The Professional Chef's Techniques of Healthy Cooking / Edition 2

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Overview

Prepared by The Culinary Institute of America, which has been hailed by Time magazine as "the nation's most influential training school for cooks," The Professional Chef's® Techniques of Healthy Cooking, Second Edition, offers nutritional cooking techniques and theories that have been tested and proven in the Institute's kitchens. It begins with the language of nutrition. The lessons of the USDA food guide pyramid, the Mediterranean pyramid, and a vegetarian pyramid from the American Dietetic Association (ADA) are used as a foundation for the Institute's seven principles of healthy cooking. They call upon the chef to introduce a wider array of foods such as fruits, grains, and vegetables into dishes. Successful strategies for cooking with less fat, moderating salt, and choosing and using healthy sweeteners are included as well. A separate section on creating healthy menus covers menu and recipe development, nutritional analysis, and nutrition labeling in menus and advertising.

Special features of this incomparable guide include:

  • Seven principles of healthy cooking
  • Nearly 400 of the Institute's best recipes - 200 of them new to this edition
  • Over 250 photos that illustrate basic and advanced preparation techniques and inspire with elegant presentations for healthful dishes
  • Practical tips for healthy sauteing, stir frying, grilling, baking, smoke-roasting, and more
  • Dependable guidelines for selecting healthy, fresh ingredients
  • A nutritional analysis for each recipe, with separate breakdowns for sauces, side dishes, and other components
Filled with time-tested and refined techniques formaximizing both nutrition and flavor, The Professional Chef's® Techniques of Healthy Cooking, Second Edition, is a completely trustworthy and irreplaceable reference for anyone interested in creating the finest, healthiest, and most flavorful of meals.

A perfect companion to the acclaimed New Professional Chef, this is a captivating, easy-to-use guide to the exciting world of healthful cuisine. It enables home gourmets to prepare the same delicious, healthful foods using the same techniques that professional chefs labor years to perfect. 300 recipes. 175 full-color photographs.

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Product Details

  • ISBN-13: 9780471332695
  • Publisher: Wiley, John & Sons, Incorporated
  • Publication date: 2/28/2000
  • Edition description: Second Edition
  • Edition number: 2
  • Pages: 656
  • Product dimensions: 8.85 (w) x 11.08 (h) x 1.49 (d)

Meet the Author

Founded in 1946, The Culinary institute of America is an independent, not-for-profit college offering bachelor's and associate degrees in culinary arts and baking and pastry arts. Courses for foodservice professionals are offered at the college's main campus in Hyde Park, New York, and at its additional campus for continuing education, The Culinary Institute of America at Greystone, in St. Helena, California.
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Table of Contents

HEALTHY COOKING 101.
The Language of Nutrition.
The Pyramids.
THE PRINCIPLES OF HEALTHY COOKING.
The Elements of Flavor.
Fruits and Vegetables, Grains and Legumes.
Cooking with Less Fat.
Moderating Salt.
Sweeteners.
Beverages.
The Techniques of Healthy Cooking.
Agricultural Issues in Ingredient Selection.
CREATING AND MARKETING HEALTHY MENUS.
Menu and Recipe Development.
Analyzing the Nutrient Content of Recipes.
Nutrition Labeling in Menus and Advertisements.
Staff Training and Customer Communication.
THE RECIPES.
The Chef's Pantry.
Sauces and Dressings.
Appetizers.
Salads.
Soups.
Meat.
Poultry.
Fish and Shellfish.
Vegetable Entrees.
Sandwiches.
Pizza.
Pasta.
Vegetable Sides.
Grains.
Potatoes.
Legumes.
Breakfast.
Breads.
Desserts.
Beverages.
Appendix.
Sources for Nutritional Analysis.
Bibliography.
Cooking Glossary.
Nutrition Glossary.
Indexes.
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First Chapter

Recipes
Chapter 15
Grilling, Broiling, and Sautéing

The recipes in this chapter employ some of the cooking methods used most often in an a la carte restaurant. They are almost invariably served with a sauce, which more often than not, is the prime source of fat, sodium, and calories. More and more patrons are requesting that sauces be either eliminated or served on the side to try and balance their calorie and fat intake. However, these recipes make use of the many delicious and healthy options provided in the sauce chapter, and introduce a few new ideas as well, intended to make sauces a valuable part of the dish. The choice of sauces is meant to accomplish several things at once First and foremost, is providing flavor. They may also increase the overall nutritional value of a dish. For example, Mesquite-Grilled Chicken Breast is served with a black bean sauce, and Grilled Mahi Mahi is paired with a warm pineapple salsa to increase the ratio of vitamins, minerals, fiber, and complex carbohydrates.

