, Warm, 440 Fruit, Tropical (variation), 416 Liqueur-Flavored (variation), 416 Pumpkin (variation), 416 Strawberry, in a Honey Tuille, Grilled Bananas with, 430 Glaze Honey-Mustard, 477 Mustard, Brussels Sprouts with, 344, 345 Vegetable, 316 Gnocchi, 380 Roasted Garlic (variation), 380 Goat, Curried, 288 Goat Cheese Polenta, 363 Ravioli, 321 and Wild Mushrooms, Pizza with, 328, 329 and Wild Mushroom Strudel, 248 Graham Muffins, Spiced, 413 Granité, Cucumber, 257 Granola, 388 Grape, in The American Cocktail, 402

Grapefruit Citrus Salad, Grilled Yellowfin Tuna with, 268 in Juicy Fling, 400 and Romaine Salad with Walnuts and Stilton, 231 Scallops, Seared, with Avocado, Greens and, 270, 271 in Sea Breeze, 401 Grape Leaves, Stuffed, 246 Gratin Potato, 384 Potato, Onion, and Tomato, 382 Scallop, with Wild Mushrooms, 272 Gravy, Creamy Mustard, 459 Green Bean(s) in Green Sauce, Hake in, 265 Haricots Verts Barley Risotto with Garden Vegetables, 316 Cod, Seared, in a Rich Broth with Fall Vegetables, Chive Pasta, and GingerGreen Onion Butter, 260 Tuna Niçoise, Grilled, 239 with Walnuts, 342 Risotto Cakes with Wax Beans, Chanterelles and, 314–315 Green Goddess Dressing, 267, 474 Green Oaxacan Mole, 318–319 Green Onion(s) -Ginger Butter, 477 in Mu Shu Vegetables, 310, 311 Salad, 220, 221 Green Papaya Salsa, 450 Greens. See also specific greens and Beans Sauté, 352, 353 Chickpea Soup with, 197 Salad of Blood Oranges, Pomegranate Vinaigrette and Hearty Greens, Warm, 235 Scallops, Seared, with Avocado, Grapefruit, Citrus Dressing and, 270, 271 Winter, with Warm Vegetable Vinaigrette, 227 Green Salad, Mixed, with Pears, Walnuts, and Blue Cheese, 231

TECHNIQUES OF HEALTHY COOKING

544

Green Sauce, Hake in, 265 Gremolata, 469 Guacamole with Toasted Cumin, 447 Gumbo, Chicken and Shrimp, Louisiana, 198

H

Habanero Vinegar, 361 Hake in Green Sauce, 265 Haricots Verts. See Green Beans Harissa Vinaigrette, 473 Hazelnut(s) in Romesco Sauce, 467 Wild Rice, 366 Heirloom Bean Sauce, 465 Herb(s). See also specific herbs Bouquet Garni, 455 -Cracker Crust, 304 and Orange Conserve, 451 Pasta Dough, Fresh (variation), 377 Sachet d’Épices, 455 Hippenmasse, Chocolate, 422 Honey Cheesecake, -Vanilla, 433 in Granola, 388 -Mustard Glaze, 477 -Mustard Pan Sauce, 283 Tuiles, in Berry Napoleon, 434 Honeydew in Fruit Salad, Mixed, 226, 227 in Fruit Salad with Orange Blossom Syrup, 225 in Melons, Summer, with Warm Caramel Sauce, 434 in Melon Soup, Chilled, with California Champagne, 208 Hoppin’ John (variation), 360 Horseradish and Apple Cream Dressing, 476 Hummus, 444 Boiled Peanut and Roasted Red Pepper, 446

I

Indian Crêpes, Savory, with Tomato and Peanut Chutney, 298


J

Jalapeño Pasta, 378 Jerk Chicken, 297 Jerk Seasoning, 297 Jícama in Corn Salad, Southwestern, 223 Salad, 222 Juicy Fling, 400

K

Kale, Cashew, and Cranberry Pasta Salad, 234, 235 Kasha with Spicy Maple Pecans, 365 Kebobs Chicken Köfte, 296 Kibbe, Grilled, 297 Lamb, Grilled, with Smoky Tomato Sauce, 296 Lamb Shish Kebob, 279 Kibbe Kebobs, Grilled, 297 Köfte Kebobs, Chicken, 296 Korean Grilled Beef Lettuce Wraps with Green Onion Salad and “Bulgogi”-Style Beef, 339

L

Lamb Burger, Grilled Moroccan Spiced, on Pita, with Cool Mint Yogurt, 333 Chops, Broiled, with Caramelized Root Vegetables and White Bean-Rosemary Sauce, 282 Curry, 287 Kebobs, Grilled, with Smoky Tomato Sauce, 296 Marinade, 279, 282 Shanks Braised with Lentils, 288 Shish Kebob, 279 Lemon and Champagne Sorbet, 419 Citrus Dressing, Seared Scallops with Avocado, Grapefruit, Greens and, 270, 271 in Citrus Salad, Grilled Yellowfin Tuna with, 268 -Dill Rice, 360 Tart, 437 Lemonade, 400

Lentil(s) and Bulgur Pilaf with Caramelized Cipollini Onions, 358 Lamb Shanks Braised with, 288 in Mujadra, 334, 335 Ragoût, 467 Red Lentil Salad, 212 Soup, Summer-Style, 197 in Stuffed Cabbage Roll, 316–317 Lima Beans, in Wild Rice Succotash, 345 Lime -Cilantro Vinaigrette, 471 Citrus Salad, Grilled Yellowfin Tuna with, 268 Rickey, -Raspberry, 398, 399 Linguine with Olives, Basil, and Red and Yellow Tomatoes, 321 Liqueur-Flavored Glacé (variation), 416 Lobster in Bouillabaisse, 276 Maine, Chowder of Corn and, 206 Wrapped in Rice Paper with Asian Salad, 263 Louisiana Chicken and Shrimp Gumbo, 198

M

Malaysian Chicken Satay with Pressed Rice Cakes and Spicy Peanut Sauce, 307 Mandarin Frappé, 404 Mangalore Shrimp, Peanut, and Vegetable Stir-Fry, 313 Mango Chutney, Preserved, 275, 453 in Fruit Salad, Mixed, 226, 227 Salsa, 244, 449 Maple and Apple Butter Syrup, 391 Pecans, Spicy, Kasha with, 365 Marinade Beef, 339 Chicken, 292 Crab, 269 Duck, 290 Flank Steak, 280 Goat, 288 Lamb, 279, 282 Pork, 251 Salmon, 266

RECIPE INDEX

545

Seviche, 239, 240 Shrimp, 290 Tandoori, 478 Marinated Chanterelles, 224 Mushrooms, 230 Tofu, 312 Tomatoes, Grilled Tuna with Spring Herb Salad and, 236, 237 Mediterranean(-Style) Cooler, 398, 399 Salad, 232 Seafood Terrine, 255 Melon(s) Cantaloupe Cocktail, 401 in Fruit Salad, Mixed, 226, 227 in Fruit Salad with Orange Blossom Syrup, 225 Soup, Chilled, with California Champagne, 208 Summer, with Warm Caramel Sauce, 434 Michigan White Bean Soup, 196 Mineral Water, Sparkling, and Bitters, 397 Minestrone, Seafood, 198–199 Mint Barley Salad with Cucumber and, 216, 217 Syrup, Stone Fruits with, 225 in Tabbouleh, 357 Yogurt, Cool, 333 Mizuna, in Spring Herb Salad, Grilled Tuna with Marinated Tomatoes and, 236, 237 Mole, Green Oaxacan, 318–319 Monkfish, in Valencian Pasta “Paella,” 324 Morels Asparagus, Grilled, with Bowtie Pasta, Spring Peas and, 323 Asparagus with, 245 Moroccan Chicken Pita Sandwiches, 336, 337 Spiced Lamb Burger on Pita with Cool Mint Yogurt, 333 Spices, Pan-Roasted Salmon with Lentil Ragoût and, 272 Squash Tagine with Couscous, 284


