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Home , Fondant potatoes, Gazpacho, Lentil soup, Melon soup, Vegetable soup

Contents

Acknowledgments xi Techniques for Fruits 104 Techniques for Grains 106 Techniques for Legumes 108 Preface xii Techniques for Nuts and Seeds 110 Techniques for Meats, Poultry, Fish, and Shellfi sh 110 Introduction xiv The Role of Flavor 114 Summary 129

1 A Healthy Diet 3 4 Developing Healthy Recipes Nutrition 101 5 and Menus 131 Calories Count 6 Essential Nutrients 8 Reading a Recipe for Nutrition 132 Noncaloric Nutrients 13 Using Existing Recipes 132 Dietary Guidelines and Recommendations 22 Modifying Recipes 134 Dietary Restrictions 26 Creating Original Recipes 135 Nutrition Labeling 26 Cooking with Less Fat 137 Summary 33 Cooking with Less 139 Cooking with Less Sugar 140 Cooking with Less Alcohol 140 Menu Development 141 Healthy Ingredients 35 Objectives in Creating a Healthy Menu 149 2 Menu Development for Special Needs 150 Issues in Ingredient Selection 36 Vegetarian Menus 151 In the Kitchen 43 Communicating 152 Fresh Produce 46 Summary 157 Grains 60 Dried Legumes 65 Soyfoods 65 Nuts and Seeds 66 5 , Salads, and Fats and Oils 67 Appetizers 159 Chocolate 68 Dairy and Eggs 69 Basic Consommé 160 Fish and Shellfi sh 70 Chicken Consommé with Herbed Goat Cheese Meat and Poultry 73 Ravioli 161 Seasonings, , and Beverages 74 Double Chicken Consommé with Spring Rolls 162 Summary 82 Game Hen Consommé with Roasted Custards 163 Wonton 165 3 The Techniques of Healthy Consommé with Lemongrass, Ginger, Spicy Cooking 85 Asian Grilled Shrimp, and Bean Threads 166 Mushroom Consommé with Shiitake, Bok Choy, and General Cooking Guidelines 86 Carrot Curls 168 Techniques for Vegetables 100 Michigan White Bean Soup 169

CONTENTS v Summer-Style Soup 170 Romaine and Grapefruit Salad with Walnuts and and Smoked Scallop Soup 170 Stilton 214 Pan-Smoked 171 Mediterranean Salad 217 172 Warm Salad of Hearty Greens, Blood Oranges, and Louisiana Chicken and Shrimp 173 Pomegranate Vinaigrette 218 Potato and 174 Grilled Chicken and Pecan Salad 219 Tortilla Soup 175 Grilled Tuna Niçoise 219 Traditional Black Bean Soup 176 Grilled Tuna with Spring Herb Salad and Marinated Sweet –Radish Soup 177 Tomatoes 220 Beet-Fennel-Ginger Soup 179 Portobello with Tuscan Bean Salad and Juice Sweet Potato Soup 179 223 Butternut Squash Soup 180 Seared Scallops with Beet Vinaigrette 224 Cold Asparagus Soup 181 Scallop Seviche in Cups 226 Corn Velvet Soup with Crabmeat 182 Salmon Cakes with Cucumber Relish 227 of Corn and Maine Lobster 184 Asparagus with Lump Crabmeat and Crab and Wild Mushroom Chowder 185 Vinaigrette 228 Chilled 187 Asparagus with Morels 230 Smoked Corn Chowder 188 Prosciutto with Grilled Vegetables 230 Chilled Soup with California Champagne 189 Wild Mushroom and Goat Cheese Strudel 231 Chilled Red Plum Soup 189 Mussels in Saffron and White Wine Sauce 232 Chilled Seafood Soup 190 Clams Steamed in Beer 234 Curried Apple-Squash Soup 191 Medallions of Lobster with Asian Vegetables 235 Grilled Garlic Shrimp and Radish Salad 192 Vietnamese Summer Rolls 237 Tuna Carpaccio with Shiitake and Red Onion Salad 195 Mousseline-Style Forcemeat 238 Carpaccio of Beef with Fresh Artichokes and Tomato Mediterranean-Style Seafood Terrine 239 Salad 196 Duck Terrine 240 Smoked Duck with Red Lentil Salad and Golden Grilled Bell Pepper and Eggplant Terrine 241 Beets 199 Cucumber Granité 241 Wild Rice Salad 200 Curried Rice Salad 200 Red Lentil Salad 201 Main Dishes for Lunches Black Bean Salad 201 6 Barley Salad 202 and Dinners 243 Soba Noodle Salad 203 Seared Cod in a Rich with Fall Vegetables, Roasted Red Pepper Salad 204 Chive Pasta, and Ginger-Scallion 244 Jícama Salad 204 Sautéed Squid and Steamed Mussels with Cannellini Mexican Corn Salad 205 Beans, Spinach, and Pancetta 245 Warm Cabbage Salad 205 Seared Atlantic Salmon with Corn, Potato, and Marinated Asian Vegetable Salad 206 Arugula Salad 246 Marinated Chanterelles 206 Lobster Wrapped in Rice Paper with Asian Salad 247 Fruit Salad with Orange Blossom Syrup 207 Stir-Fried Scallops 248 Chinese Long Bean Salad with Tangerines and Seared Cod with Shellfi sh, Tomato-Fennel Broth, Sherry-Mustard Vinaigrette 208 Saffron Pasta, and Chorizo 249 Stone Fruits with Mint Syrup 210 Salmon with Spinach and Sparkling Wine–Butter Winter Greens with Warm Vegetable Vinaigrette 210 Sauce 250 Spinach Salad with Marinated Shiitake Mushrooms Stir-Fried Shrimp with Lo Mein and Ginger-Sesame and Red Onion 211 Vinaigrette 251 Hearty Greens and Wild-Ripened Cheddar with Broiled Red Snapper with Lime-Cilantro Vinaigrette Hazelnut Verjus–Mustard Dressing 212 252 Warm Salad of Wild Mushrooms and Fennel 213 Grilled Swordfi sh with Roasted Red Pepper Salad 254 Mixed Green Salad with Pears, Walnuts, and Blue Grilled Salmon with Savoy Cabbage and Heirloom Cheese 213 Bean Sauce 254

