2. Meanwhile, whisk the milk and cornstarch together in a medium bowl until thoroughly combined. Meanwhile, whisk the milk and cornstarch together in a medium bowl until thoroughly combined.
3. Whisk the cornstarch mixture into the broccoli mixture. Bring the soup to a boil and cook, stirring often, until it has thickened, about 2 minutes. Whisk the cornstarch mixture into the broccoli mixture. Bring the soup to a boil and cook, stirring often, until it has thickened, about 2 minutes.
4. Pour half the contents of the pot into a blender, and puree until smooth. Pour the pureed soup back into the pot. Adjust the consistency with a little more chicken broth, if necessary. Pour half the contents of the pot into a blender, and puree until smooth. Pour the pureed soup back into the pot. Adjust the consistency with a little more chicken broth, if necessary.
5. Remove the pot from the heat. Stir the cheese and yogurt into the soup. Season with salt and pepper to taste, and serve. Remove the pot from the heat. Stir the cheese and yogurt into the soup. Season with salt and pepper to taste, and serve.
"CREAM" OF MUSHROOM SOUP The highest form of "cream of" soup starts out with cooked, pureed vegetables and pure, fresh cream. The second-best incarnation of that same soup winds up being pastier, with cornstarch as a thickener and the fresh cream replaced with cheaper fats, like vegetable oils. There"s one more way to make cream soup, though-a way in which you get the freshest, purest, least diluted taste of the vegetables. There"s no cream in this recipe-and no cornstarch, either. You still get a great creamy texture by using a lot of mushrooms and chicken broth. The key is to not let the mushroom liquor (the juice expressed by the mushrooms as they cook) evaporate, and to use a good blender to create a luxurious puree. Serves 4 Serves 4
Nonstick cooking spray One 12-ounce package sliced b.u.t.ton mushrooms 1 small yellow onion, chopped fine 2 garlic cloves, chopped fine Salt and freshly ground black pepper 2 cups low-fat, low-sodium chicken broth 1 can evaporated skim milk 1. Heat a large saucepan over high heat. When the pot is hot, spray it with cooking spray. Add the mushrooms, onion, and garlic. Saute until the mushrooms have released most of their liquid and are starting to become tender, about 5 minutes. Heat a large saucepan over high heat. When the pot is hot, spray it with cooking spray. Add the mushrooms, onion, and garlic. Saute until the mushrooms have released most of their liquid and are starting to become tender, about 5 minutes.
2. Season the mushrooms with salt and pepper to taste. Add the chicken broth and evaporated skim milk. Cover, and bring the soup to a boil. Reduce heat and simmer until the mushrooms are completely tender, about 8 minutes. Season the mushrooms with salt and pepper to taste. Add the chicken broth and evaporated skim milk. Cover, and bring the soup to a boil. Reduce heat and simmer until the mushrooms are completely tender, about 8 minutes.
3. Working in two batches, puree the soup in a blender until smooth. Return the soup to the pot to reheat. Season with salt and pepper to taste, and serve. Working in two batches, puree the soup in a blender until smooth. Return the soup to the pot to reheat. Season with salt and pepper to taste, and serve.
CHICKEN NOODLE SOUP.
This takes a recipe that already has a reputation for promoting good health (think "Grandma"s penicillin" and "nature"s antibiotic") and makes it even healthier. It will cure what ails you, but you don"t have to be sick to enjoy it. Serves 4 Serves 4
1 ounce medium whole-wheat egg noodles 2 cups low-fat, low-sodium chicken broth small yellow onion, sliced thin 1 small carrot, sliced thin on the diagonal 1 celery stalk, sliced thin on the diagonal cup shredded skinless breast meat from a rotisserie or roast chicken Salt and freshly ground black pepper cup grated Parmigiano-Reggiano cheese cup chopped fresh flat-leaf parsley 1. Bring a large pot of salted water to a boil. Cook the noodles according to the package directions, 8 to 10 minutes. Drain, and set aside. Bring a large pot of salted water to a boil. Cook the noodles according to the package directions, 8 to 10 minutes. Drain, and set aside.