Mousseline, Shrimp, 320 Mousseline-Style Forcemeat, 254 Moutabel (Roasted Eggplant Spread), 444 Mozzarella Pizza with Roasted Tomatoes and, 326, 327 Pizza, Smoked Mozzarella, Prosciutto, and Roasted Pepper, 328 Mu Chae (Daikon Salad), 221, 222 Muffins Graham, Spiced, 413 Oat Bran and Dried Fruit, 413 Mujadra, 334, 335 Mushroom(s). See also Shiitake Mushrooms and Artichokes in White Wine Sauce, 350 in Asian Salad, 263 Chanterelles, Marinated, 224 Chanterelles, Risotto Cakes with Green Beans, Wax Beans and, 314–315 and Chicken Burgers, 338 Consommé with Shiitake, Bok Choy, and Carrot Curls, 193 Duxelles, 469 in Grilled Garden Sandwich with Warm Slaw and Crispy Potato Slices, 332 in Grilled Vegetables with Romesco Sauce, 247 Marinated, 230 Morels, Asparagus with, 245 Morels, Asparagus, Grilled, with Bowtie Pasta, Spring Peas and, 323 Portobello with Tuscan Bean Salad and Celery Juice, 245 Stock, -Infused, 193 in Tamal Casserole, 300 in Tamales, with Salsa Verde, 293 Wild in Barley Risotto Pouches, 315 Broth with Spring Vegetables, Rigatoni in, 324 and Goat Cheese, Pizza with, 328, 329

and Goat Cheese Strudel, 248 Jus, 457 Quail, Grilled, Wrapped in Prosciutto with Figs and, 292 and Rosemary Sauce, 461 Salad of Fennel and, Warm, 230–231 Sautéed, and Smoked Tomatoes with Couscous, 313 Scallop Gratin with, 272 Tenderloin of Beef with, 277 Mu Shu Pancakes, 310, 311 Mu Shu Vegetables, 310, 311 Mussels in Bouillabaisse, 276 in Cod, Seared, with Shellfish, Tomato-Fennel Broth, Saffron Pasta, Chorizo and, 264‑265 in Minestrone, Seafood, 198–199 in Paella Valenciana, 303 in Saffron and White Wine Sauce, 248 in Sea Bass in Tomato, Fennel, and Saffron Sauce, 273 in Seviche Plate, 240, 241 Steamed, and Sautéed Squid with Cannellini Beans, Spinach, and Pancetta, 261 Mustard and Artichoke Sauce, PanSmoked Chicken Breast with, 300 Glaze, Brussels Sprouts with, 344, 345 Gravy, Creamy, 459 -Honey Glaze, 477 -Honey Pan Sauce, 283 Sauce, 272 Sauce, Southwestern-Style (variation), 283 Sherry Vinaigrette, 228, 229 Mustard Greens, Sautéed (variation), 286, 375

TECHNIQUES OF HEALTHY COOKING

546

N

Naan, Grilled, with Eggplant Purée, 414 Namul (Spinach Salad), 221, 223 Nectarines, Stone Fruits with Mint Syrup, 225 Niçoise, Tuna, Grilled, 239 Noodles Buckwheat, 378 Buckwheat Noodle Salad, Asian, with Hot Sesame Chicken, 309 Pad Thai, 308 Soba, Chicken Stir Fry with, 289 Soba Noodle Salad, 219 in Summer Rolls, Vietnamese, 252, 253 Udon Noodle Pot, 306, 307 “Noodles,” Zucchini and Yellow Squash, Pan-Steamed, 348

O

Oat Bran and Dried Fruit Muffins, 413 in Pancakes, Pumpkin or Banana, 392 Oatmeal, Oats Cookies, -Pear, 424 in Granola, 388 Steel-Cut, with Cinnamon and Dried Fruit, 393 in Waffles, Four-Grain, 389 Oaxacan Mole, Green, 318–319 Oil Basil, 480 Curry, 480 Olivada (variation), 446 Olives Black, Smoked Tomato and Provolone Pizza with, 325 Linguine with Basil, Red and Yellow Tomatoes and, 321 in Mediterranean Salad, 232 in Olivada (variation), 446 in Tapenade, 446 in Tuna Niçoise, Grilled, 239 Onion(s). See also Green Onion(s) and Cauliflower, Saffron, 353


Cipollini, Caramelized, Bulgur and Lentil Pilaf with, 358 Pearl, Caramelized, 354 Pearl, and Raisin Confit, 451 Potato, and Tomato Gratin, 382 Red, Confit, 452 Red, Spinach Salad with Marinated Shiitake Mushrooms and, 230 Roasted, and Vinegar Sauce, 461 Orange(s) Blood, Salad of Hearty Greens, Pomegranate Vinaigrette and, Warm, 235 in Cantaloupe Cocktail, 401 in Citrus Salad, Grilled Yellowfin Tuna with, 268 Frappé, Mandarin, 404 and Herb Conserve, 451 in Juicy Fling, 400 Tangerines, Chinese Long Bean Salad with Sherry Mustard Vinaigrette and, 228, 229 Tangerines, in Mediterranean Cooler, 398, 399 Orange Blossom Syrup, Fruit Salad with, 225 Oregano, Shrimp with Tomatoes, Feta Cheese and, 268 Oyster and Rabbit Étouffée, 305

P

Pad Thai, 308 Paella Valenciana, 303 “Paella,” Valencian Pasta, 324 Paglia e Fieno with Peas, Smoked Salmon, and Capers, 325 Pancakes. See also Crêpe(s) Banana, 392 Mu Shu, 310, 311 Potato, with Roasted Tomato Sauce, 382 Pumpkin, 392 Papaya Green Papaya Salsa, 450 in Mixed Fruit Salad, 226, 227 Papillote, Bass and Scallops en, 273 Paprikash, Pork, 286, 287 Paraguayan Dumpling Soup (BoriBori), 200

Parsley and Almond Salsa, Toasted, 317, 449 in Gremolata, 469 in Tabbouleh, 357 Parsnips, in Caramelized Root Vegetables, 354 Passion Fruit Cocktail, 403 Pasta. See also Noodles Bowtie, Grilled Asparagus with Morels, Spring Peas and, 323 Capellini with Grilled Vegetable Ragoût, 322–323 Chive (variation), 377 Linguine with Olives, Basil, and Red and Yellow Tomatoes, 321 in “Paella,” Valencian, 324 Paglia e Fieno with Peas, Smoked Salmon, and Capers, 325 Ravioli, Buckwheat, Open-Face, with Pork and Vegetable Ragoût, 322 Ravioli, Goat Cheese, 321 Rigatoni in Wild Mushroom Broth with Spring Vegetables, 324 Saffron, 379 Salad, Kale, Cashew, and Cranberry, 234, 235 Pasta Dough Basic, 377 Buckwheat, 377 Buckwheat Noodles, 378 Chile Pepper, 379 Herb, Fresh, 377 Jalapeño, 378 Pumpkin, Beet, or Carrot, 377 Saffron, 379 Spiced, 377 Spinach, 377 Tomato, 377 Pastry(ies). See also Strudel Galettes, Individual Fruit, 436, 437 Tart, Lemon, 437 Tarte Tatin, St. Andrew’s Style, 435 Pastry Dough Ricotta, Plain (variation), 426 Ricotta, Sweet, 426 Strudel, 425 Tart Crust, 437

RECIPE INDEX

547

Pea(s). See also Snow Peas in Mediterranean Salad, 232 in Paella Valenciana, 303 Paglia e Fieno with Smoked Salmon, Capers and, 325 Split Pea Filling, in Stuffed Roti Bread, 411 Split Pea, Yellow, Purée of, 374, 375 Spring, Grilled Asparagus with Morels, Bowtie Pasta and, 323 Peaches Chicken Breast with, in Zinfandel Wine Sauce, 298 in Galettes, Fruit, Individual, 436, 437 Stone Fruits with Mint Syrup, 225 Peanut(s) Hummus, Boiled Peanut and Roasted Red Pepper, 446 in Pad Thai, 308 Pocket Pita Bread, 411 Sauce, Spicy, 466 Sauce, Vegetables in, 350 Shrimp, and Vegetable Stir-Fry, Mangalore, 313 and Tomato Chutney, 453 Pear(s) Mixed Green Salad with Walnuts, Blue Cheese and, 231 -Oatmeal Cookies, 424 Poached, 441 Poached, in Summer Melons with Warm Caramel Sauce, 434 Sorbet, 418 Trio of (variation), 441 Pearl Onion(s) Caramelized, 354 and Raisin Confit, 451 Pecan(s) Carrots, 354, 355 Chicken, Grilled, with Apples and, 291 and Chicken Salad, Grilled, 236 Maple, Spicy, Kasha with, 365 Pepper(s). See also Chile(s); Red Pepper(s) and Eggplant Terrine, Grilled, 257 in Fajitas, Vegetable, 330 in Gazpacho, Chilled, 207


