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02_052327 ftoc.indd
Contents Acknowledgments xi Techniques for Fruits 104 Techniques for Grains 106 Techniques for Legumes 108 Techniques for Nuts and Seeds 110 Techniques for Meats, Poultry, Fish, and Shellfish 110 The Role of Flavor 114 Summary 129 Preface xii Introduction xiv 1 A Healthy Diet 4 Developing Healthy Recipes 3 Nutrition 101 5 Calories Count 6 Essential Nutrients 8 Noncaloric Nutrients 13 Dietary Guidelines and Recommendations Dietary Restrictions 26 Nutrition Labeling 26 Summary 33 2 Healthy Ingredients and Menus 131 22 35 Issues in Ingredient Selection 36 In the Kitchen 43 Fresh Produce 46 Grains 60 Dried Legumes 65 Soyfoods 65 Nuts and Seeds 66 Fats and Oils 67 Chocolate 68 Dairy and Eggs 69 Fish and Shellfish 70 Meat and Poultry 73 Seasonings, Condiments, and Beverages Summary 82 5 Soups, Salads, and Appetizers 159 74 3 The Techniques of Healthy Cooking 85 General Cooking Guidelines 86 Techniques for Vegetables 100 Reading a Recipe for Nutrition 132 Using Existing Recipes 132 Modifying Recipes 134 Creating Original Recipes 135 Cooking with Less Fat 137 Cooking with Less Salt 139 Cooking with Less Sugar 140 Cooking with Less Alcohol 140 Menu Development 141 Objectives in Creating a Healthy Menu 149 Menu Development for Special Needs 150 Vegetarian Menus 151 Communicating 152 Summary 157 Basic Consommé 160 Chicken Consommé with Herbed Goat Cheese Ravioli 161 Double Chicken Consommé with Spring Rolls 162 Game Hen Consommé with Roasted Garlic Custards 163 Wonton Soup 165 Carrot Consommé with Lemongrass, Ginger, Spicy Asian Grilled Shrimp, and Bean Threads 166 Mushroom Consommé with Shiitake, Bok Choy, and Carrot Curls 168 Michigan White Bean Soup 169 CONTENTS v Summer-Style Lentil Soup 170 Potato and Smoked Scallop Soup 170 Pan-Smoked Tomato Bisque 171 Seafood Minestrone 172 Louisiana Chicken and Shrimp Gumbo 173 Potato and Vegetable Soup 174 Tortilla Soup 175 Traditional Black Bean Soup 176 Sweet Onion–Radish Soup 177 Beet-Fennel-Ginger Soup 179 Sweet Potato Soup 179 Butternut Squash Soup 180 Cold Asparagus Soup 181 Corn Velvet Soup with Crabmeat 182 Chowder of Corn and Maine Lobster 184 Crab and Wild Mushroom Chowder 185 Chilled Gazpacho 187 Smoked Corn Chowder 188 Chilled Melon Soup with California Champagne 189 Chilled Red Plum Soup 189 Chilled Seafood Soup 190 Curried Apple-Squash Soup 191 Grilled Garlic Shrimp and Radish Salad 192 Tuna Carpaccio with Shiitake and Red Onion Salad 195 Carpaccio of Beef with Fresh Artichokes and Tomato Salad 196 Smoked Duck with Red Lentil Salad and Golden Beets 199 Wild Rice Salad 200 Curried Rice Salad 200 Red Lentil Salad 201 Black Bean Salad 201 Barley Salad 202 Soba Noodle Salad 203 Roasted Red Pepper Salad 204 Jícama Salad 204 Mexican Corn Salad 205 Warm Cabbage Salad 205 Marinated Asian Vegetable Salad 206 Marinated Chanterelles 206 Fruit Salad with Orange Blossom Syrup 207 Chinese Long Bean Salad with Tangerines and Sherry-Mustard Vinaigrette 208 Stone Fruits with Mint Syrup 210 Winter Greens with Warm Vegetable Vinaigrette 210 Spinach Salad with Marinated Shiitake Mushrooms and Red Onion 211 Hearty Greens and Wild-Ripened Cheddar with Hazelnut Verjus–Mustard Dressing 212 Warm Salad of Wild Mushrooms and Fennel 213 Mixed Green Salad with Pears, Walnuts, and Blue Cheese 213 vi TECHNIQUES of HEALTHY COOKING Romaine and Grapefruit Salad with Walnuts and Stilton 214 Mediterranean Salad 217 Warm Salad of Hearty