2. While the noodles are cooking, combine the chicken broth, onion, carrots, and celery in a large saucepan, and bring to a boil over high heat. Cover, reduce the heat to medium-low, and simmer until the vegetables are tender, about 12 minutes. While the noodles are cooking, combine the chicken broth, onion, carrots, and celery in a large saucepan, and bring to a boil over high heat. Cover, reduce the heat to medium-low, and simmer until the vegetables are tender, about 12 minutes.
3. Add the cooked noodles and the chicken to the soup. Season with salt and pepper to taste. Ladle the soup into bowls, sprinkle with the cheese and parsley, and serve. Add the cooked noodles and the chicken to the soup. Season with salt and pepper to taste. Ladle the soup into bowls, sprinkle with the cheese and parsley, and serve.
Beet and Blue Cheese Salad with Crushed Walnuts Wedge of Lettuce with Bacon and Blue Cheese Mixed Green Salad with Fennel-Tarragon Dressing Tomato and Mozzarella Salad Cobb Salad Chinese Chicken Salad Grilled Chicken Caesar Salad Lemony Shrimp Salad Nicoise Salad Skinny Chef"s Salad
BEET AND BLUE CHEESE SALAD WITH CRUSHED WALNUTS.
This is such a great salad-especially in the fall, when beets are in season. The sweet, earthy flavor of the beets provides a nice foil for the tangy blue cheese and peppery arugula. By lightly crushing the walnuts, you need less of this healthy but high-fat nut in your salad. Sometimes it"s the little things that make a big difference. Serves 4 Serves 4
2 medium red beets 6 ounces (about 10 cups) baby arugula 6 tablespoons Not So Basic Vinaigrette Not So Basic Vinaigrette or store-bought light oil and vinegar dressing, such as Ken"s Steak House Healthy Options Olive Oil & Vinegar or store-bought light oil and vinegar dressing, such as Ken"s Steak House Healthy Options Olive Oil & Vinegar cup chopped fresh flat-leaf parsley Salt and freshly ground black pepper cup crumbled reduced-fat blue cheese, such as Treasure Cove cup walnuts, toasted and crushed (see Healthy Tips) 1. p.r.i.c.k the skin of the beets with a fork. Place the beets on a microwave-safe plate and microwave on high until tender, about 12 minutes (or alternatively, wrap the beets in foil and roast them in the oven for 1 hour at 375F). When they are cool enough to handle, peel the beets and cut them into bite-size cubes. p.r.i.c.k the skin of the beets with a fork. Place the beets on a microwave-safe plate and microwave on high until tender, about 12 minutes (or alternatively, wrap the beets in foil and roast them in the oven for 1 hour at 375F). When they are cool enough to handle, peel the beets and cut them into bite-size cubes.
2. In a large bowl, combine the beets, arugula, vinaigrette, and parsley. Toss thoroughly to combine. Season with salt and pepper to taste. In a large bowl, combine the beets, arugula, vinaigrette, and parsley. Toss thoroughly to combine. Season with salt and pepper to taste.
3. Divide the salad among 4 salad plates. Top each salad with crumbled blue cheese and toasted walnuts, and serve. Divide the salad among 4 salad plates. Top each salad with crumbled blue cheese and toasted walnuts, and serve.
Healthy TipsWalnuts are an excellent source of omega-3 essential fatty acids. Toasted and lightly crushed, they make a delicious and healthful addition to salads, steamed vegetable side dishes, and creamy pasta dishes.To toast, spread walnut halves in a single layer on a baking sheet and toast them in a 350F oven until they are light brown and aromatic, 7 to 10 minutes, stirring once. Let the nuts cool. To crush them, place cooled toasted walnut halves in a large bowl. Set a small bowl inside the large bowl, and apply pressure until the walnuts are cracked into small pieces.
WEDGE OF LETTUCE WITH BACON AND BLUE CHEESE.
