Ellise
02-01-2003, 04:22 PM
Chili-lime Tortilla Triangles
1 1/2 teaspoon paprika
1 teaspoon Mexican achiote paste -- (annatto)
1/4 teaspoon cayenne
1 teaspoon salt
3 tablespoons fresh lime juice
1/3 cup vegetable oil
4 10-to 12-inch flour tortillas
Preheat oven to 350°F.
Stir together paprika, achiote, cayenne salt, lime juice, and oil
Put 1 tortilla on each of 2 baking sheets and brush with oil
mixture. Cut each tortilla into long thin triangles with a sharp
knife.
Bake in upper and lower thirds of oven, switching position of sheets halfway through baking, until crisp and lightly golden, 15 to 20 minutes total. Transfer triangles to racks to cool. Repeat with remaining 2 tortillas.
Cooks' note: Triangles may be made 1 day ahead and kept in an
airtight container at room temperature.
Per serving: 50 Calories (kcal); 3g Total Fat; (51% calories from
fat); 1g Protein; 5g Carbohydrate; 0mg Cholesterol; 113mg SodiumFood Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
Chopped Salad
FOR DRESSING:
2 tablespoons apricot preserves
2 tablespoons fresh lime juice
1 tablespoon fresh orange juice
1/2 teaspoon dried hot red pepper flakes
FOR SALAD:
1/2 pound jicama -- peeled and cut into 1/3-inch dice
(1 cup)
1/4 pound English cucumber -- cut into `/3-inch dice (1
cup)
1 red bell pepper -- cut into 1/3-inch dice
1/2 cup chopped red onion
4 cups shredded romaine
1 cup radish sprouts
1/3 cup chopped fresh cilantro teaspoons
1 1/2 teaspoons cumin seeds -- toasted
Make dressing: Purée dressing ingredients in a blender.
Assemble salad: Just belore serving, toss together salad ingredients, dressing, and salt and pepper to taste.
Each serving about 83 calories and less than 1 gram fat.
Per serving: 82 Calories (kcal); 1g Total Fat; (7% calories from
fat); 3g Protein; 19g Carbohydrate; 0mg Cholesterol; 15mg SodiumFood Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates
Corn, Scallion, and Potato Frittata
Vegetarian
1 bunch scallions -- white and green parts sliced
separately
2 garlic cloves -- minced
3 tablespoons olive oil
1 large russet (baking) potato -- peeled and cut into
1/4-inch dice
2 cups corn kernels -- (10 oz), thawed if frozen
4 large eggs
4 ounces mozzarella -- coarsely grated
Cook white part of scallions and garlic in 2 tablespoons oil in a 10-
inch nonstick skillet over moderate heat, stirring, until softened,
about 2 minutes. Add potato and cook over moderately low heat,
stirring, until tender, about 10 minutes. Add corn and salt and
pepper to taste, then cook, stirring, about 1 minute for thawed corn or 3 minutes for fresh corn.
Preheat broiler.
Whisk together eggs, mozzarella, and salt and pepper to taste. Stir in potato mixture and scallion greens. Heat remaining tablespoon oil in cleaned skillet over moderate heat until hot but not smoking. Then cook frittata without stirring, shaking skillet once or twice to loosen frittata, until underside is golden but top is still wet, about 6 minutes. Remove from heat.
If skillet handle is not ovenproof, wrap handle in a double layer of
foil. Broil frittata about 3 inches from heat until top is just set
and golden, about 2 minutes. Slide onto a plate and cool to warm or room temperature.
Per serving: 329 Calories (kcal); 22g Total Fat; (57% calories from
fat); 14g Protein; 21g Carbohydrate; 212mg Cholesterol; 179mg SodiumFood Exchanges: 1 1/2 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 3 1/2 Fat; 0 Other Carbohydrates
Crab Canapes With Cumin
Hors D'Oeuvres
FOR CUMIN PITA TOASTS:
1/2 tablespoon olive oil
1/2 tablespoon Asian sesame oil
1 teaspoon ground cumin
2 6-inch pitas with pockets -- halved horizontally
FOR CRAB MIXTURE:
1/4 pound jumbo lump crabmeat
1 1/2 tablespoons low-fat sour cream
1 tablespoon finely chopped scallion
1 tablespoon finely chopped fresh cilantro
1/2 tablespoon fresh lime juice Dash
dash Tabasco sauce
Make toasts: Preheat oven to 425°F.
