Chapter 13

Soups and Salads

In This Chapter

bullet Creating heart-healthy soups

bullet Making salads rich in health-promoting nutrients

bullet Designing low-fat and nonfat salad dressings

Recipes in This Chapter

bullet Curried Squash Soup with Cilantro

tomato Pumpkin Soup

bullet Butternut Squash Soup with Black Currants and Pine Nuts

bullet Mushroom Soup with Herb Croutons

tomato Sweet Corn and Chanterelle Soup with Red Pepper Flan

bullet Mesclun Salad with No-Oil Lemongrass Dressing

tomato Mixed Spring Greens with Lime-Cilantro-Yogurt Dressing

tomato Arugula Salad with Purple Figs and Red Onions

bullet 1789 Restaurant Asparagus and Gingered Grapefruit Salad with Miso Vinaigrette and Ginger Lime Glaze

tomato Curried Israeli Couscous Salad

bullet Grilled Chicken Salad with Eggplant, Cucumber, and Mint Yogurt Served in a Whole-Wheat Pita

bullet Crab Salad with Mango, Avocado, and Tropical Fruit Puree

bullet Crabmeat Salad with Green Mango Souscaille

A s great meal starters or as meals in themselves, soups and salads play a versatile role in our daily diets. They can also play an important role in heart-healthy eating, because they offer a variety of ways to help you reach the goal of consuming five or more servings of vegetables and fruits each day.

Soups and salads can help make meals a time apart from the day’s hustle and bustle, too. Serving a delicious low-fat soup or attractive salad as a starter, for instance, may elevate an everyday dinner to a more special time for you and your family. When you’re trying to lose weight or maintain a healthy weight, soups and salads can add substance and interest to meals so that you feel you’re giving yourself a treat rather than depriving yourself.

Soups and salads also offer a good opportunity to turn your creativity loose. Every cook — from beginner to accomplished gourmet — can make a good soup or tasty, eye-appealing salad. With a little courage, you can follow your imagination and create new recipes, using the wonderful array of vegetables and fruits that modern transportation makes available in today’s markets. The recipes in this chapter can be your guide and inspiration.

Soups

When our prehistoric ancestors discovered that the combination of a pot and fire (or hot rocks) made possible culinary delights far surpassing charring some meat or roots on the coals, they may have discovered the world’s first great comfort food — soup. Each of the world’s cultures has wonderful traditional soups. You can approach soup in so many great ways that we can’t possibly cover them all in a short chapter. But the soup recipes we do include in this chapter illustrate several different aspects of soup’s possibilities.

Have you had your soup today? No. Well, read on and pick one of these to start.

Getting your beta-carotene: The winter squash family

The recipes in this section are very different from each other. Yet each of the recipes features vegetables from the family of winter squash, which are rich in beta-carotene and other nutrients (see Figure 13-1 for an illustration of various winter squash varieties). These recipes illustrate how varied you can make soups, even when working with similar ingredients.

Figure 13-1: Varieties of winter squash.

Figure 13-1: Varieties of winter squash.

Curried Squash Soup with Cilantro

Created by Amy Myrdal, M.S., R.D. Senior Research Dietitian, Rippe Lifestyle Institute Shrewsbury, Massachusetts

The first recipe in the winter squash family provides an abundance of vitamin A, vitamin C, and fiber — three nutrients essential for a healthy heart. The soup freezes well and makes a great fall meal. You can freeze this soup in plastic containers for up to three months. To reheat, transfer to a covered stockpot and cook over low heat until completely thawed and thoroughly warmed.

Tools: 4-quart saucepan, blender or food processor

Preparation time: 15 minutes

Cooking time: 40 minutes

Yield: 8 servings

1 tablespoon olive oil

1 medium onion, finely chopped

3 cloves fresh garlic, minced

1 teaspoon curry powder

1 teaspoon ground cumin

2 medium carrots, peeled and chopped

4 cups acorn squash, peeled, seeded, and chopped

4 to 5 cups water plus 4 cubes chicken bouillon (or 4 cups canned chicken broth)

3 tablespoons fresh cilantro, chopped

1/4 teaspoon hot sauce (such as Tabasco sauce) (optional)

Sprigs of cilantro for garnish

1 Pour the olive oil in a large, heavy 4-quart saucepan. Add the onion, garlic, curry, and cumin, and sauté 2 minutes over medium heat. Add the carrots and squash, and sauté an additional 3 minutes.

2 Add the water and bouillon (or chicken broth) and bring to a boil. Reduce the heat and simmer until tender, about 25 to 30 minutes.

3 Transfer the mixture to a blender and puree until smooth, adding a little more water or broth if necessary to thin to desired consistency. Return to the saucepan and add the cilantro and hot sauce.

4 Spoon into large, flat soup bowls, and garnish with sprigs of cilantro.

Nutrition at a glance (per serving): total fat 2.5 g; saturated fat less than 0.5 g; protein 4 g; dietary fiber 4 g; carbohydrate 14 g; cholesterol 0 mg; sodium 525 mg; vitamin A (% of Daily Value) 55; vitamin C (% Daily Value) 23; % of calories from fat 27; % of calories from saturated fat 5; calories 89.

Improvise(Cook)

You can substitute other varieties of squash such as butternut or buttercup, or you can use canned pumpkin or squash as well. You may also substitute low-sodium bouillon cubes or low-sodium chicken broth.