Greens, Blood Oranges, and Pomegranate Vinaigrette 218 Grilled Chicken and Pecan Salad 219 Grilled Tuna Niçoise 219 Grilled Tuna with Spring Herb Salad and Marinated Tomatoes 220 Portobello with Tuscan Bean Salad and Celery Juice 223 Seared Scallops with Beet Vinaigrette 224 Scallop Seviche in Cucumber Cups 226 Salmon Cakes with Cucumber Relish 227 Asparagus with Lump Crabmeat and Sherry Vinaigrette 228 Asparagus with Morels 230 Prosciutto with Grilled Vegetables 230 Wild Mushroom and Goat Cheese Strudel 231 Mussels in Saffron and White Wine Sauce 232 Clams Steamed in Beer 234 Medallions of Lobster with Asian Vegetables 235 Vietnamese Summer Rolls 237 Mousseline-Style Forcemeat 238 Mediterranean-Style Seafood Terrine 239 Duck Terrine 240 Grilled Bell Pepper and Eggplant Terrine 241 Cucumber Granité 241 6 Main Dishes for Lunches and Dinners 243 Seared Cod in a Rich Broth with Fall Vegetables, Chive Pasta, and Ginger-Scallion Butter 244 Sautéed Squid and Steamed Mussels with Cannellini Beans, Spinach, and Pancetta 245 Seared Atlantic Salmon with Corn, Potato, and Arugula Salad 246 Lobster Wrapped in Rice Paper with Asian Salad 247 Stir-Fried Scallops 248 Seared Cod with Shellfish, Tomato-Fennel Broth, Saffron Pasta, and Chorizo 249 Salmon with Spinach and Sparkling Wine–Butter Sauce 250 Stir-Fried Shrimp with Lo Mein and Ginger-Sesame Vinaigrette 251 Broiled Red Snapper with Lime-Cilantro Vinaigrette 252 Grilled Swordfish with Roasted Red Pepper Salad 254 Grilled Salmon with Savoy Cabbage and Heirloom Bean Sauce 254 Grilled Halibut with Roasted Red Peppers and Warm Potato Salad 255 Grilled Herbed Salmon with Southwest White Bean Stew 257 Grilled Swordfish with Black Pepper Pasta 258 Spicy Asian Grilled Shrimp 259 Grilled Yellowfin Tuna with Citrus Salad 259 Grilled Soft Shell Crabs 260 Grilled Swordfish with Lentil Ragoût and Horseradish and Apple Cream Dressing 260 Broiled Swordfish with Tomatoes, Anchovies, and Garlic 262 Pan-Roasted Salmon with Moroccan Spices and Lentil Ragoût 262 Scallop Gratin with Wild Mushrooms 263 Sautéed Sole with Preserved Mango Chutney and Broiled Bananas 265 Bass and Scallops en Papillote 265 Sea Bass in Tomato, Fennel, and Saffron Sauce 266 Sunshine Bass with a Ginger Nage 267 Cioppino 268 Bouillabaisse 269 Tenderloin of Beef with Mild Ancho Chile Sauce and Jalapeño Jack Cheese Polenta 270 Tenderloin of Beef with Wild Mushrooms 271 Sautéed Medallions of Pork with Warm Cabbage Salad 272 Sautéed Veal with Wild Mushrooms and Leeks 272 Loin of Lamb with Blood Orange Sauce 273 Lamb Shish Kebob 273 Grilled Flank Steak with Roasted Shallot Sauce 274 Grilled Veal with Blackberries and Vanilla 276 Indian Grilled Buffalo 277 Broiled Lamb Chops with Caramelized Root Vegetables and White Bean–Rosemary Sauce 279 Tenderloin of Beef with Blue Cheese and Herb Crust 280 Roasted Loin of Pork with a Honey-Mustard Pan Sauce 281 Cassoulet with Smoked Tomatoes 282 Chili Stew 283 Buffalo Chili 284 Lamb Shanks Braised with Lentils 285 Curried Goat 286 Chicken Stir-Fry with Soba Noodles 287 Duck Breast with Roasted Shallots and a Roasted Onion and Vinegar Sauce 288 Sautéed Turkey Medallions with Tomato-Basil Jus 289 Duck Stir-Fry with Shrimp 290 Grilled Chicken and Spicy Pecans 291 Grilled Quail Wrapped in Prosciutto with Figs and Wild Mushrooms 292 Grilled Chicken Burritos 292 Grilled Kibbe Kebobs 293 Jerk Chicken 294 Chicken Breast with Peaches in Zinfandel Wine Sauce 294 Grilled Pheasant with Asparagus and Black