Stir together oils, cumin, and salt and pepper to taste and brush on cut sides of pitas. Cut each pita half into 8 wedges and arrange, cut sides up, on a large baking sheet.
Bake pitas in middle of oven until edges are crisp, about 10 minutes. Transfer to a rack to cool (toasts will continue to crisp as they cool).
Make crab mixture while pitas are baking: Stir together crab
ingredients and salt and pepper to taste. Top each toast with some crab.
Each serving (8 canapes) about 176 calories and 5 grams fat
Per serving: 24 Calories (kcal); 2g Total Fat; (78% calories from
fat); trace Protein; 1g Carbohydrate; 1mg Cholesterol; 7mg SodiumFood Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
Fanesca-Ecuadorean Lenten Chowder
1 pound skinless boneless salt cod
1 tablespoon achiote -- (annatto) seeds
1/4 cup vegetable oil
4 large garlic cloves -- minced
4 scallions -- finely chopped
1 teaspoon ground cumin
8 cups water
1 1/4 pounds queso blanco or French feta -- cut into 3/4-
inch cubes
1/4 cup lentils
1 pound carrots -- cut into 1/2-inch pieces
4 ears corn -- shucked
1/2 pound snow peas or green beans -- cut into 1/2-inch
pieces
1 pound zucchini -- cut into 1/2-inch pieces
1 1-lb piece calabaza or butternut squash -- peeled
and cut into 1-inch pieces
1 1-lb piece green cabbage -- coarsely chopped
1 1O-oz package frozen baby lima beans
1 10-oz package frozen baby peas
5 cups whole milk -- heated
2 tablespoons unsalted butter
2 1/2 cups canned beans -- rinsed and drained
1/2 cup drained canned hominy
1 4-inch piece canned heart of palm -- sliced 1/4 inch
thick
ACCOMPANIMENTS:
quartered hard-boiled eggs
avocado slices
Rinse cod well, then soak in water to cover in a large bowl, changing water 3 or 4 times, 12 hours total. If cod is still too salty, repeat process. Drain cod.
While cod is soaking, cook achiote seeds in oil in a small saucepan over moderate heat until oil begins to bubble. Cool seeds in oil, then pour through a sieve, discarding seeds.
Heat achiote oil in an 8-quart heavy pot over moderately high heat until hot but not smoking, then sauté garlic, stirring. 30 seconds. Add scallions and cumin, then sauté, stirring occasionally, 2 minutes.
Add water and bring to a boil. Stir in two thirds of cheese until
incorporated.
Stir in lentils and carrots and simmer until lentils are tender,
about 20 minutes, Meanwhile, cut 2 ears corn crosswise into 1-inch-thick slices, and cut corn kernels from remaining 2 cars, discarding the 2 cobs.
Stir all corn into soup with snow peas, zucchini, calabaza, cabbage, limas, baby peas, hot milk, and butter and simmer 10 minutes. Stir in mixed beans, hominy, and heart of palm and simmer 5 minutes. Add cod, in 1 piece, and cook 2 minutes.
To serve, remove cod from chowder and stir in remaining cheese. Cut cod into 2-inch pieces. Ladle chowder into bowls and top each serving with a piece of fish.
Cooks' notes: The combination of beans suggested-we liked-was , small white beans, cranberry or small kidney beans, and canary or pinto beans.
Per serving: 366 Calories (kcal); 16g Total Fat; (37% calories from
fat); 16g Protein; 44g Carbohydrate; 28mg Cholesterol; 478mg SodiumFood Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 3 Fat; 0 Other Carbohydrates
Fresh Corn Soup
8 cups corn kernels -- (cut from 10 to 14 ears)
1 tablespoon kosher or
coarse sea salt
1/4 cup chopped fresh chives
Simmer corn with salt in 6 cups water, covered, 20 minutes, or until very tender.
Purée soup in batches in a blender until very smooth (use caution
when blending hot liquids). As each batch is puréed, pour through a coarse sieve, pressing on solids, into a saucepan if serving hot or into a metal bowl if serving cold.
