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 The Role of Flavor 114 Introduction xiv 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 Salt 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 Soups, 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, Condiments, and Beverages 74 Double Chicken Consommé with Spring Rolls 162 Summary 82 Game Hen Consommé with Roasted Garlic Custards 163 Wonton Soup 165 3 The Techniques of Healthy Carrot 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 Lentil Soup 170 Romaine and Grapefruit Salad with Walnuts and Potato and Smoked Scallop Soup 170 Stilton 214 Pan-Smoked Tomato Bisque 171 Mediterranean Salad 217 Seafood Minestrone 172 Warm Salad of Hearty Greens, Blood Oranges, and Louisiana Chicken and Shrimp Gumbo 173 Pomegranate Vinaigrette 218 Potato and Vegetable Soup 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 Onion–Radish Soup 177 Tomatoes 220 Beet-Fennel-Ginger Soup 179 Portobello with Tuscan Bean Salad and Celery Juice Sweet Potato Soup 179 223 Butternut Squash Soup 180 Seared Scallops with Beet Vinaigrette 224 Cold Asparagus Soup 181 Scallop Seviche in Cucumber Cups 226 Corn Velvet Soup with Crabmeat 182 Salmon Cakes with Cucumber Relish 227 Chowder of Corn and Maine Lobster 184 Asparagus with Lump Crabmeat and Sherry Crab and Wild Mushroom Chowder 185 Vinaigrette 228 Chilled Gazpacho 187 Asparagus with Morels 230 Smoked Corn Chowder 188 Prosciutto with Grilled Vegetables 230 Chilled Melon 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 Broth with Fall Vegetables, Roasted Red Pepper Salad 204 Chive Pasta, and Ginger-Scallion Butter 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 Potato Salad 255 Jerk Chicken 294 Grilled Herbed Salmon with Southwest White Bean Chicken Breast with Peaches in Zinfandel Wine Stew 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 Salsa 299 Pan-Roasted Salmon with Moroccan Spices and Duck Breast Crépinette 300 Lentil Ragoût 262 Smoked Turkey Breast with Cranberry-Orange Scallop Gratin 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 Bouillabaisse 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 Couscous 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 Lentils 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 Pumpkin 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 Cabbage Roll 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 Parsley 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 Vinegar 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 Gnocchi with Shiitake, Oven-Dried Tomatoes, Wild Mushrooms 292 Zucchini, and Pesto 331 Grilled Chicken Burritos 292 CONTENTS vii Linguine with Olives, 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 Onions 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 Carrots 377 Paglio e Fieno with Peas, Smoked Salmon, and Corn Pudding 377 Capers 339 Basic Rice Pilaf 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