vi TECHNIQUES of HEALTHY COOKING Grilled Halibut with Roasted Red Peppers and Warm Grilled Kibbe Kebobs 293 255 Jerk Chicken 294 Grilled Herbed Salmon with Southwest White Bean Chicken Breast with Peaches in Zinfandel Wine 257 Sauce 294 Grilled Swordfi sh with Black Pepper Pasta 258 Grilled Pheasant with Asparagus and Black Truffl e Spicy Asian Grilled Shrimp 259 Butter 296 Grilled Yellowfi n Tuna with Citrus Salad 259 Pan-Smoked Chicken Breast with Artichoke and Grilled Soft Shell Crabs 260 Mustard Sauce 296 Grilled Swordfi sh with Lentil Ragoût and Horseradish Herb-Breaded Chicken with Creamy Mustard Sauce and Apple Cream Dressing 260 297 Broiled Swordfi sh with Tomatoes, Anchovies, and Whole Wheat Quesadillas with Roasted Chicken, Garlic 262 Ancho Chile Caciotta, and Mango 299 Pan-Roasted Salmon with Moroccan Spices and Duck Breast Crépinette 300 Lentil Ragoût 262 Smoked Turkey Breast with Cranberry-Orange Scallop with Wild Mushrooms 263 Vinaigrette 301 Sautéed Sole with Preserved Mango Chutney and Poached Chicken Breast in Spicy Broth 302 Broiled Bananas 265 Poached Cornish Game Hen with Star Anise 303 Bass and Scallops en Papillote 265 Chicken and Shrimp Pot Pie with Herb-Cracker Crust Sea Bass in Tomato, Fennel, and Saffron Sauce 266 304 Sunshine Bass with a Ginger Nage 267 Paella Valenciana 305 Cioppino 268 Rabbit and Oyster Etouffée 306 269 Asian Buckwheat Noodle Salad with Hot Sesame Tenderloin of Beef with Mild Ancho Chile Sauce and Chicken 307 Jalapeño Jack Cheese Polenta 270 Mu Shu Vegetables 309 Tenderloin of Beef with Wild Mushrooms 271 Mu Shu Pancakes 309 Sautéed Medallions of Pork with Warm Cabbage Stir-Fried Garden Vegetables with Marinated Tofu 310 Salad 272 Wild Mushroom and Parfait 311 Sautéed Veal with Wild Mushrooms and Leeks 272 Risotto Cakes with Green Beans, Wax Beans, and Loin of Lamb with Blood Orange Sauce 273 Chanterelles 312 Lamb Shish Kebob 273 Couscous and Red with Moroccan-Style Grilled Flank Steak with Roasted Shallot Sauce 274 Roasted Vegetables in Saffron Broth 313 Grilled Veal with Blackberries and Vanilla 276 Barley Risotto Crumble 314 Indian Grilled Buffalo 277 Southwestern Vegetable Lasagna 315 Broiled Lamb Chops with Caramelized Root Vegetables Yucatán Seed–Sauced “Enchiladas” and White Bean–Rosemary Sauce 279 with Roasted Tomato and Hard-Boiled Egg Tenderloin of Beef with Blue Cheese and Herb Crust (Papadzules) 316 280 Roasted Eggplant Tian 318 Roasted Loin of Pork with a Honey-Mustard Pan Stuffed 318 Sauce 281 Wild Mushroom and Nut Pie 319 Cassoulet with Smoked Tomatoes 282 Barley Risotto with Garden Vegetables 320 Chili Stew 283 Farro with Vegetable Ragoût and and Buffalo Chili 284 Toasted Almond Salsa 321 Lamb Shanks Braised with Lentils 285 Black Bean Chili 322 Curried Goat 286 Vegetable Stew 323 Chicken Stir-Fry with Soba Noodles 287 Shrimp-Filled Pasta 324 Duck Breast with Roasted Shallots and a Roasted Chorizo-Filled Pasta 325 Onion and Sauce 288 Goat Cheese Ravioli 326 Sautéed Turkey Medallions with Tomato-Basil Jus 289 White Bean Ravioli 327 Duck Stir-Fry with Shrimp 290 Shrimp and Herb Ravioli with Fennel Sauce 328 Grilled Chicken and Spicy Pecans 291 Lobster Cappelletti with Ginger Sauce 329 Grilled Quail Wrapped in Prosciutto with Figs and with Shiitake, Oven-Dried Tomatoes, Wild Mushrooms 292 Zucchini, and Pesto 331 Grilled Chicken Burritos 292