Pumpkin Soup

Created by RoxSand Suarez Chef/Owner, RoxSand Phoenix, Arizona

Many people think “Fall” when they think of pumpkins, but this savory soup can be made any time of year using frozen or canned pumpkin if fresh pumpkins aren’t readily available

Tools: Large roasting pan, soup pot, food processor or blender

Preparation time: 25 minutes

Cooking time: 1 hour, 15 minutes

Yield: 8 servings

1 small (2 1/2 to 3 pound) pumpkin, peeled, seeded, and cut into 2-inch chunks

2 large onions, coarsely chopped

6 cloves fresh garlic

2 large potatoes, peeled and cut into 1-inch cubes

4 large sprigs rosemary

2 tablespoons olive oil

8 cups vegetable stock

1 bunch thyme

Salt and pepper, to taste

1 Preheat oven to 400 degrees.

2 Combine pumpkin, onions, garlic, potatoes, rosemary, and olive oil in a large bowl and toss evenly to coat.

3 Roast for 50 minutes or until vegetables are lightly brown and somewhat tender.

4 Transfer roasted vegetables to a soup pot

5 Cover with vegetable stock, stir, and bring to a boil. Lower temperature and simmer and cook until flavors blend, about 20 to 30 minutes.

6 Puree in batches (enough to half-fill your blender or processor bowl) in blender or food processor. Return mixture to soup pot to keep warm and season with salt and pepper to taste. Serve warm.

Nutrition at a glance (per serving): total fat 4 g; saturated fat 1 g; protein 3 g; dietary fiber 5 g; carbohydrate 25 g; cholesterol 0 mg; sodium 997 mg; vitamin A (% of Daily Value) 490; vitamin C (% of Daily Value) 22; % of calories from fat 26; % of calories from saturated fat 7; calories 136.

Butternut Squash Soup with Black Currants and Pine Nuts

Created by Kimberly Shaker Chef, Cowboy Ciao Scottsdale, Arizona

This recipe calls for black currants, which are a type of European bush fruit that is very popular in the British Isles. Cassis, a French liqueur, is made from black currants. Though one species of black currant is native to North America, they have never been cultivated and are not very popular as wild fruit.

Tools: Baking sheet, food processor or blender, 4-quart saucepan

Preparation time: 25 minutes

Cooking time: 55 minutes

Yield: 6 servings

2 butternut squash

2 sweet potatoes

1 yellow onion

2 quarts unsalted fresh chicken stock or canned chicken broth

1/4 cup brown sugar or honey

Fresh sage (optional)

Salt and white pepper, to taste

3 cups 1 percent milk

1/4 cup toasted pine nuts, for garnish

1/2 cup black currants or golden raisins, for garnish

1 Preheat oven to 375 degrees.

2 Cover a baking sheet with parchment paper.

3 Cut squash in half lengthwise. Remove the seeds and place the cut side down on the parchment-covered baking sheet.

4 Place baking sheet in oven and roast 45 minutes or until squash are tender. Test for tenderness by inserting a fork into the thickest part; if you can insert the fork easily, the squash is the right tenderness.

(continued)

5 While the squash is baking, peel the potatoes and onion. Cut the potatoes and onion into 2- to 3-inch pieces and place in a 4-quart stock pot with the chicken stock or broth, brown sugar or honey, sage (optional), salt, and pepper. Cook until tender and soft enough to puree, about 25 minutes. If the potatoes and onion are tender before the squash is ready, simple turn the heat off under the pot and let it remain on the burner until ready to add the squash.

6 When the squash is cool enough to handle, scoop out the flesh and add it to the pot of potatoes and onion. Mix together well and cook for another 5 minutes.

7 Remove potato-onion-squash mixture from the stove and puree in food processor in small batches until smooth. Place pureed mixture in a saucepan over low heat. Add milk to thin soup out, a little at a time. Taste for seasoning and add salt or pepper, if desired.

8 Place pine nuts in a medium sauté pan over medium heat until the pine nuts are lightly browned, gently and continuously shaking the pan while the pine nuts are toasting, about 3 to 4 minutes. When the pine nuts are toasted, they begin to emit a nutty scent.

9 Serve in warmed soup bowls. Garnish with black currants or golden raisins and toasted pine nuts.

Nutrition at a glance (per serving): total fat 5 g; saturated fat 1 g; protein 7 g; dietary fiber 4 g; carbohydrate 47 g; cholesterol 5 mg; sodium 81 mg (based on no added salt); vitamin A (% of Daily Value) 314; vitamin C (% of Daily Value) 46; % of calories from fat 18; % of calories from saturated fat 4; calories 244.

ToqueTip(Cook)

You can save time the day of serving by baking the butternut squash ahead of time. If the squash is already baked and cooled, making the soup only takes 30 minutes.

Improvise(Cook)

Black currants are available in some supermarkets and specialty food stores. If you can’t find black currants, the chef recommends substituting golden raisins.

Creating soups rich in variety and nutrients

The only limit to the variety of soups you may create in your kitchen is your imagination. The following two soups, which include such favorite fresh produce as mushrooms and sweet corn, only hint at the variety of styles and flavors possible. Each, too, is rich in nutrients, low in fat, and heart healthy.

Mushroom Soup with Herb Croutons

Created by Amy Myrdal, M.S., R.D. Senior Research Dietitian, Rippe Lifestyle Institute Shrewsbury, Massachusetts

This recipe tastes best when created using a variety of fresh mushrooms (see Figure 13-2 for an illustration of mushroom varieties). Many people mistakenly think of mushrooms as vegetables but they are really fungi that, unlike vegetables, can grow in the absence of light. When buying mushrooms look for firm mushrooms with closed caps whose gills aren’t visibly separated. Many supermarkets feature a wide variety of mushrooms these days from white button mushrooms to exotic chanterelles. Be adventurous and try some you’ve never tried before in this wonderful soup.