Pepper(s), cont. in Grilled Garden Sandwich with Warm Slaw and Crispy Potato Slices, 332 in Grilled Vegetable Ragoût, Capellini with, 322–323 in Grilled Vegetables, Prosciutto with, 247 in Grilled Vegetables with Romesco Sauce, 247 in Jícama Salad, 222 in Paella Valenciana, 303 in Piperade Wrap, 393 Quinoa Pilaf with Red and Yellow Peppers, 359 in Ratatouille, 348, 349 Roasted, Smoked Mozzarella, and Prosciutto Pizza, 328 in Tamal Casserole, 300 in Tortillas de Papas, 394, 395 in Vegetable Ragoût, Open-Face Buckwheat Ravioli with Pork and, 322 in Vinaigrette, Ratatouille, 472 in Vinaigrette, Roasted Vegetable, 472 Peruvian Aji Amarillo Paste, 450 Peruvian-Style Tuna Seviche, 238, 239 Pesto, 468 Shrimp and Clam Pizza with, 327 Pheasant, Grilled, with Asparagus and Black Truffle Butter, 299 Phyllo in Barley Risotto Pouches, 315 Strudel, Wild Mushroom and Goat Cheese, 248 Pico de Gallo, 448 Pilaf Barley, 357 Barley and Wheat Berry, 358 Bulgur and Lentil, with Caramelized Cipollini Onions, 358 Quinoa, with Red and Yellow Peppers, 359 Rice, Basic, 356 Rice, Brown, 360 Pineapple in Juicy Fling, 400 Madagascar, Glazed, 435 in Smoothie, Tropical Fruit, 403

Piperade Wrap, 393 Piquillo Peppers, Chicken Braised with, 301 Pita Chicken Sandwiches, Moroccan, 336, 337 in Crabmeat and Shrimp Sandwich, 331 in Falafel, 333 Lamb Burger on, Grilled Moroccan Spiced, with Cool Mint Yogurt, 333 in Mujadra, 334, 335 Peanut Pocket Bread Dough, 411 Whole Wheat Bread Dough, 410 Pizza Dough, Basic, 412 Mozzarella, Smoked, Prosciutto, and Roasted Pepper, 328 with Mushrooms, Wild, and Goat Cheese, 328, 329 Shrimp and Clam, with Pesto, 327 with Tomatoes, Roasted, and Mozzarella, 326, 327 Tomato, Smoked, and Provolone, with Black Olives, 325 Plums, in Stone Fruits with Mint Syrup, 225 Poblanos Rellenos, 294, 295 Polenta, 362 Buckwheat, 363 Goat Cheese, 363 Soufflé, 429 Pomegranate Cooler, Mediterranean, 398, 399 Mop, 278 Vinaigrette, 235 Pork. See also Chorizo Buckwheat Ravioli, Open-Face, with Vegetable Ragoût and, 322 in Cassoulet with Smoked Tomatoes, 284–285 Dumplings, Steamed, 249 Loin of, Roasted, with a HoneyMustard Pan Sauce, 283 Loin of, Roasted, with a Southwestern-Style Mustard Sauce (variation), 283 Marinade, 251

TECHNIQUES OF HEALTHY COOKING

548

Medallions of, Sautéed, with Warm Cabbage Salad, 279 Paprikash, 286, 287 in Sausage Patties, Breakfast, 390, 391 Skewers, Grilled, 251 Tenderloin, Albuquerque Grilled, with Beans and Greens Sauté, 278 Portobello with Tuscan Bean Salad and Celery Juice, 245 Port Wine Vinaigrette, 470 Potato(es) Corn, and Arugula Salad, Seared Atlantic Salmon with, 262 Crispy Potato Slices, 481 Curried Yukon Gold, 383 Fondant, 383 Gnocchi, 380 Gnocchi, Roasted Garlic (variation), 380 Gratin, 384 Gratin, Onion, Tomato and, 382 in Grilled Vegetables with Romesco Sauce, 247 Oven-Roasted, 384 Pancakes with Roasted Tomato Sauce, 382 Purée, Celeriac and, 385 Purée, with Roasted Eggplant and Garlic, 385 Rösti, with Celeriac, 381 Saffron, 381 Soup, and Vegetable, 199 Spread, Garlicky (Skordalia), 444 in Squash Tagine, Moroccan, with Couscous, 284 in Tortillas de Papas, 394, 395 in Tuna Niçoise, Grilled, 239 Pot Pie, Chicken and Shrimp, with Herb-Cracker Crust, 304 Poultry. See Chicken; Duck; Game Hen; Turkey Prosciutto Mozzarella, Smoked, and Roasted Pepper Pizza, 328 Quail, Grilled, Wrapped in, with Figs and Wild Mushrooms, 292 with Vegetables, Grilled, 247


Provolone and Smoked Tomato Pizza with Black Olives, 325 Pudding Corn, 356 Rice, 428 Pumpkin Glacé (variation), 416 Pancakes, 392 Pasta Dough (variation), 377 Risotto, 364 in Vegetable Stew, 319

Q

Quail, Grilled, Wrapped in Prosciutto with Figs and Wild Mushrooms, 292 Quesadillas, Whole Wheat, with Roasted Chicken, Ancho Chile Caciotta, and Mango Salsa, 301 Quinoa Pilaf with Red and Yellow Peppers, 359

R

Rabbit and Oyster Étouffée, 305 Radicchio in Salad of Hearty Greens, Blood Oranges, and Pomegranate Vinaigrette, Warm, 235 in Spring Herb Salad, Grilled Tuna with Marinated Tomatoes and, 236, 237 in Winter Greens with Warm Vegetable Vinaigrette, 227 Radish(es) in Barley Risotto with Garden Vegetables, 316 Daikon, in Asian Salad, 263 Daikon Salad (Mu Chae), 221, 222 Salad, Grilled Garlic Shimp and, 210, 211 Raisin and Cider Sauce, 420 and Pearl Onion Confit, 451 Raita, Cucumber, 452 Ranch Dressing, 475 Raspberry-Lime Rickey, 398, 399 Ratatouille, 348, 349 Ratatouille Vinaigrette, 472

Ravioli Buckwheat, Open-Face, with Pork and Vegetable Ragoût, 322 Goat Cheese, 321 Sauce, 321 Red Lentil Salad, 212 Red Onion Confit, 452 Spinach Salad with Marinated Shiitake Mushrooms and, 230 Red Pepper(s). See also Pepper(s) in Asian Salad, 239 in Corn Salad, Southwestern, 223 Coulis, 464 in Grilled Vegetables, Prosciutto with, 247 in Grilled Vegetables with Romesco Sauce, 247 Hummus, Boiled Peanut and Roasted Red Pepper, 446 Quinoa Pilaf with Yellow Peppers and, 359 in Romesco Sauce, 467 Salad, Roasted, 220 in Shrimp, Peanut, and Vegetable Stir-Fry, Mangalore, 313 in Tortillas de Papas, 394, 395 Red Wine Vinaigrette (variation), 470 Refried Beans, Vegetarian, 369 Relish, Cucumber, 243 Rhubarb and Strawberry Strudel (variation), 425 Rice. See also Wild Rice with Black Beans, 367 in Cabbage Roll, Stuffed, 316– 317 Cakes, Pressed, 361 and Chicken Stew, 204 Dirty, Vegetarian, 361 in Grape Leaves, Stuffed, 246 in Hoppin’ John (variation), 360 Lemon-Dill, 360 in Mujadra, 334, 335 in Paella Valenciana, 303 Pilaf, Basic, 356 Pilaf, Brown, 360 Pudding, 428 in Risotto, 359 in Risotto, Pumpkin, 364 Salad, Curried, 215 Rice Noodles, in Pad Thai, 308

RECIPE INDEX

549

Rice Paper, Lobster Wrapped in, with Asian Salad, 263 Ricotta -Chocolate Bavarian, 417 in Dairy Base, 416 in Dressing Anchovy-Caper Blue Cheese, 474 Caesar, 475 Creamy-Style, 473 Horseradish and Apple Cream, 476 Ranch, 475 in Grilled Garden Sandwich with Warm Slaw and Crispy Potato Slices, 332 in Napoleon, Berry, 434 Pastry, Plain (variation), 426 Pastry, Sweet, 426 Rigatoni in Wild Mushroom Broth with Spring Vegetables, 324 Risotto, 359 Barley, with Garden Vegetables, 316 Barley Risotto Pouches, 315 Cakes with Green Beans, Wax Beans, and Chanterelles, 314–315 Pumpkin, 364 Romaine and Grapefruit Salad with Walnuts and Stilton, 231 Romesco Sauce, 467 Root Vegetables, Caramelized, 354 Rosemary in Gremolata, 469 -White Bean Sauce, 465 and Wild Mushroom Sauce, 461 Rösti Potatoes with Celeriac, 381 Roti Bread, Stuffed, 411 Roupa Velha, 282 Rub Dry, Albuquerque, 478 Veal, 281

S

Sachet d’Épices, 455 Saffron in Bouillabaisse, 276 Cauliflower and Onions, 353 in Paella Valenciana, 303 Pasta, 379