Who doesn"t love a big thick chunk of iceberg lettuce with bacon and blue cheese dressing alongside a juicy cowboy-cut ribeye? It"s one of my favorite steakhouse meals. Problem is, at 700-plus calories and more than 80 grams of fat-for the salad alone!-it"s a very bad bargain. Thankfully, the availability of reduced-fat blue cheese means you don"t have to choose between the steak and the salad. Serves 4 Serves 4
1 small head iceberg lettuce 1 small red onion, sliced very thin 1 large heirloom tomato, cut into large dice cup 3-Grams-of-Fat Blue Cheese Dressing 3-Grams-of-Fat Blue Cheese Dressing or Bolthouse Farms Chunky Blue Cheese Dressing or Bolthouse Farms Chunky Blue Cheese Dressing 6 tablespoons crumbled reduced-fat blue cheese, such as Treasure Cove 6 tablespoons real bacon bits, such as Hormel Real Bacon Bits Salt and freshly ground black pepper 1. Cut the iceberg lettuce into 4 wedges. Place 1 wedge on each of 4 salad plates, and top each wedge with some red onion and tomato. Drizzle each wedge with blue cheese dressing, and top it with crumbled blue cheese and bacon. Cut the iceberg lettuce into 4 wedges. Place 1 wedge on each of 4 salad plates, and top each wedge with some red onion and tomato. Drizzle each wedge with blue cheese dressing, and top it with crumbled blue cheese and bacon.
2. Season the salads with salt and pepper to taste, and serve. Season the salads with salt and pepper to taste, and serve.
MIXED GREEN SALAD WITH FENNEL-TARRAGON DRESSING.
A great green salad has always been a staple on my restaurant menus and on my table at home. The combination of Dijon mustard, good-quality vinegar, and olive oil gives tender green leaves their raison d"etre raison d"etre. There is no olive oil in this dressing and it still tastes great. I kept the Dijon mustard in the mix because it"s very low in fat-and because few ingredients can pack a punch like Dijon mustard. Yogurt, lemon juice, and aromatics like tarragon and fennel round out the dressing. You"ll never again eat a green dressed with artificial-tasting, gloppy, low-fat dressing. Serves 4 Serves 4
dressing: 1 small fennel bulb, cored and roughly chopped 8 garlic cloves cup water Salt and freshly ground black pepper cup fresh lemon juice 3 tablespoons Dijon mustard cup Greek yogurt cup fresh tarragon, whole leaves
salad: One 7-ounce package (8 cups) green-leaf lettuce mix, such as Ready Pac Parisian 8 large radishes, sliced thin 1 cup grape tomatoes 1 small red onion, sliced thin 1 small cuc.u.mber, cut in half lengthwise and sliced into half-moons Salt and freshly ground black pepper 1. To prepare the dressing: Combine the fennel, garlic, and water in a medium microwave-safe bowl, and season with salt and pepper to taste. Cover the bowl tightly with plastic wrap and microwave on high until the vegetables are completely tender, about 8 minutes. To prepare the dressing: Combine the fennel, garlic, and water in a medium microwave-safe bowl, and season with salt and pepper to taste. Cover the bowl tightly with plastic wrap and microwave on high until the vegetables are completely tender, about 8 minutes.
2. In a blender, combine the cooked fennel and garlic, any remaining juices, and the lemon juice. Puree the mixture until it is smooth. Let the puree cool slightly, still in the blender. Then add the mustard, yogurt, and tarragon, and puree until smooth. Season the dressing with salt and pepper to taste; chill in the refrigerator until ready to use. In a blender, combine the cooked fennel and garlic, any remaining juices, and the lemon juice. Puree the mixture until it is smooth. Let the puree cool slightly, still in the blender. Then add the mustard, yogurt, and tarragon, and puree until smooth. Season the dressing with salt and pepper to taste; chill in the refrigerator until ready to use.
3. To prepare the salad: In a large bowl, combine the greens, radishes, tomatoes, red onion, and cuc.u.mber. Toss the salad with the dressing. Season with salt and pepper to taste, and serve. To prepare the salad: In a large bowl, combine the greens, radishes, tomatoes, red onion, and cuc.u.mber. Toss the salad with the dressing. Season with salt and pepper to taste, and serve.
TOMATO AND MOZZARELLA SALAD.