Tools: Medium (3- to 4-quart) saucepan, baking sheet

Preparation time: 20 minutes

Cooking time: 50 minutes

Yield: 6 servings

1 1/2 pounds domestic and exotic mushrooms

1 tablespoon olive oil

1 clove garlic, finely chopped

1 shallot, chopped

1 teaspoon butter

1/2 teaspoon dried thyme

4 cups reduced-sodium beef broth

Salt and freshly ground pepper, to taste

1 Clean the mushrooms by brushing them off with a brush or paper towel. Do not wash the mushrooms under water.

2 Trim off the tips of the mushroom stems, and then cut the mushrooms into 1/4-inch slices.

3 Add olive oil and butter to a medium stockpot over medium heat. Add the garlic and shallots, and sauté, stirring, until they begin to turn brown, about 3 minutes.

4 Add the mushrooms and dried thyme to the stockpot, stirring well. Reduce the heat to low, cover, and cook for 15 to 20 minutes, stirring occasionally. The mushrooms will begin to release their water. Cook until the mushrooms are soft. The cooking time varies depending on the type of mushrooms you buy. Domestic mushrooms tend to soften quicker than exotic mushrooms. If you need to extend the cooking time and the liquid has evaporated, add a few tablespoons of liquid (broth, water, or wine) to continue cooking.

5 When the mushrooms have softened considerably, add the beef broth. Season with salt and freshly ground pepper to taste. Simmer, uncovered, for an additional 10 to 15 minutes. While the soup is simmering, prepare the croutons.

(continued)

Herb Croutons

6 slices Italian bread

Olive oil in a spray canister

1/2 teaspoon dried thyme

1/2 teaspoon dried parsley

1 Preheat the oven to 400 degrees.

2 Slice the bread into 1/2-inch slices. Then cut the bread into 1-inch-x-1-inch squares. Place the bread on a baking sheet, mist with the olive oil, and sprinkle with thyme and parsley.

3 Bake the croutons for 10 minutes, or until they are dry and lightly browned.

4 When the croutons are ready, ladle the soup into soup bowls, top with croutons, and serve.

Nutrition at a glance (per serving): total fat 5 g; saturated fat 1 g; protein 7 g; dietary fiber 3 g; carbohydrate 22 g; cholesterol 2 mg; sodium 292 mg; % of calories from fat 29; % of calories from saturated fat 6; calories 153.

Tip

Finding a low-sodium broth: At least two brands offer very good low- sodium broth and bouillon. Health Valley makes a lower-sodium broth (about 380 mg per cup) packaged in a convenient resealable box. Herb Ox makes a very-low-sodium powdered bouillon (about 5 mg per packet). Both work well in this soup.

Sweet Corn and Chanterelle Soup with Red Pepper Flan

Created by Frank McClelland Executive Chef/Owner, L’Espalier Boston, Massachusetts

The Red Pepper Flan in this recipe calls for a bain marie, which is a French term meaning a water bath. To create a bain marie, simply fill a shallow pan with warm water and set the dish holding the food inside the pan. This delicate method of cooking is perfect for egg-based dishes such as flan that have the tendency to curdle or break.

Tools: Bain marie (water bath), 2-ounce ramekins, parchment paper

Preparation time: 25 minutes

Cooking time: 1 hour, 30 minutes

Yield: 6 servings

1 quart vegetable stock

10 ears of corn

2 leeks, halved lengthwise, washed and sliced into 1-inch lengths (white and light green parts only)

1 cup dry sherry

1 1/2 cups dry white wine

1 1/2 pounds Chanterelle mushrooms, trimmed and brushed clean

4 shallots, thinly sliced

3 cloves garlic, chopped

1/2 cup light cream

Pinch nutmeg, lemon juice, salt, and pepper to taste

2 tablespoons olive oil

1 cup roasted red bell peppers

1 egg yolk

1 whole egg

1 teaspoon arrowroot or cornstarch

Lemon juice, to taste

6 sprigs of basil, for garnish

1 Preheat oven to 450 degrees.

2 Place corn, with the husks on, on a roasting pan and roast for 20 minutes. Remove roasting pan from oven, let the corn cool, remove the husk, and cut away the kernels. Reserve the kernels and corn cobs separately.

(continued)

3 Heat the olive oil over medium-low heat in a 6-quart saucepan. Add the shallots, garlic, leeks, mushrooms, and corn cobs. Sauté, stirring, for 15 minutes.

4 Add dry sherry to the pot, turn up the heat to medium, and simmer for three minutes.

5 Add dry white wine, and continue cooking to reduce the amount of liquid by a third.

6 Add vegetable stock and let simmer for 20 minutes or until reduced by one third.

7 Remove corn cobs and add corn kernels. Bring back to a simmer and remove from the heat.

8 Puree in a blender till smooth.

9 Place back into pot. Add cream, nutmeg, lemon juice, and salt, and pepper to taste.

Red Pepper Flan

The flan can be made 24 hours in advance and reheated before serving.

1 Place a medium roasting pan filled with 1 inch of water into the oven and then preheat oven to 400 degrees.

2 Add roasted red bell peppers, egg yolks, egg white, arrowroot, and lemon juice to a blender and puree until smooth.

3 Butter the insides of six 2-ounce ramekins (4-inch miniature soufflé dishes), place parchment rounds in the bottom of each ramekin, and lightly coat the insides with flour. Tap out all excess flour.