Saffron, cont. Potatoes, 381 Tomato, and Fennel Sauce, Sea Bass in, 273 and White Wine Sauce, Mussels in, 248 Salad(s) Asian, 239, 263 Barley, with Cucumber and Mint, 216, 217 Bean, Tuscan, 245 Black Bean, 216 Buckwheat Noodle, Asian, with Hot Sesame Chicken, 309 Cabbage, Warm, 224 Caesar, Modified, 232, 233 Chicken, Grilled, with Apples and Pecans, 291 Chicken, Grilled, and Pecan, 236 Chickpea, Tunisian, 218, 219 Chinese Long Bean, with Tangerines and Sherry Mustard Vinaigrette, 228, 229 Citrus, 268 Corn, Potato, and Arugula, 262 Corn, Southwestern, 223 Cracked Wheat and Tomato, 214, 215 Daikon (Mu Chae), 221, 222 Fruit, Mixed, 226, 227 Fruit, with Orange Blossom Syrup, 225 Fruits, Stone, with Mint Syrup, 225 Green, Mixed, with Pears, Walnuts, and Blue Cheese, 231 Green Onion, 220, 221 of Greens, Hearty, Blood Oranges, and Pomegranate Vinaigrette, Warm, 235 Greens, Winter, with Warm Vegetable Vinaigrette, 227 Jícama, 222 Mediterranean, 232 Pasta, Kale, Cashew, and Cranberry, 234, 235 Radish, Grilled Garlic Shimp and, 210, 211 Red Lentil, 212

Red Pepper, Roasted, 220 Rice, Curried, 215 Romaine and Grapefruit, with Walnuts and Stilton, 231 Seafood, Thai, 250, 251 Soba Noodle, 219 Spinach (Namul), 221, 223 Spinach, with Marinated Shiitake Mushrooms and Red Onion, 230 Spring Herb, Grilled Tuna with Marinated Tomatoes and, 236, 237 Tabbouleh, 357 Tomato, Carpaccio of Beef with Fresh Artichokes and, 209 Tuna Niçoise, Grilled, 239 Turkey Breast, Smoked, with Cranberry-Orange Vinaigrette, 302 of Wild Mushrooms and Fennel, Warm, 230–231 Wild Rice, 209 Salad Dressing. See Dressing; Vinaigrette Salmon Cakes with Cucumber Relish, 243 Cakes with Green Goddess Dressing, 266, 267 Grilled Herbed, with Southwest White Bean Stew, 266 Grilled, with Savoy Cabbage and Heirloom Bean Sauce, 261 Marinade, 266 Pan-Roasted, with Moroccan Spices and Lentil Ragoût, 272 Seared Atlantic, with Corn, Potato, and Arugula Salad, 262 Smoked, Paglia e Fieno with Peas, Capers and, 325 Salsa Green Papaya, 450 Mango, 244, 449 Parsley and Toasted Almond, 317, 449 Pico de Gallo, 448 Tomato, 447 Verde, 448

TECHNIQUES OF HEALTHY COOKING

550

Sandwich(es). See also Burger(s) Chicken Pita, Moroccan, 336, 337 Crabmeat and Shrimp, 331 Falafel, 333 Grilled Garden, with Warm Slaw and Crispy Potato Slices, 332 Mujadra, 334, 335 Satay, Malaysian Chicken, with Pressed Rice Cakes and Spicy Peanut Sauce, 307 Sauce(s). See also Dessert Sauce(s); Salsa; Velouté-Style Sauce Ancho Chile, 459 Artichoke and Mustard, PanSmoked Chicken Breast with, 300 Barbecue, 299, 468 Basil-Tomato Jus (variation), 461 Bean, Heirloom, 465 Black Bean, 466 Blackberry and Vanilla, 281 Cider, 458 Creamy Mustard Gravy, 459 Demi-Glace, Vegetarian, 458 Dipping, 249, 252 Fond de Veau Lié, 457 Ginger, 460 Green, Hake in, 265 Honey-Mustard Pan, 283 Mustard, 272 Mustard, Southwestern-Style (variation), 283 Onion(s), Roasted, and Vinegar, 461 Peanut, Spicy, 466 Peanut, Vegetables in, 350 Pesto, 468 Romesco, 467 Savory, Swordfish in, 269 Shallot, Roasted, 280 Sherry Vinegar, 279 Shrimp, 460 Sparkling Wine-Butter, 462 Sweet-Sour, Zucchini in, 347 Tomato, 463 Tomato, Fennel, and Saffron, Sea Bass in, 273 Tomato, Roasted, Potato Pancakes with, 382


Tomato, Smoky, Grilled Lamb Kebobs with, 296 White Bean-Rosemary, 465 White Wine, Artichokes and Mushrooms in, 350 White Wine, and Saffron, Mussels in, 248 Wild Mushroom Jus, 457 Wild Mushroom and Rosemary, 461 Zinfandel Wine, Chicken Breast with Peaches in, 298 Sausage. See also Chorizo Patties, Breakfast, 390, 391 -Stuffed French Toast with Winter Fruit Compote, 392 Savory Sauce, Swordfish in, 269 Savoy Cabbage, Grilled Salmon with Heirloom Bean Sauce and, 261 Scallop(s) and Bass en Papillote, 273 in Bouillabaisse, 276 Gratin with Wild Mushrooms, 272 Seared, with Avocado, Grapefruit, Greens, and Citrus Dressing, 270, 271 Seviche in Cucumber Cups, 242 in Seviche Plate, 240, 241 Stir-Fried, 264 in Terrine, Mediterranean-Style Seafood, 255 Sea Bass. See Bass, Sea Sea Breeze, 401 Seafood. See Fish; Shellfish Sesame Chicken, Hot, Asian Buckwheat Noodle Salad with, 309 in Granola, 388 Seviche Estilo Acapulco, 242 Marinade, 239, 240 Plate, 240, 241 Scallop, in Cucumber Cups, 242 Tuna, Peruvian-Style, 238, 239 Shallot Sauce, Roasted, 280 Shellfish. See also Scallop(s); Shrimp in Bouillabaisse, 276 in Cioppino, 277 Clams Steamed in Beer, 249

Cod, Seared, with Tomato-Fennel Broth, Saffron Pasta, Chorizo and, 264–265 Crabmeat and Shrimp Sandwich, 331 Crabs, Grilled Soft-Shell, 269 Crayfish, with Gazpacho, Chilled (variation), 207 in Forcemeat, Mousseline-Style, 254 Lobster, Maine, Chowder of Corn and, 206 Lobster Wrapped in Rice Paper with Asian Salad, 263 Minestrone, Seafood, 198‑199 Mussels in Saffron and White Wine Sauce, 248 Oyster and Rabbit Étouffée, 305 in Paella Valenciana, 303 Salad, Thai Seafood, 250, 251 in Seviche Plate, 240, 241 Squid, Sautéed, and Steamed Mussels with Cannellini Beans, Spinach, and Pancetta, 261 Terrine, Mediterranean-Style Seafood, 255 in Udon Noodle Pot, 306, 307 Sherry Mustard Vinaigrette, 228, 229 Sherry Vinegar Sauce, 279 Shiitake Mushrooms in Chicken Stir Fry with Soba Noodles, 289 in Duck Stir Fry with Shrimp, 290‑291 Marinated, Spinach Salad with Red Onion and, 230 Mushroom Consommé with Bok Choy, Carrot Curls and, 193 Scallop Gratin with, 272 in Udon Noodle Pot, 306, 307 Shish Kebob, Lamb, 279 Shortcake, Strawberries with Frangelico Glacé and, Warm, 440 Shrimp in Bouillabaisse, 276 and Chicken Gumbo, Louisiana, 198 and Chicken Pot Pie with HerbCracker Crust, 304 in Cioppino, 277

RECIPE INDEX

551

and Clam Pizza with Pesto, 327 and Crabmeat Sandwich, 331 Duck Stir Fry with, 290–291 Dumpling, 320 Grilled Garlic, and Radish Salad, 210, 211 Marinade, 290 in Minestrone, Seafood, 198–199 Mousseline, 320 in Pad Thai, 308 in Paella Valenciana, 303 in Pasta “Paella”, Valencian, 324 Peanut, and Vegetable Stir-Fry, Mangalore, 313 in Pork Dumplings, Steamed, 249 Sauce, 460 in Seafood Salad, Thai, 250, 251 in Seviche Plate, 240, 241 in Summer Rolls, Vietnamese, 252, 253 in Terrine, Mediterranean-Style Seafood, 255 with Tomatoes, Oregano, and Feta Cheese, 268 in Udon Noodle Pot, 306, 307 Skewers Chicken Köfte Kebobs, 296 Chicken Satay, Malaysian, with Pressed Rice Cakes and Spicy Peanut Sauce, 307 Kibbe Kebobs, Grilled, 297 Lamb Kebobs, Grilled, with Smoky Tomato Sauce, 296 Lamb Shish Kebob, 279 Pork, Grilled, 251 Skordalia (Potato Spread, Garlicky), 444 Smoothie, Tropical Fruit, 403 Snap Peas Asparagus, Grilled, with Morels, Bowtie Pasta, and Spring Peas, 323 in Spring Vegetables, Rigatoni in Wild Mushroom Broth with, 324 Snow Peas in Asian Salad, 239, 263 Asparagus, Grilled, with Morels, Bowtie Pasta, and Spring Peas, 323 in Chicken Stir Fry with Soba Noodles, 289