Reheat soup, stirring, or chill it by setting bowl of soup in a
larger bowl of ice and cold water and stirring. If soup is too thick,
thin with water.
Serve sprinkled with chives.
note: Soup may be made 3 days ahead and cooled, then chilled, covered.
Per serving: 176 Calories (kcal); 1g Total Fat; (4% calories from
fat); 6g Protein; 43g Carbohydrate; 0mg Cholesterol; 11mg SodiumFood Exchanges: 3 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
Green Beans With Pecan Pesto
1/2 cup pecans -- toasted and chopped
1/2 cup fresh flat-leaf parsley
1/2 cup fresh cilantro
1 large garlic clove -- chopped
1/2 cup extra-virgin olive oil
4 pounds haricots verts or other thin green beans --
trimmed
Blend all ingredients except beans with salt and pepper to taste in a blender until a coarse purée.
Cook beans in boiling salted water until crisp-tender, 3 to 5
minutes. Transfer to a bowl of ice and cold water to stop cooking
then drain well.
Toss beans with half of pesto, or to taste.
note: Leftover pesto keeps, chilled, 1 week. To prevent
discoloration, cover surface with plastic wrap.
Per serving: 305 Calories (kcal); 24g Total Fat; (67% calories from
fat); 6g Protein; 21g Carbohydrate; 0mg Cholesterol; 20mg SodiumFood Exchanges: 0 Grain(Starch); 0 Lean Meat; 4 Vegetable; 0 Fruit; 5 Fat; 0 Other Carbohydrates
NOTES : There will be more pecan pesto than you need for the beans, but it keeps well and can also be used on pasta, as a sandwich spread, or in potato salad.
Green-Apple Sorbet
2/3 cup sugar
1/3 cup water
1 1000-mg tablet vitamin C
6 Granny Smith apples (2 2/3 lb) -- cut into 1-
inch wedges
SPECIAL EQUIPMENT:
electric juice extractor
ice-cream maker
Simmer sugar and water in a small heavy saucepan, stirring, until
sugar is dissolved, then remove from heat.
Crush vitamin C tablet to a powder with a mortar and pestle or the back of a spoon and place in a 1-quart container that will fit under spout of juicer.
Using electric juicer, juice apples into container. Spoon off foam
and stir in sugar syrup. Chill, covered, until cold, at least 1 hour.
Freeze in ice-cream maker.
Cooks' notes: It's not necessary to peel or seed the apples before putting them in the juicer. Sorbet can be kept, frozen, in an airtight container 1 week.
Each 3/4-cup serving about 167 calories and less than 1 gram fat.
Yield:
"1 1/4 quarts"
Total Cals: 889 Calories (kcal); 1g Total Fat; (0% calories from
fat); 2g Protein; 228g Carbohydrate; 0mg Cholesterol; 20mg SodiumFood Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 6 1/2 Fruit; 0 Fat; 9 Other Carbohydrates
Grilled Chicken With Mint, Orange, and Chile Chutney
4 skinless boneless chicken breast halves (1
1/2 lb)
2 teaspoons olive oil
ACCOMPANIMENT:
Mint, Orange, and Chile Chutney
Prepare grill for cooking.
Pat chicken dry, then brush with oil and season with salt and pepper.
Grill on a rack set 5 to 6 inches over glowing coals until just
cooked through, about 4 minutes on each side. Transfer to a cutting board and let stand, covered, 5 minutes.
Dip each chicken breast into chutney to coat and serve with remaining chutney.
Each serving, including chutney, about 233 calories and 5 grams fat
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Per serving: 310 Calories (kcal); 5g Total Fat; (16% calories from
fat); 56g Protein; 7g Carbohydrate; 137mg Cholesterol; 282mg SodiumFood Exchanges: 0 Grain(Starch); 7 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
Nu Halibut With Sambal Vinaigrette and Wasabi Cream
FOR SAMBAL VINAIGRETTE:
1 1/2 tablespoons rice vinegar -- (not seasoned)
2 teaspoons sambal oelek (Southeast Asian chile sauce)
1 1/2 teaspoons Dijon mustard
1/3 cup vegetable oil
FOR WASABI CREAM:
2 teaspoons wasabi (green horseradish) powder
3 tablespoons water
1/4 cup sour cream
FOR HALIBUT:
1 2-lb halibut steak (1 1/2 inches thick) --
skinned, boned, and cut into 4 pieces
1/4 cup finely chopped fresh parsley
1/2 tablespoon vegetable oil
ACCOMPANIMENT::
pickled ginger
Preheat oven to 400°F.