Truffle Butter 296 Pan-Smoked Chicken Breast with Artichoke and Mustard Sauce 296 Herb-Breaded Chicken with Creamy Mustard Sauce 297 Whole Wheat Quesadillas with Roasted Chicken, Ancho Chile Caciotta, and Mango Salsa 299 Duck Breast Crépinette 300 Smoked Turkey Breast with Cranberry-Orange Vinaigrette 301 Poached Chicken Breast in Spicy Broth 302 Poached Cornish Game Hen with Star Anise 303 Chicken and Shrimp Pot Pie with Herb-Cracker Crust 304 Paella Valenciana 305 Rabbit and Oyster Etouffée 306 Asian Buckwheat Noodle Salad with Hot Sesame Chicken 307 Mu Shu Vegetables 309 Mu Shu Pancakes 309 Stir-Fried Garden Vegetables with Marinated Tofu 310 Wild Mushroom and Couscous Parfait 311 Risotto Cakes with Green Beans, Wax Beans, and Chanterelles 312 Couscous and Red Lentils with Moroccan-Style Roasted Vegetables in Saffron Broth 313 Barley Risotto Crumble 314 Southwestern Vegetable Lasagna 315 Yucatán Pumpkin Seed–Sauced “Enchiladas” with Roasted Tomato and Hard-Boiled Egg (Papadzules) 316 Roasted Eggplant Tian 318 Stuffed Cabbage Roll 318 Wild Mushroom and Nut Pie 319 Barley Risotto with Garden Vegetables 320 Farro with Vegetable Ragoût and Parsley and Toasted Almond Salsa 321 Black Bean Chili 322 Vegetable Stew 323 Shrimp-Filled Pasta 324 Chorizo-Filled Pasta 325 Goat Cheese Ravioli 326 White Bean Ravioli 327 Shrimp and Herb Ravioli with Fennel Sauce 328 Lobster Cappelletti with Ginger Sauce 329 Gnocchi with Shiitake, Oven-Dried Tomatoes, Zucchini, and Pesto 331 CONTENTS vii Linguine with Olives, Basil, and Red and Yellow Tomatoes 332 Linguine with Clams, Fennel, Leeks, and Saffron 332 Fedelini with Broccoli Rabe, Pancetta, Parmesan, and Toasted Crumbs 333 Capellini with Grilled Vegetable Ragoût 334 Grilled Asparagus with Morels, Bowtie Pasta, and Spring Peas 335 Fettuccine with Corn, Squash, Chile Peppers, Crème Fraîche, and Cilantro 336 Capellini with Tomatoes, Olives, and Capers 338 Rigatoni in Wild Mushroom Broth with Spring Vegetables 338 Paglio e Fieno with Peas, Smoked Salmon, and Capers 339 Basic Pizza Dough with Variations 340 Pizza with Roasted Tomatoes and Mozzarella 342 Pizza with Wild Mushrooms and Goat Cheese 345 Smoked Tomato and Provolone Pizza with Black Olives 346 Apple-Cheddar Pizza 346 Barbecued Chicken Pizza with Tomato Salsa 347 Lobster and Jalapeño Pizza 347 Shrimp and Clam Pizza with Pesto 348 Smoked Mozzarella, Prosciutto, and Roasted Pepper Pizza 348 Charred Raw Beef or Buffalo Sandwich with Roasted Shallots 349 Vegetable Fajitas 350 Crabmeat and Shrimp Sandwich 351 French Dip Sandwich 351 Grilled Yellowfin Tuna Salad Sandwich 352 Grilled Garden Sandwich with Warm Slaw and Crispy Potato Slices 353 Moroccan Chicken Pita Sandwiches 355 Falafel 356 Turkey Burgers 358 Chicken and Mushroom Burgers 358 Vegetable Burgers 359 7 Side Dishes 361 Haricots Verts with Walnuts 362 Asparagus with Toasted Anchovies, Garlic, and Lemon 363 Broccoli Rabe with Garlic and Red Pepper Flakes 364 Southern-Style Kale 364 Brussels Sprouts with Mustard Glaze 367 Wild Rice Succotash 367 Roasted Smoked Corn 368 Roasted Corn and Black Beans 368 viii TECHNIQUES of HEALTHY COOKING Grilled Vegetables 369 Pan-Steamed Zucchini and Yellow Squash Noodles 369 Ratatouille 370 Artichokes and Mushrooms in White Wine Sauce 372 Braised Belgian Endive 372 Fennel Braised in Chardonnay 373 Saffron Cauliflower and Onions 373 Caramelized Pearl Onions 374 Cipollini Onions in Brown Sauce 374 Caramelized Root Vegetables 375 Moroccan-Style