The Italian name for this salad is insalata caprese insalata caprese, and it"s a shining example of the brilliance of Italian cuisine: a few fresh, simple ingredients at the peak of their season combined to produce exceptionally complex flavors. It hails from Capri, a small island off the coast of Naples in the region of Campagna, where my family comes from. Buy only the best mozzarella, tomatoes, basil, and olive oil you can find to make this salad. It may be naturally fresh and healthful, but I have kept fat and calories to a minimum by keeping the olive oil to a minimum-only 1 tablespoon for 4 servings. Serves 4 Serves 4
2 large red heirloom tomatoes, cut into large dice 1 small red onion, sliced thin 6 ounces fresh mozzarella, cut into large dice 3 tablespoons red wine vinegar 1 tablespoon extra-virgin olive oil cup chopped fresh basil Salt and freshly ground black pepper In a large bowl, toss the tomatoes, onion, mozzarella, vinegar, olive oil, and basil. Season the salad with salt and pepper to taste. Serve immediately, or chill in the refrigerator until serving time.
COBB SALAD.
Cobb Salad gets its name from Robert Cobb, owner of the Brown Derby restaurant in Los Angeles and first cousin of baseball great Ty Cobb. The story goes that he was browsing through the refrigerator late one night, looking for a snack, and could only find bits and pieces of leftovers-which he chopped up and turned into a salad. The rest is history. Here"s a version of Cobb Salad that was put together with a little more thought-and a lot fewer calories. Serves 4 Serves 4
9 ounces (about 10 cups) sweet lettuce mix 8 ounces grilled chicken breast, sliced 1 large red heirloom tomato, cut into medium dice 3 scallions (white and green parts), sliced thin on the diagonal ripe avocado, sliced thin Salt and freshly ground black pepper cup real bacon bits, such as Hormel Real Bacon Bits cup crumbled reduced-fat blue cheese, such as Treasure Cove 6 tablespoons Not So Basic Vinaigrette Not So Basic Vinaigrette or store-bought light oil and vinegar dressing, such as Ken"s Steak House Healthy Options Olive Oil & Vinegar or store-bought light oil and vinegar dressing, such as Ken"s Steak House Healthy Options Olive Oil & Vinegar 1. Divide the lettuce evenly among 4 large dinner plates. Arrange the sliced chicken on top of the lettuce. Scatter the tomatoes and scallions over the chicken, and arrange the avocado slices on top of the salads. Season with salt and pepper to taste. Divide the lettuce evenly among 4 large dinner plates. Arrange the sliced chicken on top of the lettuce. Scatter the tomatoes and scallions over the chicken, and arrange the avocado slices on top of the salads. Season with salt and pepper to taste.
2. Scatter the bacon bits and blue cheese over the salads. Drizzle with salad dressing, and serve. Scatter the bacon bits and blue cheese over the salads. Drizzle with salad dressing, and serve.
CHINESE CHICKEN SALAD.
I remember the first time I had "Chinese" chicken salad. It was at a trendy West Hollywood spot on Sunset Boulevard, and it could have been/should have been a lot better than it was. Fried noodles only do not a Chinese chicken salad make. In this recipe, textured vegetable protein, or TVP, replaces the noodles for crunch and bite. TVP is made from defatted soy flour, a by-product of making soybean oil. It"s high in protein and low in fat. TVP flakes are available in the health-food aisle of most major supermarkets. Serves 4 Serves 4
1 cup Rockin" Asian Stir-Fry Sauce Asian Stir-Fry Sauce or store-bought low-fat, low-calorie Asian sauce or store-bought low-fat, low-calorie Asian sauce Juice from 1 lime 1 teaspoon chili garlic sauce Shredded skinless breast meat from 1 rotisserie or roast chicken 4 cups shredded red cabbage 4 ounces snow peas, strings removed cup chopped fresh cilantro 2 tablespoons black sesame seeds 6 tablespoons textured vegetable protein (TVP), such as Bob"s Red Mill (optional) 1. In a large bowl, whisk together the Asian sauce, lime juice, and chili garlic sauce. Add the shredded chicken, red cabbage, snow peas, cilantro, and sesame seeds. Toss the salad to combine. Chill in the refrigerator until serving time, up to 6 hours. In a large bowl, whisk together the Asian sauce, lime juice, and chili garlic sauce. Add the shredded chicken, red cabbage, snow peas, cilantro, and sesame seeds. Toss the salad to combine. Chill in the refrigerator until serving time, up to 6 hours.
2. If desired, sprinkle the salad with textured vegetable protein right before serving. If desired, sprinkle the salad with textured vegetable protein right before serving.
GRILLED CHICKEN CAESAR SALAD.