Snow Peas, cont. in Duck Stir Fry with Shrimp, 290–291 Shrimp, Peanut, and Vegetable Stir-Fry, Mangalore, 313 in Udon Noodle Pot, 306, 307 Soba Noodle(s) Chicken Stir Fry with, 289 Salad, 219 Sole, Sautéed, with Preserved Mango Chutney and Grilled Bananas, 274, 275 Sorbet Champagne and Lemon, 419 Pear, 418 Soufflé Polenta, 429 Polenta, Chocolate (variation), 429 Spinach, 396, 397 Soup(s). See also Consommé; Stock Apple-Squash, Curried, 203, 208 Asparagus, Cold, 203, 206 Beet-Fennel-Ginger, 202, 203 Black Bean, Cuban (variation), 202 Black Bean, Traditional, 202 Butternut Squash, 205 Cannellini Bean and Garlic, 196 Chicken and Rice Stew, 204 Chickpea, with Greens, 197 Chowder of Corn and Maine Lobster, 206 Dumpling, Paraguayan (BoriBori), 200 Gazpacho, Chilled, 207 Gazpacho, Chilled, with Spicy Crayfish (variation), 207 Gumbo, Chicken and Shrimp, Louisiana, 198 Lentil, Summer-Style, 197 Melon, Chilled, with California Champagne, 208 Minestrone, Seafood, 198–199 Potato and Vegetable, 199 Sweet Potato, 205 Tortilla, 201 White Bean, Michigan, 196 Wonton, 194, 195 Southwestern Corn Salad, 223 Southwestern-Style, Mustard Sauce (variation), 283

Southwest White Bean Stew, 370 Sparkling Wine-Butter Sauce, 462 Spätzle, 286, 380 Spice(s) Blend, Berbere, 479 Blend/Mix, 290, 305, 319 Dry Rub, Albuquerque, 478 Jerk Seasoning, 297 Sachet d’Épices, 455 Spinach Pasta Dough (variation), 377 Salad (Namul), 221, 223 in Salad of Hearty Greens, Blood Oranges, and Pomegranate Vinaigrette, Warm, 235 Salad, with Marinated Shiitake Mushrooms and Red Onion, 230 Soufflé, 396, 397 Squid, Sautéed, and Steamed Mussels with Cannellini Beans, Pancetta and, 261 Steamed, with Garlic and Pernod, 372, 373 in Winter Greens with Warm Vegetable Vinaigrette, 227 Sponge Cake, 426 Chocolate (variation), 426 Spreads. See Dips and Spreads Squash. See also Yellow Squash; Zucchini -Apple Soup, Curried, 203, 208 Butternut Squash Soup, 205 Tagine, Moroccan, with Couscous, 284 in Vegetable Stew, 319 Squid Salad, Thai Seafood, 250, 251 Sautéed, and Steamed Mussels with Cannellini Beans, Spinach, and Pancetta, 261 in Seviche Plate, 240, 241 Star Anise, Poached Cornish Game Hen with, 303 Stew(s) Bean, Three-, 376 Bouillabaisse, 276 Chicken and Rice, 204 Chickpea, 370 Cioppino, 277

TECHNIQUES OF HEALTHY COOKING

552

Lentil Ragoût, 467 Tamal Casserole, 300 Vegetable, 319 Vegetable Ragoût Buckwheat Ravioli, OpenFace, with Pork and, 322 Farro with Parsley and Toasted Almond Salsa and, 317 Grilled, 322–323 White Bean, Southwest, 370 Stilton, Romaine and Grapefruit Salad with Walnuts and, 231 Stir Fry(ied) Barley, 366 Chicken, with Soba Noodles, 289 Duck, with Shrimp, 290–291 Shrimp, Peanut, and Vegetable, Mangalore, 313 Vegetables, Garden, with Marinated Tofu, 312 Vegetables, Mu Shu, 310, 311 Stock Beef (variation), 454 Bouillabaisse, 276 Chicken, 454 Chicken, Brown (variation), 454 Chicken, Double (variation), 454 Court Bouillon, 456 Dashi, 456 Fish Fumet, 455 Game Hen (variation), 454 Mushroom-Infused, 193 Veal, Brown (variation), 454 Vegetable, 454 Vegetable, Roasted (variation), 454 Strawberry(ies) with Frangelico Glacé and Shortcake, Warm, 440 in Fruit Salad, Mixed, 226, 227 in Fruit Salad with Orange Blossom Syrup, 225 Glacé in a Honey Tuile, Grilled Bananas with, 430 and Rhubarb Strudel (variation), 425 Strudel Apple, 425 Dough, 425 Strawberry and Rhubarb (variation), 425 Wild Mushroom and Goat Cheese, 248


Stuffed Cabbage Roll, 316–317 Succotash, Wild Rice, 345 Summer Rolls, Vietnamese, 252, 253 Sweet Potato(es) Cakes, 383 Oven-Roasted (variation), 267, 384 Soup, 205 Sweet-Sour Sauce, Zucchini in, 347 Swiss Chard in Chickpea Soup with Greens, 197 in Quesadillas, Whole Wheat, with Roasted Chicken, Ancho Chile Caciotta, and Mango Salsa, 301 Sautéed, 275, 375 Swordfish in Cioppino, 277 in Savory Sauce, 269 Syrup Maple and Apple Butter, 391 Mint, Stone Fruits with, 225 Orange Blossom, Fruit Salad with, 225

T

Tabbouleh, 357 Tacos, Fish, Baja-Style, 330 Tagine, Squash, Moroccan, with Couscous, 284 Tamal Casserole, 300 Tamales, Mushroom, with Salsa Verde, 293 Tandoori Marinade, 478 Tangerine(s) Chinese Long Bean Salad with Sherry Mustard Vinaigrette and, 228, 229 in Cooler, Mediterranean, 398, 399 Tapenade, 446 Tart, Lemon, 437 Tarte Tatin, St. Andrew’s Style, 435 Teff, Curried, 365 Terrine, 254 Bell Pepper and Eggplant, Grilled, 257 Duck, 256 Seafood, Mediterranean-Style, 255 Thai Seafood Salad, 250, 251 Tian, Eggplant, Roasted, 314

Tofu Marinated, 312 in Pad Thai, 308 Tomatillo(s) in Corn Salad, Southwestern, 223 in Mole, Green Oaxacan, 318–319 in Salsa Verde, 448 Tomato(es) -Basil Jus, 461 in Bouillabaisse, 276 Chickpeas, Stewed, with Zucchini, Cilantro and, 371 in Chili, Buffalo, 285 in Cioppino, 277 Coulis, 463 Coulis, Yellow Tomato, 464 Fennel, and Saffron Sauce, Sea Bass in, 273 -Fennel Broth, Seared Cod with Shellfish, Saffron Pasta, Chorizo and, 264–265 in Gazpacho, Chilled, 207 in Gazpacho Cocktail, 402 Green, in Mole, Green Oaxacan, 318–319 in Grilled Garden Sandwich with Warm Slaw and Crispy Potato Slices, 332 Linguine with Olives, Basil and Red and Yellow Tomatoes, 321 Marinated, Grilled Tuna with Spring Herb Salad and, 236, 237 Oven-Roasted, 479 Pasta Dough (variation), 377 and Peanut Chutney, 453 in Pico de Gallo, 448 Pizza with Roasted Tomatoes and Mozzarella, 326, 327 Pizza, Smoked Tomato and Provolone, with Black Olives, 325 Potato, and Onion Gratin, 382 in Ratatouille, 348, 349 Salad, Carpaccio of Beef with Fresh Artichokes and, 209 Salad, Cracked Wheat and, 214, 215 Salsa, 447 Sauce, 463 Sauce, Roasted, Potato Pancakes with, 382 Sauce, Savory, Swordfish in, 269 RECIPE INDEX