4 Pour red pepper mixture into ramekins. Place ramekins in water bath in the oven.

5 Turn oven down to 350 degrees and bake for 25 to 30 minutes or until firm.

6 Turn out pepper flans into center of soup bowl. Remove parchment paper. Ladle soup around flan. Top each bowl with a sprig of basil.

Nutrition at a glance (per serving): total fat 13 g; saturated fat 4 g; protein 11 g; dietary fiber 7 g; carbohydrate 59 g; cholesterol 84 mg; sodium 67 mg (based on no added salt); vitamin A (% of Daily Value) 38; vitamin C (% of Daily Value) 123; folic acid (% of Daily Value) 35; % of calories from fat 27; % of calories from saturated fat 8; calories 435.

Chanterelle mushrooms are trumpet-shaped wild mushrooms, bright yellow to orange in color, with a delicate, nutty flavor. The texture is semi-chewy and will toughen if overcooked. Although most Chanterelles are imported from France, they can be found canned or dried in most large supermarkets and fresh in some. You may order them from Dean & Deluca either online (www.deandeluca.com ) or over the telephone (877-826-9246).

ToqueTip(Cook)

The basic rule of cooking with wine is to only use a wine you would drink. Don’t be tempted to use an inferior quality wine in cooking. The off-flavor of a wine of inferior quality will come through in the finished product.

Create your own heart-healthy salad dressing

To create your own healthy-heart salad dressing, first select a fat or a fat substitute. Then combine it in creative ways with one or more of the acids and accents. If using a fat, try 1 part fat to 3 parts acid. If using a fat substitute, combine proportions any way you like. You can also try using less fat and a fat substitute together to give the flavor and texture you like without as much fat. Use as many of the accents as you like whatever your fat/acid combination — be creative.

Fat: Canola oil, extra-virgin olive oil, peanut oil, low-fat mayonnaise, sesame oil (in small amounts for flavor), walnut oil (in small amounts for flavor).

Fat substitute: Nonfat plain yogurt, low-fat buttermilk, nonfat sour cream, miso, silken tofu, nonfat cottage cheese.

Acid: Lemon juice, lime juice, orange juice, wine vinegar, balsamic vinegar, cider vinegar, rice wine vinegar, tarragon vinegar, raspberry vinegar, other flavored vinegar, fish sauce, pineapple juice, wine, fresh salsa, apple juice, fresh tomato juice.

Accent: Basil, dill, oregano, fennel, cilantro, mint, curry powder, minced garlic, green onions, chives, shallots, grated fresh ginger, lemon zest, low-sodium soy sauce, capers, honey, mustard, mustard powder, cumin, roasted garlic, poppy seeds, chili paste, finely chopped fresh fruit, dried fruit.

Accents that add a little fat: Anchovy paste, olives, sesame seeds, tahini (sesame seed butter).

Salads

Salads provide daily opportunities to consume raw fruits and vegetables of all kinds. Cooked vegetables can play a role, too, in more than potato salad. But the biggest stumbling block to creating heart-healthy salads is usually the salad dressing. (The problem with potato salad, for instance, is that it is commonly prepared with the large quantities of mayonnaise, which gets 99 percent of its calories from fat.)You can build a mixed green salad loaded with vegetables that are rich in health-promoting antioxidants and phytochemicals, only to drown these benefits in fat-filled creamy blue cheese dressing.

Avoiding these stumbling blocks is easy, however, with the recipes in this chapter. We provide recipes for mixed vegetable salads with creative dressings that use no fat. Where fat is used, the chefs turn to monounsaturated oils, such as olive oil, which promote heart health. Make these salads, enjoy them, and use them as inspiration to create your own healthful salads and dressings.

Two salads with fat-free dressings

If you’re looking for a way to reduce the fat in your salads, turning to fat-free dressings is a great place to start. Try the following two recipes for flavorful fat-free options.

Mesclun Salad with No-Oil Lemongrass Dressing

Created by Nora Pouillon Chef and Owner, Nora — the only certified organic restaurant in the United States Washington, D.C.

The following recipe calls for fish sauce (also known as nuoc mam), which is a popular ingredient in Thai and Vietnamese cuisine. Fish sauce is available in Asian markets and the Asian foods section of most supermarkets.

Tools: Blender

Preparation time: 10 minutes

Cooking time: None

Yield: 8 servings

1/2 cup water

1/2 cup lemon juice

1/4 cup low-sodium soy sauce or tamari

2 to 5 tablespoons fish sauce, or to taste

1/4 cup rice vinegar

1 to 2 jalapeño peppers, chopped

1/4 cup fresh ginger, peeled and thinly sliced

1 1/2 stalks lemongrass, stiff outer leaves removed, sliced

1 bunch fresh cilantro, stems removed, chopped

1/2 teaspoon garlic, chopped

16 ounces mesclun salad greens, washed and spun dry

1 Combine water, lemon juice, soy sauce or tamari, fish sauce, vinegar, jalapeño peppers, ginger, lemongrass, cilantro, and garlic in a blender; blend well. Reserve in the refrigerator until ready to serve.

2 When ready to serve, toss dressing with mesclun greens.

Nutrition at a glance (per serving): total fat 0 g; saturated fat 0 g; protein 2 g; dietary fiber 2 g; carbohydrate 7 g; cholesterol 0 mg; sodium 514 mg; vitamin A (% of Daily Value) 62; vitamin C (% of Daily Value) 61; folic acid (% of Daily Value) 21; % of calories from fat 0; % of calories from saturated fat 0; calories 34.

ToqueTip(Cook)

For a milder vinaigrette, Chef Nora recommends removing the seeds from the jalapeño peppers before chopping.