Grilling and broiling are also excellent methods for the nutritional menu. The typical oil-based marinade is replaced with a quick immersion in an acid and aromatic bath or modiRed vinaigrette to give some flavor to the meat, poultry, or fish. Compound butters, the traditional companion of grilled entrees, are replaced with Fresh Tomato Salsa (see Chapter 12) or a coulis of red pepper or tomato flavored with ingredients such as horseradish, mustard, jalapenos, or herbs. These exciting recipes are likely to be popular precisely because of the extra flavor, texture, and visual appeal bonus they provide.

FOCUS GRILLED SALMON

Grilled and broiled items are some of the most popular offerings on any menu, probably because of the smokey, lightly charred flavor that foods have when cooked on a grill. The intense heat has an immediate effect, intensifying the food's exterior color and flavor. The interior texture and taste provide a subtle contrast. The satisfaction that comes from eating a perfectly grilled piece of beef or chicken lies primarily in the enjoyment of the play of flavor against flavor, and texture against texture.

Today, the range of items considered appropriate for grilling has practically no limit. Grilled pizzas and breads, vegetables, fruits, and fish are as familiar to many restaurant patrons as the more typical chops, steaks, and chicken.

Determining doneness is a crucial factor in both broiling and grilling. Foods suited to these methods are normally quite tender, which means that they will cook quickly when subjected to the intense heat of a broiler or grill. Therefore, overcooking is of particular concern, since it is the major reason that grilled foods might be dry and lacking flavor. The ability to properly cook foods, whether they have been requested rare, medium, or even well-done, is a skill that comes with practice. A keen eye, a sensitive touch, and the ability to focus one's attention on the job at hand are all very important if foods are to be cooked to be flavorful, moist, and tender.

GRILLED SALMON WITH WARM PINEAPPLE SALSA
Yield 10 portions


2 1/4 pounds Salmon fillets* 1 kilogram
1 teaspoon Lime juice 5 milliliters
1 tablespoon Lemon juice 15 milliliters
2 teaspoons Shallots, minced 10 grams
2 teaspoons Garlic, minced 8 grams
1/2 teaspoon Peppercorns, black, cracked l gram


PINEAPPLE SALSA


1 3/4 ounces Butter, unsalted 50 grams
1 ounce Shallots 30 grams
2 teaspoons ]alapeno pepper, minced 8 grams
3/4 ounce Gingerroot, fresh, minced 20 grams
1 1/4 pounds Pineapple, fresh, small dice 600 grams
10 fluid ounces Orange juice, fresh 300 milliliters
1 tablespoon Mint, chopped 3 grams
1 tablespoon Basil, chopped 3 grams
1/2 teaspoon Curry powder 1 gram


 

1. Cut salmon into 3 1/2-ounce/100-gram tranches and sprinkle with the lime and lemon juices, shallots, garlic, and peppercorns. Let marinate briefly.

2. Prepare pineapple salsa while the fish marinates Heat the butter and add the shallots, jalapeno, and gingerroot Sauté just until aroma is released. Add the orange juice and allow it to reduce slightly. Add the pineapple, herbs, and curry powder and warm gently. Do not allow the salsa to simmer.

3. Grill the salmon. Serve immediately with the warm salsa.

PORTION
KCAL
PROTEIN
FAT
CARB
SODIUM
 CHOL
1 portion
220
20 gm
10 gm
12 gm
80 mg
65 mg


* Tuna, swordfish mahi mahi, and other firm-textured fish are also suitable for this presentation.

 

GRILLED HERBED SALMON WITH SOUTHWEST WHITE BEAN STEW
Yield 10 portions


2 1/4 pounds Salmon fillet 1 kilogram
2 tablespoons Lime juice, fresh-squeezed 30 milliliters
2 tablespoons Parsley leaves, chopped 6 grams
2 tablespoons Chives, chopped 6 grams
1 tablespoon Thyme leaves, chopped 3 grams
2 teaspoons Black peppercorns, cracked 4 grams
recipe Southwest White Bean-Stew* 1 recipe


1. Slice the salmon into 3 1/2-ounce/100-gram portions.

2. Pound together the remaining ingredients, except the Southwest White Bean Stew, to form a paste. Rub this mixture on the salmon.