553

Sauce, Smoky, Grilled Lamb Kebobs with, 296 Shrimp with Oregano, Feta Cheese and, 268 Smoked, Cassoulet with, 284–285 Smoked, and Sautéed Wild Mushrooms with Couscous, 313 in Tabbouleh, 357 in Tortilla Soup, 201 Vinaigrette, 471 in Vinaigrette, Roasted Vegetable, 472 Tortilla(s) in Burritos, Chicken, Grilled, 292 in Fajitas, Vegetable, 330 in Fish Tacos, Baja-Style, 330 de Papas, 394, 395 in Piperade Wrap, 393 in Quesadillas, Whole Wheat, with Roasted Chicken, Ancho Chile Caciotta, and Mango Salsa, 301 Soup, 201 Truffle Butter, 477 Tuiles Almond, 422 Cinnamon (variation), 431 Honey, 431 Tuna Grilled, with Spring Herb Salad and Marinated Tomatoes, 236, 237 Grilled Yellowfin, with Citrus Salad, 268 Niçoise, Grilled, 239 Seviche, Peruvian-Style, 238, 239 Tunisian Chickpea Salad, 218, 219 Turkey Burgers, 337 in Cassoulet with Smoked Tomatoes, 284–285 Forcemeat, Mousseline-Style, 254 in Kibbe Kebobs, Grilled, 297 Medallions, Sautéed, with Tomato-Basil Jus, 290 Smoked Breast, with CranberryOrange Vinaigrette, 302 Turnips in Barley Risotto with Garden Vegetables, 316 in Caramelized Root Vegetables, 354


Turnips, cont. in Cod, Seared, in a Rich Broth with Fall Vegetables, Chive Pasta, and GingerGreen Onion Butter, 260 in Vegetable Ragoût, Farro with Parsley and Toasted Almond Salsa and, 317 Tuscan Bean Salad, 245

U

Udon Noodle Pot, 306, 307

V

Valencian Pasta “Paella,” 324 Vanilla and Blackberry Sauce, 281 -Honey Cheesecake, 433 Veal Fond de Veau Lié, 457 Grilled, with Blackberries and Vanilla, 281 Stock, Brown (variation), 454 Vegetable(s). See also specific vegetables Barley Risotto with Garden Vegetables, 316 Burgers, 338 Caramelized Root Vegetables, 354 Cod, Seared, in a Rich Broth with Chive Pasta, GingerGreen Onion Butter and Fall Vegetables, 260 in Cornish Game Hen, Poached, with Star Anise, 303 in Escabeche, 331 in Fajitas, 330 Glaze, 316 Grilled, 347 Grilled, Prosciutto with, 247 Grilled, with Romesco Sauce, 247 Mu Shu, 310, 311 in Peanut Sauce, 350 Ragoût Buckwheat Revioli, OpenFace, with Pork and, 322

Farro with Parsley and Toasted Almond Salsa and, 317 Grilled, Capellini with, 322–323 in Ratatouille, 348, 349 Rigatoni in Wild Mushroom Broth with Spring Vegetables, 324 Soup, and Potato, 199 Stew, 319 in Stir-Fried Garden Vegetables with Marinated Tofu, 312 Stir-Fry, Shrimp, Peanut and, Mangalore, 313 Stock, 454 Stock, Roasted (variation), 454 Velouté, 462 in Vinaigrette, Ratatouille, 472 Vinaigrette, Roasted Vegetable, 472 Vegetarian Demi-Glace, 458 Vegetarian Dirty Rice, 361 Vegetarian Refried Beans, 369 Velouté-Style Sauce, 462 Béchamel (variation), 462 Chicken Velouté (variation), 462 Fish Velouté (variation), 462 Ravioli, 321 Vegetable Velouté (variation), 462 Vietnamese Summer Rolls, 252, 253 Vinaigrette Balsamic, 470 Harissa, 473 Lime-Cilantro, 471 Pomegranate, 235 Port Wine, 470 Ratatouille, 472 Red Wine (variation), 470 Sherry Mustard, 228, 229 -Style Dressing, 470 Tomato, 471 Vegetable, Roasted, 472 Vegetable, Warm, with Winter Greens, 227 Vinegar Balsamic Vinaigrette, 470 Habanero, 361 Sauce, Roasted Onion and, 461 Sauce, Sherry, 279

TECHNIQUES OF HEALTHY COOKING

554

W

Waffles, Four Grain, 389 Walnut(s) Haricots Verts with, 342 Mixed Green Salad with Pears, Blue Cheese and, 231 Romaine and Grapefruit Salad with Stilton and, 231 Water Infused, 315 Sparkling Mineral, and Bitters, 397 Watermelon, in Summer Melons with Warm Caramel Sauce, 434 Wax Beans, Risotto Cakes with Green Beans, Chanterelles and, 314‑315 Wheat Berry and Barley Pilaf, 358 White Bean(s). See Bean(s), White White Chocolate Cheesecake, 433 White Sauce. See Velouté-Style Sauce White Wine Sauce Artichokes and Mushrooms in, 350 and Saffron, Mussels in, 248 Whole Wheat Pita Bread, 410 Wild Rice Hazelnut, 366 Salad, 209 in Succotash, 345 Wonton Soup, 194, 195 Wrap(s) Beef Lettuce, Korean Grilled, with Green Onion Salad and “Bulgogi”-Style Beef, 339 Piperade, 393

Y

Yellow Split Peas, Purée of, 374, 375 Yellow Squash in Escabeche, Vegetable, 331 in Grilled Vegetables, 347 “Noodles,” and Zucchini, PanSteamed, 348 in Ratatouille, 348, 349


in Vegetable Ragoût, Grilled, Capellini with, 322–323 in Vegetable Ragoût, Open-Face Buckwheat Ravioli with Pork and, 322 in Vinaigrette, Roasted Vegetable, 472 Yogurt Cool Mint, 333 in Cucumber Raita, 452 in Dressing Anchovy-Caper, 476 Caesar, 475 Creamy-Style, 473 Horseradish and Apple Cream, 476 Ranch, 475 in Tandoori Marinade, 478

Z

Zinfandel Wine Sauce, Chicken Breast with Peaches in, 298 Zucchini Chickpeas, Stewed, with Tomatoes, Cilantro and, 371 in Escabeche, Vegetable, 331 in Grilled Garden Sandwich with Warm Slaw and Crispy Potato Slices, 332 in Grilled Vegetables, 347 in Grilled Vegetables with Romesco Sauce, 247 “Noodles,” and Yellow Squash, Pan-Steamed, 348 in Ratatouille, 348, 349 in Sweet-Sour Sauce, 347

RECIPE INDEX

555

in Vegetable Ragoût, Grilled, Capellini with, 322–323 in Vegetable Ragoût, Open-Face Buckwheat Ravioli with Pork and, 322 in Vegetable Stew, 319 in Vinaigrette, Ratatouille, 472 in Vinaigrette, Roasted Vegetable, 472


SUBJECT INDEX

A

Absolute claim, 33 Acesulfame potassium, 91 Activity level, and calorie needs, 5 Age, and calorie needs, 5 Agriculture, sustainable, 40–41 Alcoholic beverages, 4, 95, 96, 97 Alcohol reduction, in healthy cooking, 172 Allergic reactions, 31, 46, 64 Amaranth, 70, 129 American Diabetes Association, 29 Amino acids, 10, 11, 184, 185 Anemia, 26 Anthocyanins, 56, 60 Antioxidants, 12, 26, 61, 62, 74, 81 Appetizers, on healthy menu, 174–176 Apples, 60, 126 Aromatic vegetables, 141, 152–153, 170 Asian condiments, 94 Aspartame, 91 Avian flu virus, 45–46

B

Bacon, 169 Bacteria, and food contamination, 47 Baked goods, 71, 161, 170 Bamboo steamers, 120 Barley, 68, 129 Batch cooking, 121 Beans. See Legumes Beef. See also Meat cooking techniques for, 136–137 Berries, 61 Beta-carotene, 22, 26, 53, 55, 62 Beta cryptoxanthin, 61 Beverages, 94–97 Bio-engineered foods, 43 Blood sugar levels, 6–9, 14 Boiling, 114 Bovine spongiform encephalopathy (BSE), 45 Braising, 116–117, 137 Breads, 71, 126 Broiling, 102–104 Buckwheat groats, 129 Bulgur, 129

C

Cafeteria menus, 188–189 Caffeinated beverages, 17–18 Calcium, 18, 24, 53, 60, 70, 75, 83 Calories needs, 4–5 sources of, 3, 4 and weight loss, 14 Capers, 94 Caramelizing foods, 171 Carbohydrates calories from, 3, 4 complex, 6–10 in diabetic diet, 29 as energy source, 5 and low–fat diets, 14–15 simple, 5–6 Carotenoids, 19, 26, 54, 55, 61, 67 Casserole dish, 120 Cast-iron pans, 118–119 Catechins, 81 Chicken. See Poultry Chickpeas. See Legumes Children calorie needs of, 4 diabetes in, 8 menus for, 183–184 Chipotle in adobo, 94 Chloride, 23 Chlorophyll, 52 Chocolate, 81 Cholesterol, 5, 16–17 Chutney, 94 Citrus fruits, 61 Clay cookers, 120 Cocoa powder, 81 Coffee, 97 Condiments, 91–94 Conduction, heat, 114 Convection, heat, 114 Cooking, heat transfer methods in, 114 Cooking techniques. See also Flavoring alcohol reduction/replacement, 172 batch cooking, 121 evaluating for healthy menu, 161 fat reduction/replacement, 168–170