Make vinaigrette: Blend vinaigrette ingredients in a blender until
smooth. Season with salt.
Make cream: Whisk together wasabi powder and water until smooth, then whisk in sour cream. Season with salt.
Make halibut: Pat fish dry and season with salt and pepper. Sprinkle 1 side of each piece with parsley.
Heat a well-seasoned cast-iron skillet over high heat until hot. Add oil, then fish, parsleyed sides up. Sear fish until undersides are browned, about 1 minute.
Turn fish over and put skillet in middle of oven. Roast until just
cooked through, 4 to 5 minutes.
Serve fish, parsleyed sides up, with a spoonful of each sauce.
Per serving: 461 Calories (kcal); 28g Total Fat; (56% calories from
fat); 48g Protein; 2g Carbohydrate; 79mg Cholesterol; 157mg SodiumFood Exchanges: 0 Grain(Starch); 7 Lean Meat; 0 Vegetable; 0 Fruit; 4 1/2 Fat; 0 Other Carbohydrates
Hearts of Romaine With Roasted Peppers and Cabrales Dressing
FOR ROASTED PEPPERS:
2 fresh poblano chiles
2 red bell peppers
FOR DRESSING:
3 ounces Cabrales or other blue cheese -- grated
2 tablespoons chopped fresh oregano
2 tablespoons chopped fresh chives
1/3 cup fresh lime juice
1/2 cup extra-virgin olive oil
3 hearts of romaine -- separated into leaves
Roast peppers: Lay chiles and bell peppers on their sides on racks of gas burners and turn flame on high. (Or broil on rack of a broiler pan about 2 inches from heat.) Roast, turning with tongs, until skins are blackened, 5 to minutes.
Transfer to a bowl, then cover and let steam 10 minutes. Peel, seed, and cut into thin strips.
Make dressing: Whisk together dressing ingredients in a large bowl.
Arrange salad: Dip each romaine leaf in dressing to coat, shaking off excess, and arrange on a platter. Toss pepper strips in remaining dressing and scatter over romaine. notes: Peppers can be roasted 1 day ahead and chilled, covered.
You can make dressing 1 day ahead and chill, covered. Bring to room temperature before using.
Per serving: 216 Calories (kcal); 17g Total Fat; (66% calories from
fat); 8g Protein; 12g Carbohydrate; 8mg Cholesterol; 174mg SodiumFood Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 3 Fat; 0 Other Carbohydrates
Mango Daiquiri Ice Pops
3 cups chopped peeled mangoes (2)
6 tablespoons light rum
1/2 cup superfine granulated sugar
2 tablespoons water
1 1/2 tablespoons fresh lime juice
SPECIAL EQUIPMENT:
8 1/3-cup ice pop molds
8 wooden sticks
Blend all ingredients in a blender until smooth, then force through a fine sieve into a large glass measuring cup. Pour into molds and add sticks. Freeze at least 24 hours.
Per serving: 94 Calories (kcal); trace Total Fat; (2% calories from
fat); trace Protein; 18g Carbohydrate; 0mg Cholesterol; 2mg SodiumFood Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates
Midori Melon Ice Pops:
4 cups (1/2-inch pieces) peeled ripe honeydewmelon (1)
5 tablespoons Midori -- (melon liqueur)
3 tablespoons vodka
1 1/2 tablespoons superfine granulated sugar
SPECIAL EQUIPMENT:
6 1/3-cup ice pop molds
6 wooden sticks
Blend all ingredients in a blender until smooth. Pour purée into a
sieve lined with a double thickness of cheesecloth set over a bowl and let drain, undisturbed, 30 minutes. Discard solids in sieve. Pour liquid into molds and freeze at least 24 hours. Add sticks when mixture is slushy, about 1 hour.