3. Allow the salmon to rest with the herb mixture on it for about 20 minutes.

4. Grill the salmon until nicely browned on both sides and barely cooked through.

5. Heat the bean.stew and serve the salmon with it.
* See the recipe in Chapter 18.

If desired, a mixture of julienned jicama and haricots verts tossed with a teaspoon of Lime-Cilantro Vinaigretteó served warm or coldócould be used to accompany this dish. (See the notes to Black Bean Salad in Chapter 13 for the recipe for the vinaigrette. )

PORTION
KCAL
PROTEIN
FAT
CARB
SODIUM
 CHOL
1 portion
225
24 gm
7 gm
14 gm
135 mg
55 mg


 

GRILLED CHICKEN BREASTS WITH SWEET POTATO CAKES
Yield 10 portions


8 fluid ounces Apple cider 240 milliliters
1 fluid ounce Apple cider vinegar 30 milliliters
1/2 ounce Shallots, minced 15 grams
1 clove Garlic, minced 5 grams
5 to 6 Black peppercorns, cracked 5 to 6
2 1/4 pounds Chicken breasts, boneless, skinless 1 kilogram
1 recipe Sweet Potato Cakes* 1 recipe


 

1. Combine the cider, vinegar, shallots, garlic, and peppercorns in a shallow pan.

2. Add the chicken; turn to coat evenly. Marinate for 1 to 2 hours under refrigeration.

3. Grill the chicken breasts over hot coals for a few minutes on each side, or until cooked through (there should be a slight amount of give when pressed with a fingertip).

4. While the chicken is grilling, bake the cakes in a very hot (450 to 500 degree F/230 to 260 degree C) oven until they are golden-brown. *

5. Serve while still very hot.
* The recipe for Sweet Potato Cakes is found in Chapter 16. Prepare the mixture for them as directed in the recipe and shape into cakes that weigh about 1 1/2 ounces/40 grams each. Place the cakes on lightly oiled baking sheets or sizzler platters and serve 2 with each portion.

A suggested sauce to accompany this dish is a double-rich stock, lightly thickened with arrowroot, flavored with Dijon mustard, and finished with evaporated skimmed milk.

PORTION
KCAL
PROTEIN
FAT
CARB
SODIUM
 CHOL
1 portion
245
27 gm
3 gm
26 gm
175 mg
70 mg


 


GRILLED SWORDFISH WITH LENTIL RAGOUT AND HORSERADISH AND APPLE CREAM SAUCE
Yield 10 portions


2 1/4 pounds Swordfish 1 kilogram
  MARINADE  
3/4 fluid ounce Lime juice 20 milliliters
1/2 ounce Shallots, minced 10 grams
3 cloves Garlic cloves, minced 15 grams
1/2 teaspoon Chervil leaves, fresh l gram
1 pint Lentil Ragout* 480 milliliters
5 fluid ounces Horseradish and Apple Cream Sauce* 150 milliliters


 


1. Cut the swordfish into 3.5-ounce/100-gram portions.

2. Combine the lime juice, shallots, garlic, and chervil. Spread evenly on the sword-fish steaks and let marinate briefly.

3. Grill the swordfish.

4. Reheat the lentil ragout and pool it on a heated plate. Place the swordfish on the bed of ragout.

5. Top with the heated horseradish cream.

This is a good basic grilling recipe for a variety of fish and shellfish. The brief marination very slightly firms the fish and also gives it a hint of flavor.
* The recipe for Lentil Ragout can be found in Chapter 11; the recipe for Horseradish and Apple Cream Sauce is found in Chapter 12.

PORTION
KCAL
PROTEIN
FAT
CARB
SODIUM
 CHOL
1 portion
230
26 gm
6 gm
13 gm
225 mg
45 mg


 

GRILLED SWORDFISH WITH ROASTED PEPPER SALAD
Yield 10 portions


2 1/4pounds Swordfish, trimmed 1 kilogram
2 Limes, sliced thin 2
1 1/2 ounces Onions, minced 40 grams
1/2 fluid ounce White wine vinegar 15 milliliters
1 teaspoon Honey 7 grams
1/4 teaspoon White pepper, ground 500 mliilgrams
1 recipe Roasted Pepper Salad* 1 recipe


 


1. Cut the swordfish into steaks that weigh 3 1/2 ounces/100 grams each. Place in a shallow, non-reactive container.

2. Combine the lime, onion, vinegar, honey, and pepper. Pack this mixture evenly around the swordfish. Let the fish marinate for about 30 minutes.