CONTENTS vii Linguine with , Basil, and Red and Yellow Grilled Vegetables 369 Tomatoes 332 Pan-Steamed Zucchini and Yellow Squash Noodles Linguine with Clams, Fennel, Leeks, and Saffron 332 369 Fedelini with Broccoli Rabe, Pancetta, Parmesan, Ratatouille 370 and Toasted Crumbs 333 Artichokes and Mushrooms in White Wine Sauce 372 Capellini with Grilled Vegetable Ragoût 334 Braised Belgian Endive 372 Grilled Asparagus with Morels, Bowtie Pasta, and Fennel Braised in Chardonnay 373 Spring Peas 335 Saffron Caulifl ower and 373 Fettuccine with Corn, Squash, Chile Peppers, Crème Caramelized Pearl Onions 374 Fraîche, and Cilantro 336 Cipollini Onions in Brown Sauce 374 Capellini with Tomatoes, Olives, and Capers 338 Caramelized Root Vegetables 375 Rigatoni in Wild Mushroom Broth with Spring Moroccan-Style Roasted Vegetables 375 Vegetables 338 Pecan 377 Paglio e Fieno with Peas, Smoked Salmon, and Corn Pudding 377 Capers 339 Basic Rice 378 Basic Pizza Dough with Variations 340 Barley Pilaf 378 Pizza with Roasted Tomatoes and Mozzarella 342 Barley and Wheat Berry Pilaf 379 Pizza with Wild Mushrooms and Goat Cheese 345 Quinoa Pilaf with Red and Yellow Peppers Smoked Tomato and Provolone Pizza with Black Risotto 380 Olives 346 Wild and Brown Rice Pilaf with Cranberries 380 Apple-Cheddar Pizza 346 Lemon-Dill Rice 381 Barbecued Chicken Pizza with Tomato Salsa 347 Vegetarian Dirty Rice 382 Lobster and Jalapeño Pizza 347 Couscous 382 Shrimp and Clam Pizza with Pesto 348 Polenta 383 Smoked Mozzarella, Prosciutto, and Roasted Pepper Buckwheat Polenta 383 Pizza 348 Goat Cheese Polenta 384 Charred Raw Beef or Buffalo Sandwich with Roasted Pumpkin Risotto 384 Shallots 349 Farro 385 Vegetable Fajitas 350 Curried Teff 385 Crabmeat and Shrimp Sandwich 351 Kasha with Spicy Maple Pecans 386 French Dip Sandwich 351 Stir-Fried Barley 386 Grilled Yellowfi n Tuna Salad Sandwich 352 Hazelnut Wild Rice 387 Grilled Garden Sandwich with Warm Slaw and Crispy Basic Beans 388 Potato Slices 353 Black Bean Cakes 389 Moroccan Chicken Sandwiches 355 Black Bean and Cornmeal Loaf 390 356 Vegetarian Refried Beans 391 Turkey Burgers 358 Chickpea Stew 392 Chicken and Mushroom Burgers 358 Southwest White Bean Stew 392 Vegetable Burgers 359 Three-Bean Stew 393 Smoky Braised Black-Eyed Peas 394 Steamed Spinach with Garlic and Pernod 394 Purée of Yellow Split Peas 397 Side Dishes 361 7 Basic Pasta Dough with Variations 398 Haricots Verts with Walnuts 362 Buckwheat Noodles 399 Asparagus with Toasted Anchovies, Garlic, and Jalapeño Pasta 399 Lemon 363 Saffron Pasta 400 Broccoli Rabe with Garlic and Red Pepper Flakes 364 Chile Pepper Pasta 400 Southern-Style Kale 364 Spätzle 401 Brussels Sprouts with Mustard Glaze 367 Gnocchi 401 Wild Rice Succotash 367 Saffron Potatoes 402 Roasted Smoked Corn 368 Rösti Potatoes with Celeriac 402 Roasted Corn and Black Beans 368 Potato Pancakes with Roasted Tomato Sauce 403