Per serving: 91 Calories (kcal); trace Total Fat; (1% calories from
fat); 1g Protein; 12g Carbohydrate; 0mg Cholesterol; 11mg SodiumFood Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates
New England Blackberry "Torte"
1 cup stone-ground yellow cornmeal
1 1/2 teaspoons baking powder
1/8 teaspoon salt
1 stick unsalted butter -- softened (1/2 cup)
1 cup plus 1 tablespoon sugar
2 large eggs
1 teaspoon vanilla
1 pint blackberries -- (2 cups)
1 teaspoon fresh lemon juice
1/2 teaspoon cinnamon
ACCOMPANIMENT:
whipped cream or vanilla ice cream
Preheat oven to 350°F.
Sift cornmeal through a fine sieve, discarding any coarse grit (there may be 1 to 2 tablespoons grit). Resift cornmeal through fine sieve with baking powder and salt, discarding any coarse grit in sieve (up to 1 tablespoon more).
Beat together butter and 1 cup sugar with an electric mixer until
light and fluffy. Stir in cornmeal mixture, then beat in eggs and
vanilla until well blended.
Spread batter in a buttered 9 1/2-inch deep-dish glass or ceramic pie plate or gratin dish.
Toss berries with lemon juice and strew over batter. Mix remaining tablespoon sugar with cinnamon and sprinkle over berries.
Bake "torte" in middle of oven until top is crusty (berries sink to
bottom during baking) and a tester inserted in center comes out
clean, about 1 hour.
Serve warm.
Per serving: 399 Calories (kcal); 17g Total Fat; (38% calories from
fat); 4g Protein; 58g Carbohydrate; 104mg Cholesterol; 188mg SodiumFood Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 3 Fat; 2 1/2 Other Carbohydrates
NOTES : We loved this cobblerlike dessert, with its crisp topping and tender berries beneath. When testing the recipe, we found that the fine grind of Indian Head stone-ground cornmeal works best.
1 1/2 teaspoon paprika
1 teaspoon Mexican achiote paste -- (annatto)
1/4 teaspoon cayenne
1 teaspoon salt
3 tablespoons fresh lime juice
1/3 cup vegetable oil
4 10-to 12-inch flour tortillas
Preheat oven to 350°F.
Stir together paprika, achiote, cayenne salt, lime juice, and oil
Put 1 tortilla on each of 2 baking sheets and brush with oil
mixture. Cut each tortilla into long thin triangles with a sharp
knife.
Bake in upper and lower thirds of oven, switching position of sheets halfway through baking, until crisp and lightly golden, 15 to 20 minutes total. Transfer triangles to racks to cool. Repeat with remaining 2 tortillas.
Cooks' note: Triangles may be made 1 day ahead and kept in an
airtight container at room temperature.
Per serving: 50 Calories (kcal); 3g Total Fat; (51% calories from
fat); 1g Protein; 5g Carbohydrate; 0mg Cholesterol; 113mg SodiumFood Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
Chopped Salad
FOR DRESSING:
2 tablespoons apricot preserves
2 tablespoons fresh lime juice
1 tablespoon fresh orange juice
1/2 teaspoon dried hot red pepper flakes
FOR SALAD:
1/2 pound jicama -- peeled and cut into 1/3-inch dice
(1 cup)
1/4 pound English cucumber -- cut into `/3-inch dice (1
cup)
1 red bell pepper -- cut into 1/3-inch dice
1/2 cup chopped red onion
4 cups shredded romaine
1 cup radish sprouts
1/3 cup chopped fresh cilantro teaspoons
1 1/2 teaspoons cumin seeds -- toasted
Make dressing: Purée dressing ingredients in a blender.
Assemble salad: Just belore serving, toss together salad ingredients, dressing, and salt and pepper to taste.
Each serving about 83 calories and less than 1 gram fat.
Per serving: 82 Calories (kcal); 1g Total Fat; (7% calories from
fat); 3g Protein; 19g Carbohydrate; 0mg Cholesterol; 15mg SodiumFood Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates
Corn, Scallion, and Potato Frittata
Vegetarian
1 bunch scallions -- white and green parts sliced
separately
2 garlic cloves -- minced
3 tablespoons olive oil
1 large russet (baking) potato -- peeled and cut into
1/4-inch dice
2 cups corn kernels -- (10 oz), thawed if frozen
4 large eggs
4 ounces mozzarella -- coarsely grated
Cook white part of scallions and garlic in 2 tablespoons oil in a 10-
inch nonstick skillet over moderate heat, stirring, until softened,
about 2 minutes. Add potato and cook over moderately low heat,
stirring, until tender, about 10 minutes. Add corn and salt and
pepper to taste, then cook, stirring, about 1 minute for thawed corn or 3 minutes for fresh corn.