3. Remove the lime slices from the swordfish, and grill them to about medium-rare (carryover cooking should complete cooking). Serve each steak with a portion of the pepper salad.

* The recipe for Roasted Pepper Salad can be found in Chapter 13.

Additional suggestions for accompaniments to this dish include grilled scallions or leeks and grill polenta.

PORTION
KCAL
PROTEIN
FAT
CARB
SODIUM
 CHOL
1 portion
255
23 gm
12 gm
16 gm
240 mg
40 mg


 

MESQUITE-GRILLED CHICKEN BREAST
Yield 10 portions


8 fluid ounces Apple cider 240 milliliters
1 fluid ounce Apple-cider vinegar 30 milliliters
1/2 ounce Shallots, minced 15 grams
1 clove Garlic, minced 5 grams
5 to 6 Black peppercorns, cracked 5 to 6
2 1/4 pounds Chicken supremes, skinless* 1 kilogram


 

1. Combine the cider, vinegar, shallots, garlic, and peppercorns in a shallow pan.

2. Add the chicken; turn to coat evenly. Marinate for 1 to 2 hours under refrigeration.

3. Heat grill well; add mesquite chips to coals. Grill chicken breasts over hot coals for a few minutes on each side, or until cooked through. (There should be a slight amount of give when pressed with a fingertip. )

4. Serve chicken with appropriate accompaniments. **


* A chicken supreme should still have one joint of the wing attached. If desired, the skin may be left on during grilling to protect the flesh from drying, but it should be removed before service.

If desired, this chicken may be basted during cooking with barbecue sauce to coat it with a flavorful glaze.
** Some serving suggestions include slicing the chicken and placing it in a steamed flour tortilla, on a bed of Black Bean Sauce (see the recipe in Chapter 11), or on a bed of fresh greens coated with a vinaigrette. A corn relish or salsa would also make a good accompaniment.

PORTION
KCAL
PROTEIN
FAT
CARB
SODIUM
 CHOL
1 portion
170
25 gm
3 gm
12 gm
70 mg
60 mg


 

INDIAN-STYLE GRILLED BUFFALO
Yield 10 portions


 
MARINADE
 
4 ounces Yogurt, plain, nonfat 115 grams
2 ounces Onions, minced 60 grams
3/4 ounce Gingerroot, fresh, minced 20 grams
4 cloves Garlic, minced 20 grams
1 teaspoon Cumin seeds, toasted, freshly ground l gram
1 teaspoon Black peppercorns, freshly ground 2 grams
3/4 teaspoon Green cardamom seeds, freshly ground 1 gram
1/2 teaspoon Nutmeg, freshly ground l gram
2 1/2 pounds Buffalo round, trimmed, 1-inch cubes 1.15 kilograms
30 ounces Zucchini, sliced, grilled 850 grams
2 1/2 pounds Basmati rice, cooked pilaf style 1.15 kilograms
15 ounces Fresh Mango Chutney* 450 grams


 

1. Combine all of the ingredients for the marinade.

2. Add the buffalo meat and toss to coat evenly. Marinate under refrigeration for 24 hours.

3. Thread the buffalo on skewers (if using bamboo skewers, be sure to soak them in cold water before using). Grill to the desired doneness.

4. Serve on a bed of basmati rice with grilled zucchini and mango chutney.

* See Chapter 12 for the recipe for Fresh Mango Chutney.

PORTION
KCAL
PROTEIN
FAT
CARB
SODIUM
 CHOL
1 portion
295
28 gm
7 gm
40 gm
75 mg
55 mg


 

LAMB CHOPS WITH SHERRY VINEGAR SAUCE
Yield 10 portions


3 pounds Lamb chops from the rib 1.3 kilograms
2 tablespoons Rosemary leaves, whole 6 grams
1 teaspoon Black peppercorns, cracked 2 grams
14 fluid ounces Fond de Veau lié* 400 milliliters
1 1/2 ounces Brown sugar 45 grams
1 3/4 fluid ounces Sherry vinegar 50 milliliters
1 tablespoon Shallots, minced 15 grams
20 ounces Lentil Ragout* 600 grams


 

1. Trim the lamb chops carefully and french the bones.

2. Rub the chops with rosemary leaves and peppercorns, and let rest with this coating for a few minutes before cooking.

3. Heat the fond de veau lié. Add the sugar, vinegar, and shallots. Simmer until a good consistency is reached. Keep sauce warm

4. Grill the chops to the desired doneness, marking, if desired, on one side.

5. If necessary, reheat the ragout. Serve the chops with the ragout and sauce.

* See the recipes in Chapter l 1.