Roasted Vegetables 375 Pecan Carrots 377 Corn Pudding 377 Basic Rice Pilaf 378 Barley Pilaf 378 Barley and Wheat Berry Pilaf 379 Quinoa Pilaf with Red and Yellow Peppers Risotto 380 Wild and Brown Rice Pilaf with Cranberries 380 Lemon-Dill Rice 381 Vegetarian Dirty Rice 382 Couscous 382 Polenta 383 Buckwheat Polenta 383 Goat Cheese Polenta 384 Pumpkin Risotto 384 Farro 385 Curried Teff 385 Kasha with Spicy Maple Pecans 386 Stir-Fried Barley 386 Hazelnut Wild Rice 387 Basic Beans 388 Black Bean Cakes 389 Black Bean and Cornmeal Loaf 390 Vegetarian Refried Beans 391 Chickpea Stew 392 Southwest White Bean Stew 392 Three-Bean Stew 393 Smoky Braised Black-Eyed Peas 394 Steamed Spinach with Garlic and Pernod 394 Purée of Yellow Split Peas 397 Basic Pasta Dough with Variations 398 Buckwheat Noodles 399 Jalapeño Pasta 399 Saffron Pasta 400 Chile Pepper Pasta 400 Spätzle 401 Gnocchi 401 Saffron Potatoes 402 Rösti Potatoes with Celeriac 402 Potato Pancakes with Roasted Tomato Sauce 403 Fondant Potatoes 403 Curried Yukon Gold Potatoes 405 Sweet Potato Cakes 405 Oven-Roasted Potatoes 406 Potato Gratin 406 Celeriac and Potato Purée 407 Potato Purée with Roasted Eggplant and Garlic 8 Breakfast and Beverages 407 409 Granola 410 Basic Crêpe Batter 411 Breakfast Sausage Patties 412 Four-Grain Waffles 415 Pumpkin or Banana Pancakes 415 Sausage-Stuffed French Toast with Winter Fruit Compote 416 Maple and Apple Butter Syrup 416 Steel-Cut Oats with Cinnamon and Dried Fruit 417 Tortillas de Papas 419 Piperade Wrap 420 Spinach Soufflé 423 Raspberry-Lime Rickey 424 Mediterranean Cooler 424 Bitters and Sparkling Mineral Water 424 Juicy Fling 426 Lemonade 426 Seabreeze 426 Cantaloupe Cocktail 427 Gazpacho Cocktail 427 Passion Fruit Cocktail 428 The American Cocktail 428 Tropical Fruit Smoothie 429 Frozen Cappuccino 429 Chai 430 Mandarin Frappé 430 Hot Mulled Cider 433 Hot Cocoa 433 9 Baked Goods and Desserts Oat Bran and Dried Fruit Muffins 436 Country Corn Bread 436 Black Pepper Biscuits 439 Spiced Graham Muffins 439 Grilled Naan with Eggplant Purée 440 Dairy Base for Frozen Glacé and Bavarians Apple Pie Glacé 443 Pear Sorbet 443 Chocolate-Ricotta Bavarian 445 435 Champagne and Lemon Sorbet 446 Apricot Sauce 446 Caramel Sauce 447 Cider and Raisin Sauce 447 Fresh Berry Coulis 448 Chocolate Spa Cream 448 Honey Crisps 449 Almond-Anise Biscotti 451 Almond Tuiles 451 Lace Triangles 452 Chocolate Hippenmasse 453 Fudge Brownies 453 Chocolate Fudge Cookies 454 Oatmeal-Pear Cookies 454 Strudel Dough 455 Apple Strudel 456 Sweet Ricotta Pastry 457 Sponge Cake 458 Chocolate Cake 459 Chocolate Angel Food Cake 460 Chocolate Crêpes 460 Rice Pudding 461 Chocolate Custard 461 Chocolate-Yogurt Mousse 463 Polenta Soufflé 464 Apple Cobbler 465 Grilled or Broiled Bananas 466 Grilled Bananas with Strawberry Glacé in a Honey Crisp 466 Baked Figs 468 White Chocolate Cheesecake 468 Honey-Vanilla Cheesecake 469 Summer Melons with Warm Caramel Sauce 470 Berry Napoleon 470 Glazed Pineapple Madagascar 471 Tarte Tatin, St. Andrew’s Style 471 Individual Peach and Blueberry Galettes 472 Carrot Cake with Cream Cheese Icing 475 Lemon Tart 476 Warm Strawberries with Frangelico Glacé and Shortcake 477 Warm Fruit Compote 478 Poached Pears 478 Winter Fruit Compote 479 10 Chef ’s Pantry 442 481 Moutabel (Roasted Eggplant Spread) 482 Skordalia (Greek Garlicky Potato Spread) 482 White Bean Purée 483 Tapenade 484 CONTENTS ix Guacamole 484 Tomato Salsa 485 Tomatillo Salsa 485 Green