TECHNIQUES OF HEALTHY COOKING

556

for fish, 101–102, 103, 105, 106, 113, 115, 136 and flavor, 142–143, 144, 148 for fruit, 102, 104, 105, 126, 127 for grains, 126, 128–130 grilling/broiling, 102–104, 127 for legumes, 132–135 for meat, 101–102, 103, 105, 106, 136–139 microwave, 120 nutrient-conserving, 100 for nuts and seeds, 136 en papillote, 110–111 for pasta, 130–131 poaching, deep, 114–115 poaching, shallow, 112–113 for poultry, 101–102, 103, 105, 106, 107, 139 roasting/baking, 105–108, 122, 127, 137 salt reduction/replacement, 170–171 sautéing, 101–102 steaming, 109–110 stewing/braising, 116–117, 137 stir-frying, 102 sugar reduction/replacement, 171–172 for vegetables, 102, 103, 105– 106, 110, 117, 120–125 Cookware for braising/stewing, 116, 120 care and maintenance, 118–119 cast-iron pans, 118–119 clay and ceramic, 120 for grilling/broiling, 104 for induction cooktops, 120 roasting pans, 107 sauté pans, 102 steamers, 112, 120 woks, 102 Copper, 66, 81 Corn/corn products, 67, 129 Creutzfeldt-Jacob Disease (CJD), 45 Cross contamination, 47 Cruciferous vegetables, 52–53, 60 Cruise ship menus, 180


Customers communicating healthy choices, 186, 187 nutrition needs of, 180, 181–182, 184

D

Daily Values (DVs), 18, 35 Dairy products nutrients in, 83 reduced-fat, 170 storing, 48, 82, 144 DASH (Dietary Approaches to Stop Hypertension), 31 Diabetes, 8, 29, 31 Dietary guidelines, 28–29 on alcohol consumption, 96 claims about, 35 for diabetes, 29, 31 evaluating, 20–21 for fruit, 60 for grains, 126 for hypertension, 31 pyramid models, 30 for vegetables, 51 Dietary Reference Intake (DRI), 18 Dietary restrictions, 31 Dry-heat cooking techniques, 100– 108 Dry rub, 141

E

Eating occasion, reference amounts consumed per, 33–34, 509–513 Edamame, 73 Eggs, 48, 81, 82 Electrolytes, 23, 25 Enriched foods, 24–25 Environmental Protection Agency (EPA), 43, 45 Equipment. See Cookware Equivalence claims, 502 Exercise, 22 Extracts, 91

F

Family-style restaurants, 184, 188 Farro, 70, 129 Fast-food restaurants, 189

Fats. See also Oils calories from, 3, 4, 12, 18 and cholesterol, 16–17 in dairy products, 83 in diabetic diet, 29 function of, 12 in healthy cooking, 160 healthy-fat foods, 16 low-fat cooking, 168–170 low-fat diets, 14–15 in meat, 86 in nuts, 78 shortening, 80 types of, 12–14, 15 Fatty acids, essential, 12, 14, 15 Fiber food sources of, 54, 65, 67, 68, 69 soluble/insoluble, 9, 10 Fish categories of, 84 cooking techniques for, 101–102, 103, 105, 106, 113, 115, 136 flavoring, 141 nutrients in, 85, 86 selecting/storing, 48, 85–86 toxins in, 44–45 Flavonoids, 26 Flavor balance of, 145 blending, 142–144, 149 and cooking technique, 142–143, 144, 148 elements of, 140 perception of, 140–142, 146–147 profiles, 140, 145–147 and temperature, 143, 145 trends, 159 Flavoring. See also Herbs; Infusions; Spices with aromatics, 141, 152–153, 170 ethnic/regional differences in, 145–148 marinades, 104, 139, 140, 141 oils, flavored, 149, 151 salt as, 89, 91, 106, 148–149 salt replacement, 170–171 sauces, 106, 141 selecting, 148 stuffings, 106 vinegar, flavored, 151, 154–155 with wood chips, 108

SUBJECT INDEX

557

Fluid intake requirements, 17–18 Fluoride, 25–26 Folacin (folate), 19, 25, 53, 60, 65, 74 Food allergies, 31, 46, 64 Food-borne illness, 40, 43, 46–48 Food and Drug Administration (FDA) and bio-engineered foods, 43 and health claims, 34–35 and irradiated foods, 43–44 mercury exposure guidelines of, 45 and nutrient content claims, 32–33 Food intolerances, 31, 44 Food labels, 31–32 allergens on, 46 dietary guideline claims, 35 health claims, 34–35, 503–508 history of, 32 irradiated foods, 44 nutrient content claims, 32–33, 34, 498–502 organic foods, 41, 42 recipe nutrient analysis, 35–36, 482–497 serving size (reference amount), 33–34, 509–513 Food safety, 40, 43, 47–48 Free-range eggs, 81 livestock, 42–43 poultry, 88 Fructose, 6, 9 Fruit cooking techniques for, 102, 104, 105, 126, 127 dried, rehydrating, 49–50 infusions, 149 irradiated, 43–44 nutrients in, 5, 19, 60–62 phytochemicals in, 13 storing, 48, 50, 51, 60 Fungi, and food spoilage, 47

G

Game meats. See also Meat cooking techniques for, 138–139 Gender, and calorie needs, 4, 5 Glucose, 6, 8 Glucosinolates, 53 Glycemic index, 6–9


Grains combining different grains, 171 complete proteins, 12 cooking ratios/times, 129 cooking techniques for, 126, 128–130 in DASH eating plan, 31 dietary guidelines for, 126 enriched, 24–25 nutrients in, 7, 64–71 pasta, 64, 130–131 phytochemicals in, 13 stir-frying, 102 storing, 64 whole/refined, 6 Grapes, 61 Greens, steaming, 123 Green tea, 95, 97 Grilling, 102–104, 127

H

Ham, 137 Health claims, 34–35, 503–508 Health resort menus, 188 Heart disease, and alcohol consumption, 96 Hemoglobin, 26 Herbs fines herbes, 149 flavoring infusions, 149 nutrients in, 62 oil, flavored, 151 as salt replacer, 170–171 selecting/storing, 50, 62, 88–89 tea, 95 vinegar, flavored, 154 High-density lipoprotein (HDL), 13, 14, 16–17, 96 Home-meal replacement, 180, 188 Hominy, 129 Hospital menus, 180, 188–189 Hydrogenation, 80 Hypertension, dietary recommendations for, 31

I

Implied claims, 33, 502 Induction cooktops, 120 Infrared radiation, 114 Infusions

oils, 148, 149, 151 vegetables, 149, 152–153 vinegars, 148, 151, 154–155 Ingredients. See also specific ingredients allergens, 46 contaminated, 40, 43, 46–47 evaluating for healthy menu, 161 flavor of, 142–144 in healthy cooking, 160–161 healthy substitutions, 167 measuring, 168 nutrient analysis of, 37 nutrient claims about, 33 Ingredient selection bio-engineered foods, 43 and farming methods, 40–41 for flavor, 144 free-range meats, 42–43 irradiated foods, 43–44 organic foods, 41–42 and toxins, 44–46 Institutional menus, 180, 188–189 Insulin, 8, 14 Integrated pest management (IPM), 41 Iodine, 26 Iron, 26, 53, 54, 60, 62, 65, 70, 74, 81, 88 Irradiated foods, 43–44 Isoflavones, 74 Isoleucine, 10, 11

J

Jam, 94 Job’s Tears, 70, 129 Joslin Diabetes Center, 29 Juice, sugar content of, 9

K

Kamut, 70, 129 Kitchen staff, 187

L

Labels. See Food labels Lactose, 6 Lactose intolerance, 44 Lamb. See also Meat cooking techniques for, 137–138 Legumes. See also Soy foods

TECHNIQUES OF HEALTHY COOKING

558

complete proteins, 12 cooking techniques for, 132–135 fresh, 72 nutrients in, 7, 60, 64, 72, 73 phytochemicals in, 13 soaking/cooking times, 134 storing, 73 Lentils. See Legumes Leucine, 10, 11 Livestock Free-range, 42–43 Grass-fed, 87 organic, 42 Low-density lipoprotein (LDL), 13, 15, 16, 96 Low-fat diets, 14–15 Lutein, 26 Lycopene, 26, 61 Lysine, 10, 11