viii TECHNIQUES of HEALTHY COOKING Fondant Potatoes 403 Champagne and Lemon Sorbet 446 Curried Yukon Gold Potatoes 405 Apricot Sauce 446 Sweet Potato Cakes 405 Caramel Sauce 447 Oven-Roasted Potatoes 406 Cider and Raisin Sauce 447 Potato Gratin 406 Fresh Berry Coulis 448 Celeriac and Potato Purée 407 Chocolate Spa Cream 448 Potato Purée with Roasted Eggplant and Garlic 407 Honey Crisps 449 Almond-Anise Biscotti 451 Almond Tuiles 451 Breakfast and Beverages 409 Lace Triangles 452 8 Chocolate Hippenmasse 453 Granola 410 Fudge Brownies 453 Basic Crêpe Batter 411 Chocolate Fudge Cookies 454 Breakfast Sausage Patties 412 Oatmeal-Pear Cookies 454 Four-Grain Waffl es 415 Strudel Dough 455 Pumpkin or Banana Pancakes 415 Apple Strudel 456 Sausage-Stuffed French Toast with Winter Fruit Sweet Ricotta Pastry 457 Compote 416 Sponge Cake 458 Maple and Apple Butter Syrup 416 Chocolate Cake 459 Steel-Cut Oats with Cinnamon and 417 Chocolate Angel Food Cake 460 Tortillas de Papas 419 Chocolate Crêpes 460 Piperade Wrap 420 461 Spinach Souffl é 423 Chocolate Custard 461 Raspberry-Lime Rickey 424 Chocolate- Mousse 463 Mediterranean Cooler 424 Polenta Souffl é 464 Bitters and Sparkling Mineral Water 424 Apple Cobbler 465 Juicy Fling 426 Grilled or Broiled Bananas 466 Lemonade 426 Grilled Bananas with Strawberry Glacé in a Honey Seabreeze 426 Crisp 466 Cocktail 427 Baked Figs 468 Gazpacho Cocktail 427 White Chocolate Cheesecake 468 Passion Fruit Cocktail 428 Honey-Vanilla Cheesecake 469 The American Cocktail 428 Summer with Warm Caramel Sauce 470 Tropical Fruit Smoothie 429 Berry Napoleon 470 Frozen Cappuccino 429 Glazed Pineapple Madagascar 471 Chai 430 Tarte Tatin, St. Andrew’s Style 471 Mandarin Frappé 430 Individual Peach and Blueberry Galettes 472 Hot Mulled Cider 433 Carrot Cake with Cream Cheese Icing 475 Hot Cocoa 433 Lemon Tart 476 Warm Strawberries with Frangelico Glacé and Shortcake 477 Warm Fruit Compote 478 Baked Goods and Desserts 435 9 Poached Pears 478 Oat Bran and Dried Fruit Muffi ns 436 Winter Fruit Compote 479 Country Corn 436 Black Pepper Biscuits 439 Spiced Graham Muffi ns 439 Chef ’s Pantry 481 Grilled Naan with Eggplant Purée 440 10 Dairy Base for Frozen Glacé and Bavarians 442 Moutabel (Roasted Eggplant Spread) 482 Apple Pie Glacé 443 (Greek Garlicky Potato Spread) 482 Pear Sorbet 443 White Bean Purée 483 Chocolate-Ricotta Bavarian 445 Tapenade 484