Papaya Salsa 486 Parsley and Toasted Almond Salsa 486 Mango Salsa 486 Orange and Herb Conserve 487 Pearl Onion and Raisin Confit 487 Beet Chutney 487 Preserved Mango Chutney 488 Cucumber Raita 488 Red Onion Confit 488 Chicken Stock 489 Vegetable Stock 490 Fish Fumet 491 Court Bouillon 491 Fond de Veau Lié 492 Vegetarian Demi-Glace 493 Wild Mushroom Jus 493 Ancho Chile Sauce 494 Cider Sauce 494 Creamy Mustard Gravy 495 Ginger Sauce 495 Shrimp Sauce 495 Wild Mushroom and Rosemary Sauce 496 Roasted Onion and Vinegar Sauce 496 Velouté-Style Sauce/White Sauce 497 Sparking Wine–Butter Sauce 497 Red Pepper Coulis 498 Tomato Coulis 498 Yellow Tomato Coulis 499 White Bean–Rosemary Sauce 499 Heirloom Bean Sauce 499 Black Bean Sauce 500 Lentil Ragoût 501 Barbecue Sauce 501 Pesto 502 Gremolata 502 Duxelles 502 Vinaigrette-Style Dressing 503 Balsamic Vinaigrette 503 Port Wine Vinaigrette 504 Lime-Cilantro Vinaigrette 504 Tomato Vinaigrette 504 Ratatouille Vinaigrette 505 Roasted Vegetable Vinaigrette 505 Five-Mustard Vinaigrette 506 Asian Vinaigrette 506 Creamy-Style Dressing 507 x TECHNIQUES of HEALTHY COOKING Blue Cheese Dressing 507 Ranch Dressing 508 Caesar Dressing 508 Anchovy-Caper Dressing 508 Horseradish and Apple Cream Dressing Saffron Aïoli 509 Honey-Mustard Glaze 510 Ginger-Scallion Butter 510 Truffle Butter 510 Berbere Spice Blend 511 Tandoori Marinade 511 Basil Oil 512 Curry Oil 512 Crispy Potato Slices 512 Oven-Roasted Tomatoes 513 French Bread Croutons 513 Garlic Croutons 513 Appendix: Recipe Analysis 509 514 Table of Nutrition Information 514 Nutrient Content Claims 530 Health Claims 536 Reference Amounts Customarily Consumed Per Eating Occasion 541 Weight Measure Conversions 545 Volume Measure Conversions 545 Temperature Conversions 545 Information, Hints, and Tips for Calculations 546 Common Equivalencies for U.S. Volume Measures 546 Recommended Resources and Readings 547 Sanitation and Safety 547 Chemistry of Cooking 547 Nutrition and Nutirional Cookery 547 General and Classical Cookery 548 Glossary 549 Recipe Index Subject Index 566 576 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 first course for a multicourse 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 filling them up. Carefully chosen and measured amounts of ingredients that are typically high in fat, sodium, or calories can give these smaller dishes a significant boost in flavor. 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 first course or “miniaturize” them to serve on a buffet or passed on a tray, give the chef great freedom to experiment with less familiar cuisines 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. Garnish 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 nutrition per serving: GARNISH 2 qt / 2 L Chicken Stock (page 489) 10 tsp / 50 mL whipped heavy cream 1H lb / 680 g sweet potatoes, peeled and diced 10 tsp / 50 mL slivered almonds, toasted 1 cinnamon stick 5 tsp / 25 mL dried currants 160 calories, 4 g fat, 26 g total carbohydrate, 6 g protein, 350 mg sodium, 8 mg cholesterol 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 fine-mesh sieve. 2. Chill for 8 to 12 hours, allowing the flavor 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 GARNISH 1G pt / 600 mL Chicken Stock (page 489) 2 tbsp / 30 mL chopped chives 80 calories, 2.5 g fat, 12 g total carbohydrate, 3 g protein, 330 mg 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 finish 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