Warning(bomb)

Be careful when handling jalapeño peppers and their seeds. The oils from the seeds can irritate your eyes and skin. Always wash your hands after touching the seeds.

OfficialWord(Nutrition)

Fish oil and tamari or soy sauce contribute a lot of flavor to this recipe, but they also contribute a lot of sodium. Using 2 tablespoons fish sauce versus 5 makes a big difference in the amount of sodium. Keep in mind that including a high-sodium dish like this in your diet once in a while is fine. People with high blood pressure may want to avoid high-sodium dishes like this, but most people are not adversely affected by high sodium intake.

Mixed Spring Greens with Lime-Cilantro-Yogurt Dressing

Created by Kevin T. Jones Executive Chef, Aurora Summit Aurora, Colorado

Here’s a creamy, zestful dressing that you can heap on your mixed green salad to your heart’s content — literally. Where ordinary “creamy” dressing turn a green salad into a high-fat indulgence, this creamy dressing is low-fat and rich in calcium, not fat.

Tools: Blender

Preparation time: 5 minutes

Cooking time: None

Yield: 16 servings

(continued)

Zest and juice of 2 limes

2 tablespoons cilantro, chopped

1/2 cup honey

1/4 cup white wine vinegar

1 quart nonfat, plain yogurt

Water (optional)

Assorted mixed greens or your favorite type of lettuce, about 2 cups per salad

1 Zest the limes by gently grating the green outer skin only — not the white inner flesh — from the limes with a zester (see Figure 13-3). Then cut the limes in half; over a small bowl, squeeze the halves with your fist to extract the juice. Remove any seeds from the juice with a fork.

2 Place lime zest and juice, cilantro, honey, white wine vinegar, and yogurt in a blender and blend until well combined. Add a little water to the mixture, if a thinner consistency is desired.

3 Serve with mixed spring greens, romaine lettuce, or bibb lettuce, or use as a dipping sauce for fresh vegetables. Leftover dressing will keep in a tightly closed jar in the refrigerator for 2 or 3 days.

Nutrition at a glance (per serving): total fat 0 g; saturated fat 0 g; protein 4 g; dietary fiber 0 g; carbohydrate 14 g; cholesterol 1 mg; sodium 48 mg; % of calories from fat 0; % of calories from saturated fat 0; calories 68.

Salads that go beyond mixed greens

Beyond lettuce and other leafy greens, salads intended to accompany an entree can feature a wide variety of vegetables, fruits and grains. Although very different from each other, the next four salads all demonstrate how to combine different colors and contrasting textures and flavors into beautiful and delicious salads.

Arugula Salad with Purple Figs and Red Onions

Created by Gordon Hamersley Executive Chef/Owner, Hamersley’s Bistro Boston, Massachusetts

Figs and onions? You might not immediately think of putting them together but this salad of peppery arugula, sweet figs and savory red onions dressed with a balsamic vinaigrette explodes with flavor. It’s so delicious you’d never guess it’s rich in fiber.

Tools: Large, ovenproof sauté pan

Preparation time: 20 minutes

Cooking time: 55 minutes

Yield: 6 servings

3 red onions

1 tablespoon canola oil

Salt and black pepper, to taste

2 teaspoons fresh thyme

1 tablespoon chopped garlic

2 cups red wine

2 cups water

1 teaspoon Dijon mustard

3 tablespoons balsamic vinegar

1 shallot, peeled and minced

2 tablespoons olive oil

2 cups loosely packed arugula lettuce, washed and dried

12 fresh purple figs

1 Preheat oven to 350 degrees.

2 Cut the onions in half, cutting across the diameter of the onion as if you were going to make onion rings. Heat the cooking oil in a large, ovenproof sauté pan over medium-high heat. Add the onions to the pan cut side down. Brown for 3 to 5 minutes.

3 Turn the onions over; add salt and pepper. Add the thyme, garlic, red wine, and water; bring to a boil, then transfer to the oven and cook for 45 minutes or until the onions are tender and fully cooked.

4 While the onions are cooking, make the dressing. Whisking the mustard and vinegar in a small bowl; add the olive oil in a slow, steady stream. Set aside the dressing.

5 When the onions are done, transfer them from the pan to a plate and allow to cool.

6 Cook the juices over moderate heat until 1/2 cup remains. Allow the liquid to cool, and then whisk it into the dressing.

(continued)

7 To serve, place the arugula and figs in a mixing bowl. Add enough dressing to coat, about 1/2 cup. Place 1/2 an onion on each plate and arrange the arugula and figs around. Drizzle more dressing around if desired.

Nutrition at a glance (per serving): total fat 7 g; saturated fat <1 g; protein 2 g; dietary fiber 5 g; carbohydrate 27 g; cholesterol 0 mg; sodium 33 mg; % of calories from fat 29; % of calories from saturated fat 4; calories 217.

1789 Restaurant Asparagus and Gingered Grapefruit Salad with Miso Vinaigrette and Ginger Lime Glaze

Created by Ris Lacoste Executive Chef, 1789 Restaurant Washington, D.C.

West meets East in this recipe as a favorite western vegetable, asparagus, joins a favorite fruit, grapefruit, in a salad that draws delightfully from Asian cuisine in its use of ingredients such as ginger, lime, and miso. Miso is a Japanese bean paste usually made of soybeans and having the texture of peanut butter.

To save some time the day of serving, prepare the Miso Vinaigrette and Ginger Lime Glaze ahead of time and store in the refrigerator until you’re ready to make the salad. Chef Lacoste notes that the Ginger Lime Glaze can also be used as a base for hot or iced tea. Extra Miso Vinaigrette can be used as a salad dressing on simple green salads as well.