PORTION
KCAL
PROTEIN
FAT
CARB
SODIUM
 CHOL
1 portion
230
29 gm
13 gm
15 gm
165 mg
85 mg


 

GRILLED FLANK STEAK WITH ROASTED SHALLOT SAUCE
Yield 10 portions


2 1/4 pounds Flank steak, trimmed l kilogram
1/2 recipe Marinade for Flank Steak* 1/2 recipe
SAUCE
 
1 3/4 fluid ounces Pineapple juice, unsweetened 50 milliliters
l fluid ounce Lime juice, fresh-squeezed 30 milliliters
1/2 fluid ounce White wine vinegar 15 milliliters
1 teaspoon Black peppercorns, cracked 2 grams
7 ounces Shallots, roasted, shredded 200 grams
l pint Fond de Veau lié* 480 milliliters
2 tablespoons Cilantro, chopped 6 grams


 

1. Combine the flank steak with marinade; marinate for up to 3 hours. Drain well and grill to desired doneness.

2. Let the steak rest while preparing the sauce.

3. Combine the fruit juices, vinegar, and peppercorns. Reduce this mixture by half. Add the shallots and fond de veau lié. Bring the sauce to a simmer and add the cilantro.

4. Slice steak thinly on the bias and serve with the sauce.

* See the recipe for Marinade for Flank Steak on the next page and for Fond de Veau lié in Chapter 11.

STEAK FAJITAS: Serve sliced steak with the sauce and offer Fresh Tomato Salsa (see the recipe in Chapter 12), shredded lettuce, a little shredded cheese, Sour Cream Replacement (also in Chapter 12), chopped scallions and red onions, and Roasted Pepper Salad (see the recipe in Chapter 13).

PORTION
KCAL
PROTEIN
FAT
CARB
SODIUM
 CHOL
1 portion
215
25 gm
6 gm
14 gm
125 mg
70 mg


 

MARINADE FOR FLANK STEAK
Yield enough for 6 steaks


3 pints Pineapple juice 1.5 liters
1 pound Pineapple, fresh, chopped 450 grams
7 ounces Red onion, thinly sliced 200 grams
2 fluid ounces Soy sauce, low-sodium 60 milliliters
1 fluid ounce Red wine vinegar 30 milliliters
1 fluid ounce Olive oil 30 milliliters
4 Limes, sliced 4
1 bunch Cilantro, fresh, chopped 1 bunch
1 ounce Garlic, minced 30 grams
3/4 ounce Jalapenos, minced 20 grams
1/3 ounce Chili powder 10 grams
5 drops Tabasco sauce 5 drops


 

1. Combine all of the ingredients. Use as marinade by adding steak and turning to coat evenly. Marinate minimum of 2 hours up to a maximum of 24 hours.

PORTION
KCAL
PROTEIN
FAT
CARB
SODIUM
 CHOL
4 oz
65
1 gm
1 gm
14 gm
105 mg
0 mg


 

GRILLED QUAIL WRAPPED IN PROSCIUTTO WITH FIGS AND WILD MUSHROOMS
Yield 10 portions


20 each Quail, skin removed, split 20 each
5 ounces Prosciutto, sliced thin 140 grams
3 fluid ounces Dry sherry 90 milliliters
1 ounce Shallots, minced (total) 30 grams
3 cloves Garlic, minced 8 grams
1 teaspoon Peppercorns, cracked 480 millititers
1 pint Fond de veau lié 170 grams
6 ounces Assorted wild mushrooms, sliced 85 grams
3 ounces Sundried figs 85 grams


 


1. Wrap a piece of prosciutto around each halved quail and thread them on skewers. Place them in a shallow pan. Add the sherry, half of the shallots, the garlic, and the peppercorns. Turn to coat them evenly with this marinade. Marinate for about 30 minutes.

2. Grill the quail quickly over hot coals. Brush them lightly with a little of the fond de veau lié when they are removed from the grill. Keep them warm while completing the sauce.

3. Sauté the shallots and wild mushrooms in a hot pan until the mushrooms begin to release some of their moisture. Add the figs and the wine to the mushrooms. Add the remaining fond de veau lié.