Preheat broiler.
Whisk together eggs, mozzarella, and salt and pepper to taste. Stir in potato mixture and scallion greens. Heat remaining tablespoon oil in cleaned skillet over moderate heat until hot but not smoking. Then cook frittata without stirring, shaking skillet once or twice to loosen frittata, until underside is golden but top is still wet, about 6 minutes. Remove from heat.
If skillet handle is not ovenproof, wrap handle in a double layer of
foil. Broil frittata about 3 inches from heat until top is just set
and golden, about 2 minutes. Slide onto a plate and cool to warm or room temperature.
Per serving: 329 Calories (kcal); 22g Total Fat; (57% calories from
fat); 14g Protein; 21g Carbohydrate; 212mg Cholesterol; 179mg SodiumFood Exchanges: 1 1/2 Grain(Starch); 1 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 3 1/2 Fat; 0 Other Carbohydrates
Crab Canapes With Cumin
Hors D'Oeuvres
FOR CUMIN PITA TOASTS:
1/2 tablespoon olive oil
1/2 tablespoon Asian sesame oil
1 teaspoon ground cumin
2 6-inch pitas with pockets -- halved horizontally
FOR CRAB MIXTURE:
1/4 pound jumbo lump crabmeat
1 1/2 tablespoons low-fat sour cream
1 tablespoon finely chopped scallion
1 tablespoon finely chopped fresh cilantro
1/2 tablespoon fresh lime juice Dash
dash Tabasco sauce
Make toasts: Preheat oven to 425°F.
Stir together oils, cumin, and salt and pepper to taste and brush on cut sides of pitas. Cut each pita half into 8 wedges and arrange, cut sides up, on a large baking sheet.
Bake pitas in middle of oven until edges are crisp, about 10 minutes. Transfer to a rack to cool (toasts will continue to crisp as they cool).
Make crab mixture while pitas are baking: Stir together crab
ingredients and salt and pepper to taste. Top each toast with some crab.
Each serving (8 canapes) about 176 calories and 5 grams fat
Per serving: 24 Calories (kcal); 2g Total Fat; (78% calories from
fat); trace Protein; 1g Carbohydrate; 1mg Cholesterol; 7mg SodiumFood Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
Fanesca-Ecuadorean Lenten Chowder
1 pound skinless boneless salt cod
1 tablespoon achiote -- (annatto) seeds
1/4 cup vegetable oil
4 large garlic cloves -- minced
4 scallions -- finely chopped
1 teaspoon ground cumin
8 cups water
1 1/4 pounds queso blanco or French feta -- cut into 3/4-
inch cubes
1/4 cup lentils
1 pound carrots -- cut into 1/2-inch pieces
4 ears corn -- shucked
1/2 pound snow peas or green beans -- cut into 1/2-inch
pieces
1 pound zucchini -- cut into 1/2-inch pieces
1 1-lb piece calabaza or butternut squash -- peeled
and cut into 1-inch pieces
1 1-lb piece green cabbage -- coarsely chopped
1 1O-oz package frozen baby lima beans
1 10-oz package frozen baby peas
5 cups whole milk -- heated
2 tablespoons unsalted butter
2 1/2 cups canned beans -- rinsed and drained
1/2 cup drained canned hominy
1 4-inch piece canned heart of palm -- sliced 1/4 inch
thick
ACCOMPANIMENTS:
quartered hard-boiled eggs
avocado slices
Rinse cod well, then soak in water to cover in a large bowl, changing water 3 or 4 times, 12 hours total. If cod is still too salty, repeat process. Drain cod.
While cod is soaking, cook achiote seeds in oil in a small saucepan over moderate heat until oil begins to bubble. Cool seeds in oil, then pour through a sieve, discarding seeds.
Heat achiote oil in an 8-quart heavy pot over moderately high heat until hot but not smoking, then sauté garlic, stirring. 30 seconds. Add scallions and cumin, then sauté, stirring occasionally, 2 minutes.