CONTENTS ix Guacamole 484 Blue Cheese Dressing 507 Tomato Salsa 485 Ranch Dressing 508 Tomatillo Salsa 485 Caesar Dressing 508 Green Papaya Salsa 486 Anchovy-Caper Dressing 508 Parsley and Toasted Almond Salsa 486 Horseradish and Apple Cream Dressing 509 Mango Salsa 486 Saffron Aïoli 509 Orange and Herb Conserve 487 Honey-Mustard Glaze 510 Pearl Onion and Raisin Confi t 487 Ginger-Scallion Butter 510 Beet Chutney 487 Truffl e Butter 510 Preserved Mango Chutney 488 Berbere Spice Blend 511 Cucumber Raita 488 Tandoori Marinade 511 Red Onion Confi t 488 Basil Oil 512 Chicken 489 Oil 512 Vegetable Stock 490 Crispy Potato Slices 512 Fish Fumet 491 Oven-Roasted Tomatoes 513 Court Bouillon 491 French Bread Croutons 513 Fond de Veau Lié 492 Garlic Croutons 513 Vegetarian Demi-Glace 493 Wild Mushroom Jus 493 Ancho Chile Sauce 494 Appendix: Recipe Analysis 514 Cider Sauce 494 Table of Nutrition Information 514 Creamy Mustard Gravy 495 Nutrient Content Claims 530 Ginger Sauce 495 Health Claims 536 Shrimp Sauce 495 Reference Amounts Customarily Consumed Per Wild Mushroom and Rosemary Sauce 496 Eating Occasion 541 Roasted Onion and Vinegar Sauce 496 Weight Measure Conversions 545 Velouté-Style Sauce/White Sauce 497 Volume Measure Conversions 545 Sparking Wine–Butter Sauce 497 Temperature Conversions 545 Red Pepper Coulis 498 Information, Hints, and Tips for Calculations 546 Tomato Coulis 498 Common Equivalencies for U.S. Volume Measures Yellow Tomato Coulis 499 546 White Bean–Rosemary Sauce 499 Heirloom Bean Sauce 499 Recommended Resources Black Bean Sauce 500 Lentil Ragoût 501 and Readings 547 Barbecue Sauce 501 Sanitation and Safety 547 Pesto 502 Chemistry of Cooking 547 Gremolata 502 Nutrition and Nutirional Cookery 547 Duxelles 502 General and Classical Cookery 548 Vinaigrette-Style Dressing 503 Balsamic Vinaigrette 503 Glossary 549 Port Wine Vinaigrette 504 Lime-Cilantro Vinaigrette 504 Tomato Vinaigrette 504 Recipe Index 566 Ratatouille Vinaigrette 505 Roasted Vegetable Vinaigrette 505 Five-Mustard Vinaigrette 506 Subject Index 576 Asian Vinaigrette 506 Creamy-Style Dressing 507

x TECHNIQUES of HEALTHY COOKING 5 Soups, Salads, and Appetizers

FIRST COURSE DISHES, even when they are served as the main event, are a good place to start when you want to introduce healthier options on your menu. Soups can be brothy and light, perfect as the fi rst course for a multi- course meal. Some studies have shown that eating soup or a salad before the main course gives individuals the “will power” to resist fat- and calorie-laden entrees (and desserts) by fi lling them up. Carefully chosen and measured amounts of ingredients that are typically high in fat, sodium, or calories can give these smaller dishes a signifi cant boost in fl avor. Olives and capers add a punch of salty savor and let you cut back on the salt you might otherwise feel compelled to add. A bit of cheese or even bacon piques the appetite without tempting your guests to overindulge. Appetizers, whether you serve them as a plated fi rst course or “miniaturize” them to serve on a buffet or passed on a tray, give the chef great freedom to experiment with less familiar and open up a whole new avenue for broadening your repertoire. Cold Asparagus Soup (page 181), Beet-Fennel-Ginger Soup, Curried Apple-Squash Soup (page 191) served in 2 fl oz / 60 mL portions as part of a chilled soup sampler.