4. Serve the grilled quail with the sauce. The grilled quail shown here is accompanied by lightly steamed Haricots Verts (see Chapter 17) and a timbale of creamy polenta. To make creamy polenta follow the recipe in Chapter 17, using 5 ounces/140 grams of cornmeal. Pour the finished creamy polenta into a 2-ounce mold that has been lightly sprayed with vegetable oil. Warm single portions in a microwave or heat larger batches in a steamer or oven.

PORTION
KCAL
PROTEIN
FAT
CARB
SODIUM
 CHOL
1 portion
335
43 gm
15 gm
9 gm
240 mg
140 mg


 

LOIN OF LAMB WITH BLOOD ORANGE SAUCE
Yield 10 portions


2 1/4 pounds Lamb loin, trimmed 1kilogram
3 1/2 fluid ounces Vegetable Stock* 100 milliliters
3/4 ounce Arrowroot 20 grams
1 3/4 fluid ounces Orange juice concentrate 50 milliliters
2 teaspoons Black peppercorns, cracked 4 grams
8 fluid ounces Blood orange juice** 240 milliliters
7 fluid ounces Orange juice 200 milliliters
5 fluid ounces Fond de Veau lié* 150 milliliters
1 tablespoon Tarragon leaves, chopped 8 grams


 

1. Cut the lamb loin into 3 1/2-ounce/100-gram portions and reserve.

2. Combine enough of the vegetable stock with 1/2 ounce/15 grams of the arrowroot to make a thin paste. Heat the remaining stock to a simmer and add the arrowroot. Simmer for a minute or two, until thickened. Add the orange juice concentrate and the cracked pepper to make a glaze. Remove from the heat. Reserve until needed.

3. Combine the orange juices, and use enough to dilute the remaining arrowroot to a thin paste. Bring the juices to a simmer, and add the arrowroot. Add the fond de veau lié and return to a bare simmer. Add the tarragon to finish the blood orange sauce.

4. Dip the portioned lamb into the orange glaze and grill to the desired doneness. Serve the grilled lamb with the blood orange sauce.

* See the recipes in Chapter 11.

** Blood oranges are available for a limited season, and this recipe is designed to make the most of their flavor and color. It may be prepared using ordinary orange juice, however. Serve this dish with steamed green vegetables and Celeriac and Potato Puree (see the recipe in Chapter 17).

PORTION
KCAL
PROTEIN
FAT
CARB
SODIUM
 CHOL
1 portion
184
22 gm
6 gm
9 gm
85 mg
65 mg


 

GRILLED VEGETABLES
Yield 10 portions


30 ounces Vegetable, trimmed and sliced as necessary* 850 grams
3 fluid ounces Vinaigrette-style Dressing** go milliliters


 

 

1. Toss the vegetable in the vinaigrette to coat it evenly.

2. Cook on a hot grill until the skin (if any) bubbles, and the flesh is soft and properly cooked.

3. Remove from the grill and serve at once.

* A variety of vegetables such as zucchini, eggplant, bell peppers, and mushrooms are suitable for grilling in this manner. Other vegetables, such as fennel, sweet potatoes and leeks, may require parcooking or blanching prior to grilling.

** The recipe for Vinaigrette-style Dressing is found in Chapter 12.

PORTION
KCAL
PROTEIN
FAT
CARB
SODIUM
 CHOL
1 portion
35
1 gm
2 gm
5 gm
20 mg
trace


 

GRILLED CHICKEN BURRITO WITH TOMATILLO SALSA
Yield 10 portions


 
SALSA
 
8 ounces Tomatillos, peeled, coarsely chopped 225 grams
4 ounces Plum tomato eoneasse 115 grams
4 Ounces Red onions, finely diced 115 grams
1/2 ounce Jalapenos, roasted, chopped 15 grams
2 fluid ounces Lime juice, fresh-squeezed 60 milliliters
3/4 ounce Garlic, minced 20 grams
3/4 ounce Cilantro leaves, chopped 20 grams
1 teaspoon Oregano leaves, chopped 1 gram
1/2 teaspoon Cumin seeds, toasted, ground 1.75 grams
1/4 teaspoon Salt 2 grams
2 1/4 pounds Chicken breasts, skinless, boneless 1 kilogram
2 teaspoons Shallots, minced 10 grams
1 teaspoon Black peppercorns, eraeked 2 grams
10 Flour tortillas 10
5 ounces Guacamole* 150 grams


 

1. Combine the tomatos, eoneasse, red onions, jalapenos, 1 tablespoon/15 milliliters of lime juice, 1 tablespoon/12 grams of the garlic, 1/2 ounce/15 grams of cilantro, and all of the oregano, cumin, and salt to make the salsa. Refrigerate until needed.