This dish has become a staple on the American menu. From McDonalds to gastro-pubs to fine-dining restaurants, everyone has their own version. I"d venture to say mine is among the tastiest and healthiest out there. Serves 4 Serves 4
5 slices whole-wheat baguette (cut 1 inch thick) 3 large garlic cloves: 1 whole, 2 minced Salt and freshly ground black pepper 4 chicken cutlets (2 ounces each), pounded thin Nonstick olive oil cooking spray 2 tablespoons fresh lemon juice 5 tablespoons Rocco"s Magnificent Mayonnaise Rocco"s Magnificent Mayonnaise or store-bought low-fat mayonnaise, such as h.e.l.lmann"s Low-Fat Mayonnaise Dressing or store-bought low-fat mayonnaise, such as h.e.l.lmann"s Low-Fat Mayonnaise Dressing 2 teaspoons Dijon mustard cup grated Parmigiano-Reggiano cheese One 9-ounce package (about 7 cups) cut romaine lettuce 1. Preheat the oven to 375F. Line a baking sheet with foil. Preheat the oven to 375F. Line a baking sheet with foil.
2. To make the croutons, rub the baguette slices with the whole garlic clove. Using a serrated knife, cut the bread into 1-inch cubes. Place the cubes on the prepared baking sheet, and season them with salt and pepper to taste. Toast the cubes in the oven until they are golden brown and crunchy, about 10 minutes. Let cool. To make the croutons, rub the baguette slices with the whole garlic clove. Using a serrated knife, cut the bread into 1-inch cubes. Place the cubes on the prepared baking sheet, and season them with salt and pepper to taste. Toast the cubes in the oven until they are golden brown and crunchy, about 10 minutes. Let cool.
3. While the croutons are cooling, preheat a grill or grill pan over high heat. Season the chicken with salt and pepper, and spray it lightly with olive oil spray. While the croutons are cooling, preheat a grill or grill pan over high heat. Season the chicken with salt and pepper, and spray it lightly with olive oil spray.
4. Grill the chicken until just cooked through, about 1 minutes per side. Place 1 cutlet on each of 4 large dinner plates. Grill the chicken until just cooked through, about 1 minutes per side. Place 1 cutlet on each of 4 large dinner plates.
5. In a large bowl, combine the minced garlic, lemon juice, mayonnaise, Dijon mustard, and half of the grated cheese. Add the lettuce and croutons to the bowl. Season the salad with salt and pepper to taste, and toss thoroughly. In a large bowl, combine the minced garlic, lemon juice, mayonnaise, Dijon mustard, and half of the grated cheese. Add the lettuce and croutons to the bowl. Season the salad with salt and pepper to taste, and toss thoroughly.
6. Pile equal portions of salad on top of the chicken, mounding it high. Sprinkle each salad with some of the remaining cheese, and serve. Pile equal portions of salad on top of the chicken, mounding it high. Sprinkle each salad with some of the remaining cheese, and serve.
LEMONY SHRIMP SALAD.
A healthy amount of celery gives this traditionally rich seafood salad a good bit of crunch. The lightened-up lemony mayonnaise dressing would be delicious with any cold, steamed, or poached seafood, including crab, scallops, and lobster. Serves 4 Serves 4
12 ounces large shrimp, peeled and deveined, cut in half crosswise cup Rocco"s Magnificent Mayonnaise Rocco"s Magnificent Mayonnaise or store-bought low-fat mayonnaise, such as h.e.l.lmann"s Low-Fat Mayonnaise Dressing or store-bought low-fat mayonnaise, such as h.e.l.lmann"s Low-Fat Mayonnaise Dressing Grated zest from 1 lemon 2 tablespoons fresh lemon juice 2 tablespoons chopped fresh tarragon 3 large celery stalks, sliced thin on the diagonal 1 small red onion, chopped fine Salt and freshly ground black pepper 1. Bring a large pot of salted water to a boil. Turn off the heat and stir the shrimp into the water. Poach the shrimp, off the heat, until they are just cooked through, about 2 minutes; drain. Spread the shrimp in a single layer on a large plate or dish. Chill in the refrigerator until very cold, about 1 hour. Bring a large pot of salted water to a boil. Turn off the heat and stir the shrimp into the water. Poach the shrimp, off the heat, until they are just cooked through, about 2 minutes; drain. Spread the shrimp in a single layer on a large plate or dish. Chill in the refrigerator until very cold, about 1 hour.