178 TECHNIQUES of HEALTHY COOKING Beet-Fennel-Ginger Soup

batch yield: 2 qt / 2 L 1I lb / 795 g chopped beets 1 tsp / 5 mL kosher salt servings: 10 1 lb / 450 g chopped savoy cabbage G tsp / 1.25 mL ground black pepper portioning information: 1 lb / 450 g chopped fennel 10 tbsp / 150 mL drained nonfat yogurt I cup / 180 mL 2 tsp / 10 mL chopped garlic 2 tbsp / 30 mL fennel sprigs nutrition per serving: 1H oz / 45 g chopped ginger 51 calories, 0 g fat, 10 g total carbohydrate, 3 g protein, 369 mg sodium, 0 mg cholesterol 2 qt / 2 L Vegetable Stock (page 490)

1. Combine the beets, cabbage, fennel, garlic, ginger, and stock in a large soup pot. Bring to a boil, cover, and simmer until the vegetables are tender.

2. Strain the soup through a large-holed sieve. Purée the vegetables and a small amount of stock in a blender until smooth. Use the remaining stock to adjust the consistency of the soup. Season the soup with salt and pepper. Chill the soup. The soup is ready to serve once it is completely cooled.

3. To serve, portion the cold soup into a chilled bowl or cup with a 6-oz / 180-mL ladle. each portion with 1 tbsp / 15 mL yogurt and a few fennel sprigs.

Sweet Potato Soup

batch yield: 2 qt / 2 L 3 oz / 85 g diced onions 1 tbsp / 15 mL maple syrup servings: 10 2H oz / 70 g diced celery 1 tsp / 5 mL kosher salt portioning information: 1H oz / 45 g diced leeks H cup / 120 mL evaporated skim milk I cup / 180 mL 1 tsp / 5 mL minced garlic GARNISH nutrition per serving: 2 qt / 2 L Chicken Stock (page 489) 160 calories, 4 g fat, 26 g total 10 tsp / 50 mL whipped heavy cream carbohydrate, 6 g protein, 350 mg 1H lb / 680 g sweet potatoes, peeled and diced 10 tsp / 50 mL slivered almonds, toasted sodium, 8 mg cholesterol 1 cinnamon stick 5 tsp / 25 mL dried currants G tsp / 1.25 mL ground nutmeg

1. In a soup pot, sweat the onions, celery, leeks, and garlic in a small amount of the stock until translucent. Add the remaining stock, potatoes, cinnamon, and nutmeg. Simmer until the potatoes are tender. Discard the cinnamon stick and purée the soup, using a food processor, blender, or immersion blender, until smooth and strain through a fi ne-mesh sieve.

2. Chill for 8 to 12 hours, allowing the fl avor to develop. Add the syrup, salt, and milk to the cold soup (by batch or by portion).

3. To serve, portion the cold soup into a chilled bowl or cup with a 6-oz / 180-mL ladle. Garnish with 1 tsp / 5 mL whipped cream, 1 tsp / 5 mL almonds, and H tsp / 2.5 mL currants.

CHAPTER 5 Soups, Salads, and Appetizers 179 Butternut Squash Soup

batch yield: 2 qt / 2 L 2H tsp / 12 mL minced ginger 3 tbsp / 45 mL heavy cream servings: 10 2 tbsp / 30 mL white wine N cup / 80 mL sparkling mineral water portioning information: 1I oz / 50 g diced onion 1 tsp / 5 mL kosher salt I cup / 180 mL 1I oz / 50 g diced celery G tsp / 1.25 mL ground white pepper nutrition per serving: 1 tsp / 5 ml minced garlic 80 calories, 2.5 g fat, 12 g total GARNISH carbohydrate, 3 g protein, 330 mg 1G pt / 600 mL Chicken Stock (page 489) 2 tbsp / 30 mL chopped chives sodium, 10 mg cholesterol 2G lb / 1 kg butternut squash, peeled, cubed N cup / 80 mL nonfat plain yogurt

1. Steep the ginger in the wine for 30 minutes. Strain and discard the ginger.

2. In a soup pot, sweat the onions, celery, and garlic in a small amount of stock until translucent. Add the remaining stock and the squash. Simmer until the squash is tender. Purée the soup using a food processor, blender, or immersion blender. Chill the soup. The soup is ready to fi nish and serve once it is completely cooled.

3. Stir the ginger infusion, yogurt, cream, mineral water, salt, and pepper into the cold soup.

4. To serve, portion the cold soup into a chilled bowl or cup with a 6-oz / 180-mL ladle. Garnish each portion of soup with chives. Serving Suggestion

A small dollop of whipped cream and toasted pumpkin seeds may also be used to garnish the soup.

180 TECHNIQUES of HEALTHY COOKING