2. Place the chicken in a shallow container, and add all of the remaining ingredients, except the tortillas. Allow the chicken to marinate for at least 30 minutes before grilling.

3. Grill the chicken on both sides until cooked through; then thinly slice on the bias

4. Warm the tortillas, spread each one with about 1/2 ounce/15 grams of guacamole. Roll it into a cone shape. Fill with sliced chicken. Serve with salsa.

* See the recipe in Chapter 12.

If desired, serve Black Bean Sauce (see the recipe Chapter 11 ) with this entree and accompany with a mixture of roasted corn and red peppers or Roasted Pepper Salad (see the recipe in Chapter 13).

PORTION
KCAL
PROTEIN
FAT
CARB
SODIUM
 CHOL
1 portion
235
28 gm
3 gm
23 gm
230 mg
60 mg


 

BROILED SPICY GULF SHRIMP
Yield 10 portions


1 1/4 pounds Shrimp (2 l -25 count), peeled and de-veined 570 grams
2 teaspoons Five-spice powder 2 grams
3 drops Tabasco sauce 3 drops
1 teaspoon Gingerroot, grated 3 grams
2 cloves Garlic, finery minced 10 grams
1 tablespoon Rice vinegar 15 milliliters
1/2 teaspoon Prepared fish sauce (nuoc mam) 3 milliliters
1/4 teaspoon Dark sesame oil 2 millilters


1. Combine the shrimp with the five-spice powder, Tabasco, gingerroot, garlic, vinegar, fish sauce, and sesame oil. Let the shrimp marinate for at least 1 hour.

2. Preheat a grill (charcoal or gas) until very hot. Grill the shrimp for about 2 minutes to cook through. The portion size may be increased if this dish is to be served as an entree. It might be presented in several ways. Following is one example Mound a portion of the Marinated Asian Vegetable Salad (Chapter 13) in the center of a plate, and arrange the shrimp and the grilled bread (see Chapter 19) on the plate.

PORTION
KCAL
PROTEIN
FAT
CARB
SODIUM
 CHOL
1 portion
65
12 gm
1 gm
1 gm
95 mg
90 mg


 

BROILED SPANISH MACKEREL WITH TOMATO FONDUE
Yield 10 portions


2 1/4 pounds Spanish mackerel fillets 1 kilogram
  TOMATO FONDUE  
2 fluid ounces Olive oil 60 milliliters
2 ounces Garlic, minced 60 grams
7 ounces Onion, diced 200 grams
2 1/4 pounds Tomato concasse 1 kilogram
10 tablespoons Herbs, fresh* 15 grams
4 fluid ounces Tomato juice, fresh 60 milliliters
to taste Lime juice, fresh to taste
to taste Black pepper, freshly ground to taste


 

1. Cut the mackerel into 3 1/2-ounce/100-gram portions.

2. Prepare the fondue as follows Heat the oil and sauté the garlic and onions until they lose their harsh aroma. Add the tomato concasse and cook quickly over high heat, tossing frequently, until most of the free moisture reduces. Add the herbs, tomato and lime juices and black pepper. Reduce very briefly, if necessary.

3. Broil the mackerel, and serve with the tomato fondue pooled around it.

* Herbs may be varied according to availability. Some suggestions include basil, tarragon, chives, oregano, cilantro, or marjoram. This is a good recipe for several kinds of fish, such as bluefish, mahi mahi, tuna, shark, or swordfish. Salmon and trout might also be good prepared this way. If fresh tomatoes are not especially flavorful, use canned plum tomatoes.

PORTION
KCAL
PROTEIN
FAT
CARB
SODIUM
 CHOL
1 portion
244
26 gm
12 gm
8 gm
125 mg
80 mg


 

SCALLOPS GRATIN WITH WILD MUSHROOMS
Yield 10 appetizer portions*


8 ounces Sea scallops, muscle tabs removed 500 grams
1 1/2 fluid ounces White wine, dry 45 milliliters
2 teaspoons Shallots, minced 8 grams
10 1/2 fluid ounces Fish Veloute** 300 milliliters
1 ounce Pommery mustard 30 grams
3/4 ounce Butter, unsalted 20 grams
3 ounces   Scallions, thinly sliced 85 grams
3 ounces Tomatoes, peeled, seeded, julienned 85 grams
6 ounces Shiitake mushrooms, stems removed, sliced 170 grams
2 1/2 ounces Bread crumbs, fresh 70 grams


 

1. Portion the scallops on clean plates; cover with plastic wrap. Use the bottom of a spoon to flatten the scallops to an even thickness. Keep refrigerated until needed.