2. Whisk the mayonnaise, lemon zest, lemon juice, and tarragon together in a large bowl. Add the chilled shrimp, along with the celery and red onion. Toss gently to combine. Season with salt and pepper to taste. Serve immediately, or chill covered in the refrigerator for up to 24 hours. Whisk the mayonnaise, lemon zest, lemon juice, and tarragon together in a large bowl. Add the chilled shrimp, along with the celery and red onion. Toss gently to combine. Season with salt and pepper to taste. Serve immediately, or chill covered in the refrigerator for up to 24 hours.
NIcOISE SALAD.
Cla.s.sic salade Nicoise salade Nicoise from the South of France is a relatively light dish to start. With only 477 calories per serving in the original, I was challenged on this one. There was wiggle room, though: My version trims a bit here and there by calling for canned tuna packed in water, egg whites only (instead of whole eggs), a lighter vinaigrette than the traditional anchovy-based dressing, and more greens. from the South of France is a relatively light dish to start. With only 477 calories per serving in the original, I was challenged on this one. There was wiggle room, though: My version trims a bit here and there by calling for canned tuna packed in water, egg whites only (instead of whole eggs), a lighter vinaigrette than the traditional anchovy-based dressing, and more greens. Serves 4 Serves 4
6 ounces haricots verts or thin string beans 3 large hard-boiled eggs, peeled 1 ounce ( cup) pitted Nicoise or kalamata olives, roughly chopped 6 tablespoons Not So Basic Vinaigrette Not So Basic Vinaigrette or store-bought light oil and vinegar dressing, such as Ken"s Steak House Healthy Options Olive Oil & Vinegar or store-bought light oil and vinegar dressing, such as Ken"s Steak House Healthy Options Olive Oil & Vinegar cup chopped fresh flat-leaf parsley One 6.5-ounce package (about 8 cups) sweet lettuce mix 1 cup grape tomatoes Three 5-ounce cans chunk light tuna packed in water, drained 1. Bring a large pot of salted water to a boil. Add the haricots verts and cook until just tender, about 4 minutes. Using a slotted spoon or a skimmer, transfer the haricots verts to a bowl of ice water to stop the cooking process and preserve the color. When they are cold, drain the haricots verts and reserve them. Bring a large pot of salted water to a boil. Add the haricots verts and cook until just tender, about 4 minutes. Using a slotted spoon or a skimmer, transfer the haricots verts to a bowl of ice water to stop the cooking process and preserve the color. When they are cold, drain the haricots verts and reserve them.
2. Cut the hard-boiled eggs in half; remove and discard the yolks. Slice the egg whites and set them aside. Cut the hard-boiled eggs in half; remove and discard the yolks. Slice the egg whites and set them aside.
3. In a small bowl, mix the olives with the vinaigrette and parsley. In a small bowl, mix the olives with the vinaigrette and parsley.
4. To a.s.semble the salads, divide the lettuce among 4 large dinner plates. Scatter the grape tomatoes and tuna over the lettuce. Divide the sliced egg whites and haricots verts among the 4 salads. Drizzle with the vinaigrette, and serve. To a.s.semble the salads, divide the lettuce among 4 large dinner plates. Scatter the grape tomatoes and tuna over the lettuce. Divide the sliced egg whites and haricots verts among the 4 salads. Drizzle with the vinaigrette, and serve.
Healthy TipsIt"s long been established that the more flavorful a food is, the less you need to eat to feel satisfied. It has more recently been established that there are "super foods" that contain very high levels of nutrients. For a low-calorie "super food" snack, try water-packed canned sardines (the best ones come from Portugal) on sliced ripe tomatoes seasoned with Tabasco.
SKINNY CHEF"S SALAD Never trust a skinny chef-or one who serves you an 800-to 1,400-calorie chef"s salad! If you think you"re being good when you order this dish, think again. Given the exceedingly large quant.i.ty of deli meats, the Russian dressing, and the boiled eggs, you might as well eat a Big Mac. This version, however, really is a skinny salad. It calls for egg whites only, reduced-fat cheddar, and a reduced-fat full-flavor Russian dressing of my own creation. Serves 4 Serves 4