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Book offers chefs tips on healthy cooking

Wed., April 9, 2008

The “Techniques of Healthy Cooking,” is a textbook for chefs.

The Culinary Institute of America’s book is designed to help chefs and restaurant owners create menus that can help people follow their healthy diet even when they’re dining out.

If you approach cooking at home like a chef, if you aren’t afraid to spend hours making your own stocks for soups, sauces and healthier salad dressings, and you don’t mind recipes that call for a lot of time chopping vegetables, this might make a nice addition to your library.

The recipes are written for chefs – who don’t rely on imprecise volumes that measuring cups yield – so you’ll need a kitchen scale for many of the ingredients.

Here are some of the tempting recipes inside: Grilled Garlic Shrimp and Radish Salad, Moroccan Chicken and Pita Sandwiches, Carrot Cake and Cream Cheese Icing, Chicken and Mushroom Burgers, Goat Cheese Polenta and Honey Vanilla Cheesecake.

Here’s a recipe from the book for Spicy Asian Grilled Shrimp:

Spicy Asian Grilled Shrimp

2 1/4 pounds shrimp (21 to 25 count), peeled, butterflied

1 teaspoon Tabasco sauce

1 1/2 teaspoons minced ginger

1 fluid ounce rice wine vinegar

1 teaspoon fish sauce (nouc mam)

1 teaspoon sesame oil

20 ounces Marinated Asian Vegetable Salad (recipe follows)

Combine shrimp with the remaining ingredients through sesame oil and marinate, refrigerated for at least 1 hour.

Grill the shrimp until thoroughly cooked, about 2 minutes on each side.

For each portion, serve 3 1/2 ounces shrimp on a bed of 2 ounces vegetable salad.

Yield: 10 servings

Nutrition per serving: 200 calories, 9 grams fat (41 percent fat calories), 18 grams protein, 8 grams carbohydrate, 151 milligrams cholesterol.

Marinated Asian Vegetable Salad

1 pound julienned carrot

1 pound julienned daikon

1 ounce pickled minced ginger

3/4 cup Asian Vinaigrette (recipe follows)

For garnish:

1/4 sheet nori seaweed, cut into slivers and toasted

1 tablespoon black sesame seeds

1 tablespoon white sesame seeds

Toss the carrots, daikon and ginger with the vinaigrette. Refrigerate for at least 1 and up to 24 hours before serving.

Drain the salad before serving. Garnish each serving with a sprinkling of nori and sesame seeds.

Yield: 2 pounds

Nutrition per 3-ounce serving: 113 calories, 8 grams fat (64 percent fat calories), 2 grams protein, 7 grams carbohydrate, no cholesterol, 97 milligrams sodium.

Asian Vinaigrette

3/4 fluid ounce reduced-sodium soy sauce

1/2 ounce minced garlic

1/2 ounce diced shallot

3 1/2 teaspoons whole-grain mustard

3 fluid ounces rice wine vinegar

6 fluid ounces sparkling mineral water

6 fluid ounces peanut oil

2 tablespoons chopped chives

Combine all ingredients except oil and chives in a medium bowl. Slowly whisk the oil into the mixture and stir in chives.

Note: This vinaigrette makes a flavorful dipping sauce for grilled or broiled fish.

Yield: 16 servings

Nutrition per 1-ounce serving: 102 calories, 10 grams fat (88 percent fat calories), no protein, 1 gram carbohydrate, no cholesterol, 78 milligrams sodium.


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