Add water and bring to a boil. Stir in two thirds of cheese until
incorporated.
Stir in lentils and carrots and simmer until lentils are tender,
about 20 minutes, Meanwhile, cut 2 ears corn crosswise into 1-inch-thick slices, and cut corn kernels from remaining 2 cars, discarding the 2 cobs.
Stir all corn into soup with snow peas, zucchini, calabaza, cabbage, limas, baby peas, hot milk, and butter and simmer 10 minutes. Stir in mixed beans, hominy, and heart of palm and simmer 5 minutes. Add cod, in 1 piece, and cook 2 minutes.
To serve, remove cod from chowder and stir in remaining cheese. Cut cod into 2-inch pieces. Ladle chowder into bowls and top each serving with a piece of fish.
Cooks' notes: The combination of beans suggested-we liked-was , small white beans, cranberry or small kidney beans, and canary or pinto beans.
Per serving: 366 Calories (kcal); 16g Total Fat; (37% calories from
fat); 16g Protein; 44g Carbohydrate; 28mg Cholesterol; 478mg SodiumFood Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 3 Fat; 0 Other Carbohydrates
Fresh Corn Soup
8 cups corn kernels -- (cut from 10 to 14 ears)
1 tablespoon kosher or
coarse sea salt
1/4 cup chopped fresh chives
Simmer corn with salt in 6 cups water, covered, 20 minutes, or until very tender.
Purée soup in batches in a blender until very smooth (use caution
when blending hot liquids). As each batch is puréed, pour through a coarse sieve, pressing on solids, into a saucepan if serving hot or into a metal bowl if serving cold.
Reheat soup, stirring, or chill it by setting bowl of soup in a
larger bowl of ice and cold water and stirring. If soup is too thick,
thin with water.
Serve sprinkled with chives.
note: Soup may be made 3 days ahead and cooled, then chilled, covered.
Per serving: 176 Calories (kcal); 1g Total Fat; (4% calories from
fat); 6g Protein; 43g Carbohydrate; 0mg Cholesterol; 11mg SodiumFood Exchanges: 3 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
Green Beans With Pecan Pesto
1/2 cup pecans -- toasted and chopped
1/2 cup fresh flat-leaf parsley
1/2 cup fresh cilantro
1 large garlic clove -- chopped
1/2 cup extra-virgin olive oil
4 pounds haricots verts or other thin green beans --
trimmed
Blend all ingredients except beans with salt and pepper to taste in a blender until a coarse purée.
Cook beans in boiling salted water until crisp-tender, 3 to 5
minutes. Transfer to a bowl of ice and cold water to stop cooking
then drain well.
Toss beans with half of pesto, or to taste.
note: Leftover pesto keeps, chilled, 1 week. To prevent
discoloration, cover surface with plastic wrap.
Per serving: 305 Calories (kcal); 24g Total Fat; (67% calories from
fat); 6g Protein; 21g Carbohydrate; 0mg Cholesterol; 20mg SodiumFood Exchanges: 0 Grain(Starch); 0 Lean Meat; 4 Vegetable; 0 Fruit; 5 Fat; 0 Other Carbohydrates
NOTES : There will be more pecan pesto than you need for the beans, but it keeps well and can also be used on pasta, as a sandwich spread, or in potato salad.
Green-Apple Sorbet
2/3 cup sugar
1/3 cup water
1 1000-mg tablet vitamin C
6 Granny Smith apples (2 2/3 lb) -- cut into 1-
inch wedges
SPECIAL EQUIPMENT:
electric juice extractor
ice-cream maker
Simmer sugar and water in a small heavy saucepan, stirring, until
sugar is dissolved, then remove from heat.
Crush vitamin C tablet to a powder with a mortar and pestle or the back of a spoon and place in a 1-quart container that will fit under spout of juicer.
Using electric juicer, juice apples into container. Spoon off foam
and stir in sugar syrup. Chill, covered, until cold, at least 1 hour.
Freeze in ice-cream maker.
Cooks' notes: It's not necessary to peel or seed the apples before putting them in the juicer. Sorbet can be kept, frozen, in an airtight container 1 week.
Each 3/4-cup serving about 167 calories and less than 1 gram fat.