Tools: Saucepan, strainer

Preparation time: 30 minutes

Cooking time: 10 minutes

Yield: 8 servings

48 spears large asparagus

48 sections pink grapefruit

2 cups Ginger Lime Glaze (See following recipe)

1 cup Miso Vinaigrette (See following recipe)

2 scallions, cut thinly at an angle

1/4 cup mixed white and black sesame seeds

1 Very carefully peel away the tough outer stem of each asparagus just up to the tip. Snap off the bottom of each stem — it will naturally break where the tender part begins.

2 Blanch (briefly cook) asparagus in a large pot of boiling water until the stems just bend, 3 to 4 minutes. Remove and place in an ice bath to stop cooking and preserve green color.

3 Remove asparagus from the ice bath as soon as it is chilled and place in a colander to drain. Keep at room temperature until serving the meal, if just about to serve. Otherwise, refrigerate until 10 to 15 minutes before you’re ready to use.

4 Section grapefruit into a strainer over a bowl. Squeeze out as much juice as you can from the fruit pulp into a separate bowl. Make sure the grapefruit sections are whole and cleaned of all pith.

5 Place the sections in a separate bowl and toss with Ginger Glaze (see following recipe).

6 Gently toss the asparagus with 1/2 cup of the Miso Vinaigrette (see following recipe).

7 To plate the salad, dress the bottom of 8 plates with equal amounts of the remaining Miso Vinaigrette. Then arrange a log pile of 6 asparagus spears in the center of each plate on top of the vinaigrette. Remove the grapefruit sections from the ginger glaze, and arrange 6 sections fanned out around the edge of the asparagus on each plate, 3 sections per side.

8 Finish the salad with a sprinkle of scallions and sesame seeds.

Ginger Lime Glaze

This glaze will last up to a year when stored in the refrigerator.

Yield: 2 cups

8-inch long piece of ginger, peeled and cut into very fine threads

Zest of 4 limes

1 1/2 cups tarragon vinegar

3/4 cup sugar

1 Combine all ingredients in a nonreactive, stainless steel pot. Bring to boil.

2 Remove from heat and let sit for 5 minutes to infuse flavors.

3 Bring back to a boil, remove from heat again, and let sit another 5 minutes.

4 Bring back to a boil for a third time, and then set aside for 30 minutes or until cool enough to cover and refrigerate.

Miso Vinaigrette

When covered, this dressing will last up to 5 days in the refrigerator.

Yield: 2 1/2 cups

(continued)

3 inches fresh ginger, peeled and finely diced

1 tablespoon garlic, minced

1 tablespoon miso

1 1/2 tablespoons chili paste with garlic

1/2 bunch cilantro, chopped

6 tablespoons sherry wine

1/2 cup rice vinegar

1/2 cup plus 2 tablespoons fish sauce (nuac nam)

1/4 cup lime juice

1 tablespoon honey

2 tablespoons sesame oil

1/2 cup peanut oil

1 Combine all ingredients in a bowl except for the sesame and peanut oils. Whisk to combine.

2 While whisking continuously, slowly pour in the oils, one at a time, to emulsify.

3 Set aside until ready to use.

Nutrition at a glance (per serving): total fat 9 g; saturated fat 1.5 g; protein 6 g; dietary fiber 4 g; carbohydrate 45 g; cholesterol 0 mg; sodium 561 mg (based on no added salt); vitamin A (% of Daily Value) 20; vitamin C (% of Daily Value) 133; folic acid (% of Daily Value) 37; % of calories from fat 30; % of calories from saturated fat 5; calories 269.

Tip

The miso paste, fish sauce, and chili paste with garlic all can be found in Asian markets or the Asian foods section of many supermarkets. They all add a lot of sodium and a lot of flavor to the salad.

Curried Israeli Couscous Salad

Created by Chris Toole and Sandra Holland Chef/Owners, The Humble Gourmet Brunswick, Maine

Orange carrots, purple raisins, and green cilantro combine with couscous, a mainstay of Middle Eastern cuisine, to provide a filling salad rich in Vitamin A and fiber. Couscous is coarsely ground semolina wheat. Israeli Couscous is a large pearl couscous that can be found in specialty stores.

Tools: Medium saucepan

Preparation time: 10 minutes

Cooking time: 13 minutes

Yield: 12 servings

2 cups Israeli couscous (or Middle Eastern couscous)

5 cups water

2 teaspoons curry powder

1/3 cup olive oil

3/4 cup grated carrots

3/4 cup raisins

1/3 cup chopped cilantro, loosely packed

Salt to taste

1 In a medium saucepan, bring water to a boil.

2 Add couscous and let water come to a boil again. Simmer uncovered for 2 to 3 minutes.

3 Remove from heat, cover, and let stand 8 to 10 minutes.

4 Transfer the couscous into a strainer and rinse under running water. Drain thoroughly, then transfer to a medium mixing bowl.

5 In a small bowl, mix curry powder and olive oil.

6 Stir curry-oil mixture into the couscous.

7 Add remaining ingredients, toss well, and season to taste with salt.

Nutrition at a glance (per serving): total fat 6 g; saturated fat 1 g; protein 4 g; dietary fiber 2 g; carbohydrate 31 g; cholesterol 0 mg; sodium 8 mg; vitamin A (% of Daily Value) 23; % of calories from fat 28; % of calories from saturated fat 5; calories 195.