2. Heat the wine, and add the shallots. Sweat until they are translucent, then add the veloute and mustard. Reduce to form a thick sauce.

3. Heat the butter and add the scallions, tomatoes, and mushrooms. Sauté until tender and heated through. Reserve.

4. Coat the scallops with the sauce and top with bread crumbs. Broil until the bread crumbs are lightly browned and the scallops are cooked.

5. If necessary, reheat the sautéed mushroom mixture and serve with the scallops.

* Or 5 entree portions.
** See the variation to Veloute-style Sauce in Chapter 11.

PORTION
KCAL
PROTEIN
FAT
CARB
SODIUM
 CHOL
1 portion
90
9 gm
2 gm
7 gm
200 mg
25 mg


 

BROILED RED PERCH WITH LIME-TEQUILA VINAIGRETTE
Yield 10 portions


2 1/4 pounds Red perch fillets, trimmed, bones removed 1 kilogram
10 fluid ounces Lime-Tequila Vinaigrette* 300 milliliters
7 ounces Tomato concasse 200 grams
2 Red grapefruits, sectioned 2
2 Yellow grapefruits, sectioned 2
1 Avocado, thinly sliced 1


 

1. Score the skin of the nllets in a diamond pattern.

2. Place the fish, skin side down, on a sizzler platter and brush with 2 tablespoons/30 milliliters of the vinaigrette.

3. Broil the perch, turning once during cooking, until just cooked through (5 to 8 minutes, depending upon the thickness of the individual pieces).

4. Toss the tomatoes, grapefruits, and avocado with the remaining vinaigrette, and serve them with the perch.

* To prepare Lime-Tequila Vinaigrette, follow the directions for Basic Vinaigrette in Chapter 12, replacing the red wine vinegar with a combination of 6 ounces of lime juice, 8 ounces of rice wine vinegar, and 2 ounces of tequila; use peanut or sesame oil. If desired, the tequila may be omitted, and replaced with additional rice wine vinegar. Add chopped cilantro leaves to the vinaigrette.

Other fish, including catfish, golden bass, grouper, or snapper, may be used instead of perch.

The phyllo fan shown in the accompanying photograph is made by folding a sheet of phyllo accordion-style, and then folding it in half to create the fan. The dough may be very lightly sprayed with oil and then dusted with chopped herbs before it is baked in a hot oven until it is crisp and golden-brown.

PORTION
KCAL
PROTEIN
FAT
CARB
SODIUM
 CHOL
1 portion
190
21 gm
9 gm
7 gm
130 mg
45 mg


 

PAN-SEARED SEA SCALLOPS WITH SAFFRON RICE, ASPARAGUS, AND A LIGHT TOMATO-GARLIC SAUCE
Yield 10 portions


2 1/4 pounds Sea scallops, muscle tabs removed 1 kilogram
as needed Flour as needed
3 1/2ounces Butter, unsalted 100 grams
1 ounce Garlic, finely minced 30 grams
7ounces Tomato concasse, small dice 200 grams
1 pint Fond de Veau lié 500 milliliters
2 pounds Saffron Rice* 900 grams
1 pound Asparagus, trimmed, blanched 450 grams
3 1/2 ounces Lemon Glaze** 100 grams


 

1. Dry scallops as thoroughly as possible. Dust with flour and shake off the excess.

2. Sear the scallops in a seasoned cast-iron skillet or a nonstick pan. Remove and keep them warm.

3. Add the butter and let heat. Add the garlic to the pan and sauté over moderate heat until the aroma becomes sweet.

4. Add the tomato concasse; sauté briefly.

5. Add the jus de veau lié. Stir well to deglaze the pan.

6. Serve the scallops on a bed of the Saffron Rice with the Tomato-Garlic Sauce, and asparagus brushed with Lemon Glaze.

* Add l/2 teaspoon crushed saffron threads in step 1 of the Basic Rice Pilaf recipe found in Chapter 17.
** Lemon Glaze can be found in Chapter 12.

PORTION
KCAL
PROTEIN
FAT
CARB
SODIUM
 CHOL
1 portion
340
27 gm
7 gm
40 gm
185 mg
50 mg


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