M

Macrominerals, 24–25 Mad cow disease, 45 Magnesium, 24–25, 54, 60, 65, 66, 74 Maltose, 6 Marinades, 104, 139, 140 Mayo Clinic, 29 McGee, Harold, 143 Measuring ingredients, 168 Meat contaminated, 45 cooking techniques for, 101– 102, 103, 105, 106, 136–139 flavoring, 141 free-range, 42–43 grass-fed, 87 organic, 42 selecting/storing, 48, 86–88 Mediterranean diet, 30 Melons, 61–62 Menus, healthy appetizers, 174–176 children’s, 183–184 and customer communications techniques, 186–189 and customer needs, 180, 181– 182, 184 nutrient claims on, 32, 158, 187 nutrition as focus of, 172–174 objectives of, 182–183


and portion size, 161, 162–165, 167 principles of, 158 recipe creation for, 167–168 recipe evaluation for, 158, 161 recipe modification for, 166–167 salads, 178–179 seasonality in, 180–181 soups, 176–177 vegetarian, 184–185 Mercury, in seafood, 44–45 Methionine, 10, 11 Microminerals, 25–26 Microwave oven, 120 Microwave radiation, 114 Millet, 129 Minerals deficiencies, 24–25 electrolytes, 23, 25 macrominerals, 24–25 microminerals (trace), 25–26 Recommended Daily Values (DVs), 18 supplements, 28 units of measure, 19 Mirepoix, 152 Miso, 75 Moist-heat cooking techniques, 108–117 Monounsaturated fats, 12, 13 Mustard, 92 MyPlate dietary guidelines, 30, 51

N

Niacin, 18, 65, 66, 67 Noncaloric sweeteners, 91 Nutraceuticals, 24–25 Nutrient analysis, recipe, 35–36 Nutrient content claims, 32–33, 34, 498–502 Nutrients, essential, 5 carbohydrates, 6–10 deficiencies, 24–25 fats, 12–17 food sources of, 27–28 minerals, 18–19, 22–26 phytochemicals, 12, 13, 26–27 protein, 10–12 vitamins, 18–19, 22–23 water, 17–18 Nutrition Labeling and Education Act (NLEA), 32

Nutrition labels. See Food labels Nutrition studies, evaluating, 20–21 Nuts, 78–79, 136, 149

O

Oats, 68, 129 Oils flavored, 148, 149–150 in marinades, 140 saturated/unsaturated fats in, 13, 15 selecting/storing, 80 volatile, 142 Oligosaccharides, 132 Olives, 93 Omega-3 fatty acids, 15, 81, 86 Omega-6 fatty acids, 15 Organic foods, 41–42, 81

P

Pan sauce, 141 Pan-searing, 101 Pan-steaming, 122, 123 en papillote, 110–111 Pasta, 64, 130–131 Pears, 60 Pepper/peppercorn, 89 Pest control, 41 Phenylalanine, 10, 11, 91 Phosphorus, 24, 65, 83, 88 Phytochemicals, 12, 13, 26–27, 53, 61, 68, 78, 95 Pickled foods, 94 Poaching deep, 114–115 shallow, 112–113 Polysaccharides, 6 Polyunsaturated fats, 12, 13, 17 Pork. See also Meat cooking techniques for, 137 Portion size, 33, 161, 162–165, 167 Potassium, 23, 25, 70 Potassium chloride, 93 Poultry and avian flu virus, 45–46 cooking techniques for, 101–102, 103, 105, 106, 107, 139 flavoring, 141 free-range, 43 nutrients in, 88 storing, 48, 88

SUBJECT INDEX

559

Presentation, food, 144–145, 164 Produce. See Fruit; Vegetables; Herbs Protein amino acids in, 10, 11, 184, 185 calories from, 3, 4 complete/incomplete, 11, 12, 184–185 in diabetic diet, 29 food sources of, 60, 65, 68, 70, 74, 83, 88, 184 Purées, vegetable, 124–125

Q

Quinoa, 70, 129

R

Radiation, heat, 114 Recipes. See also Ingredients creating, 167–168 evaluating for healthy menus, 158, 161 fat reduction in, 169–170 modification of, 166–167 nutrient analysis of, 35–36, 482–497 Recommended Daily Values (DVs), 18, 35 Reference amounts, 33–34, 509–513 Relative claim, 33 Retinol, 22 Riboflavin, 18, 60, 65, 74, 75, 83 Rice, 66, 126, 129 Roasting/baking, 105–108, 122, 127, 137 Roasting pans, 107–108 Root oil, fresh, 151 Root vegetables, 59, 105–106

S

Saccharin, 91 Salads, on healthy menu, 178–179 Salt flavoring with, 89, 91, 106, 148– 149, 170 in healthy cooking, 160, 170–171 types of, 90, 92–93 Salt substitutes, 93 Saturated fat, 12, 13, 14, 83, 169 Sautéing, 101–102, 123 Sauté pans, 102


Seasonings. See Flavoring Seeds, 78–79, 136, 149 Seitan, 64, 75, 128 Selenium, 88 Service staff, 186, 187 Serving size (reference amount), 33–34, 509–513 Shellfish selecting/storing, 48, 85–86 toxins in, 44–45 Shortening, 80 Simmering, 114 Smell, and flavor perception, 147 Smoke-roasting, 108 Sodium, 23, 25, 31, 89, 149. See also Salt Soups, on healthy menu, 176–177 Soy foods nutrients in, 74, 78 seitan, 64, 75, 128 soy milk, 75, 134 tofu, 73, 76–77 types of, 73–77 Soy milk, 75, 134 Soy sauce, 94 Spa menus, 180, 188 Spelt, 70, 129 Spices dry rub, 141 in flavor profiles, 145–146 grinding, 150, 151 oil, flavored, 151 as salt replacer, 170–171 selecting/storing, 89 toasted, 149 Staff training, 186–187 Starches, nutrients in, 7 Starchy vegetables, 59 Steamers, 112, 120 Steaming, 109, 110, 122, 123 Steam-roasting, 122 Stewing, 116–117 Stir-frying, 102 Stone fruits, 62 Storage. See also specific foods and flavor retention, 144 temperatures, 47, 48 Stuffings, 106 Sucralose, 91 Sucrose, 6 Sugar in healthy cooking, 160–161, 171–172

in juice, 9 oligosaccharides, 132 refined, 91 simple carbohydrates, 5–6 Sustainable agriculture, 40–41 Sweeteners, 91, 171–172

T

Tagine, 120 Tea, 95, 97 Teff, 71, 129 Tempeh, 75 Temperature and flavor, 143, 145 storage, 47, 48 Texture, and flavor, 144, 146 Textured soy protein (TSP), 75 Textured vegetable protein (TVP), 75 Thiamin, 18, 65, 66, 68, 74 Threonine, 10, 11 Thyroid gland, 26 Tofu, 73, 76–77 Tomatoes, selecting, 50–51 Tomato ketchup, 94 Trace minerals, 25–26 Trans fats, 13, 15, 16, 80 Triticale, 71, 129 Trytophan, 10, 11

U

United States Department of Agriculture (USDA) and bio-engineered foods, 43 Dietary Guidelines of, 31, 51, 126 and food toxins, 45–46 meat grades of, 86 organic standards of, 41, 42 Unsaturated fat, 15

V

Valine, 10, 11 Veal. See also Meat cooking techniques for, 137 Vegan diets, 12, 28, 185 Vegetables as appetizers, 176 aromatic, 141, 152–153, 170 bio-engineered, 43

TECHNIQUES OF HEALTHY COOKING

560

combining different vegetables, 171 cooking techniques for, 102, 103, 105–106, 110, 117, 120–125 dried, rehydrating, 49–50 infusions, 149, 153 irradiated, 43–44 nutrients in, 7, 19, 22, 51–60 phytochemicals in, 13 selecting, 50–51 storing, 48, 50, 51 Vegetarian diets, 12, 28, 30, 183 Vegetarian menus, 184–185 Vinegars flavored, 148, 151, 154–155 in marinades, 140 selecting, 91 Vitamin A, 19, 22, 51, 75, 83 Vitamin B-complex, 18–19, 28, 53, 54, 60, 61, 64, 66, 68, 70, 75, 83, 88 Vitamin C, 19, 51, 53, 54, 60, 61, 62 Vitamin D, 19, 23, 28, 75, 83 Vitamin E, 19, 23, 54, 60, 62, 70, 74, 93 Vitamin K, 19, 23 Vitamins deficiencies, 24–25 fat-soluble, 19, 22–23 Recommended Daily Values (DVs), 18 supplements, 28 units of measure, 19 water-soluble, 18–19

W

Water consumption, 17–18 Weight, and calorie needs, 4 Weight loss, 2, 14, 22 Wheat, forms of, 65, 129 Woks, 102 Wood chips, 108 Worcestershire sauce, 94

Z

Zinc, 65, 66, 70, 75, 81, 88

Profile for K.ILHAM

techniques of healthy cooking 2  

techniques of healthy cooking 2  

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