Chicken and seafood salads

Grilled chicken salad and crab salad — two lunch mainstays — rise to heights you didn’t think possible in the next three recipes as the chefs create wonderful variations that combine the chicken and crab in exciting new ways with fruits and vegetables.

Grilled Chicken Salad with Eggplant, Cucumber, and Mint Yogurt Served in a Whole-Wheat Pita

Created by Rene Bajeux Executive Chef, Windsor Court Hotel New Orleans, Louisiana

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On the hot, humid days of summer chicken salad always “hits the spot.” This chicken salad incorporates ingredients that are always appealing in the summer — including crisp, crunchy, cool cucumber, peppers, and mint.

Tools: Grill or grill pan, large sauté pan

Preparation time: 20 minutes plus 4 hours to marinate the chicken

Cooking time: 20 minutes

Yield: 8 servings

2 pounds boneless, skinless chicken breasts (about 6 5-ounce breasts)

1/4 cup olive oil (for the marinade)

2 tablespoons plus 2 teaspoons yellow curry powder

1 tablespoon olive oil (for sautéing)

2 3/4 cups eggplant, diced (see Figure 13-4 for instructions)

2 1/2 teaspoons fresh garlic, finely minced

1 cup cucumber, peeled, seeded, and diced

1/2 cup fresh mint, minced

1/2 cup fresh basil, cut into julienne strips

1/4 cup green onion, sliced 1/4-inch thick

1/4 cup carrot, peeled and finely diced

1/4 cup red bell pepper, finely diced

1/4 cup yellow bell pepper, finely diced

1/4 cup nonfat, plain yogurt

2 tablespoons freshly squeezed lemon juice

Salt and pepper to taste

8 medium (5 1/4-inch diameter) whole wheat pitas, halved

16 leaves of red leaf lettuce, for garnish (optional)

1 Wash chicken breasts under cold running water, pat dry, and trim away any visible fat.

2 Combine olive oil and curry powder in a large bowl or shallow container and whisk to combine. Place the chicken breasts in the marinade, turning them several times to evenly coat. Cover and transfer to the refrigerator. Marinate for 4 hours.

3 About 15 minutes before the marinade time is almost up, start your grill or preheat a stovetop grill pan.

4 Remove the chicken from the marinade, season with salt and pepper, and place on the grill. Cook the chicken, turning two or three times, until it is cooked through, about 15 minutes. Set aside to cool slightly. When cool enough to handle, cut into 1/2-inch cubes. Place in a large mixing bowl and refrigerate.

5 Add 1 tablespoon olive oil to a large sauté pan over medium-high heat. Add the diced eggplant and cook, stirring until lightly brown and soft to the touch, about 5 minutes.

6 Add the browned eggplant and the garlic to the mixing bowl with the chicken. Add the diced cucumber, chopped mint, chopped basil, green onion, carrots, and bell peppers. Stir to combine.

7 Fold in the yogurt and lemon juice, and stir to combine.

8 Place salad in refrigerator until ready to serve.

9 To serve, spoon the salad into pita halves.

Nutrition at a glance (per serving): total fat 10 g; saturated fat 2 g; protein 31 g; dietary fiber 5 g; carbohydrate 30 g; cholesterol 69 mg; sodium 312 mg (based on no added salt); vitamin A (% of Daily Value) 20; vitamin C (% of Daily Value) 29; % of calories from fat 27; % of calories from saturated fat 5; calories 330.

Crab Salad with Mango, Avocado, and Tropical Fruit Puree

Created by Patrick O’Connell Chef Proprietor, The Inn at Little Washington Washington, Virginia

This is an elegant, tasty salad that makes an eye-appealing lunch — no matter how you serve it. The plating and presentation of the dish we’ve given you is written for restaurant preparation. If you don’t have ring molds and don’t want to be so fussy, simply layer the ingredients, as directed, on plates without the molds. You’ll get the same layered effect with a more casual approach. If you’re interested in buying ring molds, you can find them in kitchen supply stores.

Tools: 2 1/2-inch diameter ring mold, food processor fitted with a metal blade

Preparation time: 20 minutes

Cooking time: None

Yield: 4 servings

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2 cups jumbo lump crabmeat, carefully picked through, any shell fragments discarded

1 1/2 tablespoons minced jalapeno pepper

2 tablespoons lemon juice

1 1/2 tablespoons fish sauce

2 tablespoons cilantro, roughly chopped

1/4 cup fresh mango, diced

1/2 cup fresh avocado, diced

1 Combine crabmeat, jalapeno pepper, lemon juice, fish sauce, and cilantro in a medium size-mixing bowl. Fold together carefully with a rubber spatula to prevent breaking up the lumps of crabmeat.

2 Place a ring mold (or a round cookie cutter that is about 2 inches tall and 2 1/2 inches wide) on each of 4 chilled plates. With a teaspoon, place 2 tablespoons of avocado at the bottom of the mold. Pack it down lightly with the back of the spoon.

3 Place 1 tablespoon of mango on top of the avocado and press it gently.

4 Place the final layer of the crabmeat mixture and smooth off the top with the flat side of a knife. Lift the ring mold off carefully.

5 Repeat this process on the remaining three plates.

6 Spoon the Mango, Avocado, and Tropical Fruit Puree around the edges of the crab mold and serve chilled.

Tropical Fruit Puree

1 small cantaloupe, halved, seeded, outside skin removed and discarded, flesh cut into large chunks

1/2 small fresh pineapple

Sugar, to taste

2 tablespoons lemon juice

2 tablespoons orange juice

2 tablespoons cilantro, roughly chopped

1 Puree the melon in a food processor fitted with a metal blade. Transfer mixture to a medium size-mixing bowl.

2 Prepare the pineapple by cutting off the top of the pineapple 1 to 2 inches below the flower. Cut off the bottom of the pineapple as well. Cut the pineapple in half lengthwise, then cut in half lengthwise again to make quarters. Use a small knife to cut off the woody core portion from each quarter, and then separate the flesh from the skin by cutting between the two. Cut the quarters into chunks. (See Figure 13-5 for illustrated instructions.)

3 Puree the pineapple, lemon juice, and orange juice together and add it to the melon puree.

4 Add the cilantro, and a pinch of sugar to taste and mix the puree thoroughly.

5 Cover and refrigerate until ready to serve.

Nutrition at a glance (per serving): total fat 5 g; saturated fat 1 g; protein 16 g; carbohydrate 23 g; cholesterol 68 mg; sodium 547 mg; vitamin A (% of Daily Value) 82; vitamin C (% of Daily Value) 123; folic acid (% of Daily Value) 20; % of calories from fat 24; % of calories from saturated fat 5; calories 186.

Figure 13-5: How to peel a pineapple.

Figure 13-5: How to peel a pineapple.
Tip

You can reduce the amount of sodium in this dish by reducing the amount of fish sauce.

Similar to the previous recipe, the plating and presentation of the following dish is written for restaurant preparation. Feel free to take a more casual approach; instead of using ring molds, toss the crab salad together and spoon into the Lime Nage. Or you can use a small ramekin or custard dish as a mold for the crab salad.

Crabmeat Salad with Green Mango Souscaille

Created by Allen Susser Executive Chef/Owner, Chef Allen’s Restaurant Aventura, Florida

If you are longing to get away to a tropical island, give yourself and some friends a mini-vacation by serving this unusual crab salad.

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Tools: 4 3-inch ring molds

Preparation time: 20 minutes

Cooking time: 20 minutes

Yield: 4 servings

2 large unripe mangoes, peeled and diced

2 cloves garlic, minced

1/4 piece Scotch bonnet pepper, minced

3 tablespoons fresh lime juice

1 teaspoon sea salt

1/2 cup water

16 ounces jumbo crabmeat, picked clean

2 tablespoons mayonnaise

1 small red bell pepper, diced

1/2 bunch chives, diced

1/4 teaspoon cayenne pepper

2 cups Lime Nage (see following recipe)

1 In a medium stainless steel bowl, combine the mango, garlic, Scotch bonnet pepper, 2 of the tablespoons lime juice, sea salt, and the water.

2 Cover, place in refrigerator, and allow the mango to marinate for at least 2 hours.

3 In a medium stainless steel bowl, combine the crabmeat, mayonnaise, red peppers, chives, the remaining 1 tablespoon of lime juice, and the cayenne pepper.

4 Mix carefully so as not to break up the crabmeat.

5 Set aside until ready to serve.

6 Drain liquid from mango.

7 Place 4 3-inch ring molds in 4 small low bowls.

8 Using a slotted spoon, divide the mango evenly among 4 ring molds filling about one-third full.

9 Continue to fill the mold with the crabmeat salad.

10 To serve, spoon 1/2 cup of Lime Nage around the mold in each bowl, then remove the mold.

11 Serve immediately.

Lime Nage

Yield: 3 cups

1 medium Spanish onion, diced

1 large yellow bell pepper, diced

3 tablespoons flat leaf parsley, chopped

1 teaspoon garlic, chopped

3 tablespoons cilantro, chopped

1/4 cup lime juice

2 tablespoons sugar

1/3 cup white wine vinegar

1/4 teaspoon Scotch bonnet pepper, diced

1/4 cup fresh ginger, cut into thin julienne strips

1 tablespoon Kosher salt

3 cups cold water

1 In a large saucepan over high heat combine the onion, pepper, parsley, garlic, cilantro, lime juice, sugar, vinegar, Scotch bonnet, 2 tablespoons ginger, salt, and cold water.

2 Bring to boil, reduce heat to medium, and simmer 20 minutes.

3 Strain and place in refrigerator to cool.

Nutrition at a glance (per serving): total fat 8 g; saturated fat 1 g; protein 25 g; dietary fiber 3 g; carbohydrate 31 g; cholesterol 117 mg; sodium 1,546 mg; vitamin A (% of Daily Value) 111; vitamin C (% of Daily Value) 228; vitamin E (% of Daily Value) 21; folic acid (% of Daily Value) 24; % of calories from fat 25; % of calories from saturated fat 3; calories 283.

Warning(bomb)

Scotch bonnets, called for in this recipe, are small chili peppers 1 to 1 1/2 inches in diameter. They range in color from shades of yellow to red. Scotch bonnets are one of the hottest of the chilies, so wear gloves when cutting and cleaning them, because even the tiniest drop of pepper juice can result in incredible pain if you rub your eye or face after handling them.

Tip

Sea salt is exactly what its name suggests; it’s the salt left after sea water evaporates. Many chefs prefer the taste of sea salt to iodized table salt. Some say sea salt imparts the taste of the sea, which makes it perfect for use in dishes that include sea food. Sea salt can be purchased at specialty foods stores, some supermarkets and can be ordered from Dean & Deluca either on-line (www.deandeluca.com ) or over the telephone (1-877-826-9246).

Tip

Reduce the sodium content by using less salt in the Lime Nage.

To julienne is to cut into thin match-stick size strips. To julienne ginger, slice it cross-wise in 1/8-inch thick or smaller slices then cut the slices lengthwise into match-stick strips.