Yield:
"1 1/4 quarts"
Total Cals: 889 Calories (kcal); 1g Total Fat; (0% calories from
fat); 2g Protein; 228g Carbohydrate; 0mg Cholesterol; 20mg SodiumFood Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 6 1/2 Fruit; 0 Fat; 9 Other Carbohydrates
Grilled Chicken With Mint, Orange, and Chile Chutney
4 skinless boneless chicken breast halves (1
1/2 lb)
2 teaspoons olive oil
ACCOMPANIMENT:
Mint, Orange, and Chile Chutney
Prepare grill for cooking.
Pat chicken dry, then brush with oil and season with salt and pepper.
Grill on a rack set 5 to 6 inches over glowing coals until just
cooked through, about 4 minutes on each side. Transfer to a cutting board and let stand, covered, 5 minutes.
Dip each chicken breast into chutney to coat and serve with remaining chutney.
Each serving, including chutney, about 233 calories and 5 grams fat
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Per serving: 310 Calories (kcal); 5g Total Fat; (16% calories from
fat); 56g Protein; 7g Carbohydrate; 137mg Cholesterol; 282mg SodiumFood Exchanges: 0 Grain(Starch); 7 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
Nu Halibut With Sambal Vinaigrette and Wasabi Cream
FOR SAMBAL VINAIGRETTE:
1 1/2 tablespoons rice vinegar -- (not seasoned)
2 teaspoons sambal oelek (Southeast Asian chile sauce)
1 1/2 teaspoons Dijon mustard
1/3 cup vegetable oil
FOR WASABI CREAM:
2 teaspoons wasabi (green horseradish) powder
3 tablespoons water
1/4 cup sour cream
FOR HALIBUT:
1 2-lb halibut steak (1 1/2 inches thick) --
skinned, boned, and cut into 4 pieces
1/4 cup finely chopped fresh parsley
1/2 tablespoon vegetable oil
ACCOMPANIMENT::
pickled ginger
Preheat oven to 400°F.
Make vinaigrette: Blend vinaigrette ingredients in a blender until
smooth. Season with salt.
Make cream: Whisk together wasabi powder and water until smooth, then whisk in sour cream. Season with salt.
Make halibut: Pat fish dry and season with salt and pepper. Sprinkle 1 side of each piece with parsley.
Heat a well-seasoned cast-iron skillet over high heat until hot. Add oil, then fish, parsleyed sides up. Sear fish until undersides are browned, about 1 minute.
Turn fish over and put skillet in middle of oven. Roast until just
cooked through, 4 to 5 minutes.
Serve fish, parsleyed sides up, with a spoonful of each sauce.
Per serving: 461 Calories (kcal); 28g Total Fat; (56% calories from
fat); 48g Protein; 2g Carbohydrate; 79mg Cholesterol; 157mg SodiumFood Exchanges: 0 Grain(Starch); 7 Lean Meat; 0 Vegetable; 0 Fruit; 4 1/2 Fat; 0 Other Carbohydrates
Hearts of Romaine With Roasted Peppers and Cabrales Dressing
FOR ROASTED PEPPERS:
2 fresh poblano chiles
2 red bell peppers
FOR DRESSING:
3 ounces Cabrales or other blue cheese -- grated
2 tablespoons chopped fresh oregano
2 tablespoons chopped fresh chives
1/3 cup fresh lime juice
1/2 cup extra-virgin olive oil
3 hearts of romaine -- separated into leaves
Roast peppers: Lay chiles and bell peppers on their sides on racks of gas burners and turn flame on high. (Or broil on rack of a broiler pan about 2 inches from heat.) Roast, turning with tongs, until skins are blackened, 5 to minutes.
Transfer to a bowl, then cover and let steam 10 minutes. Peel, seed, and cut into thin strips.
Make dressing: Whisk together dressing ingredients in a large bowl.
Arrange salad: Dip each romaine leaf in dressing to coat, shaking off excess, and arrange on a platter. Toss pepper strips in remaining dressing and scatter over romaine. notes: Peppers can be roasted 1 day ahead and chilled, covered.
You can make dressing 1 day ahead and chill, covered. Bring to room temperature before using.
Per serving: 216 Calories (kcal); 17g Total Fat; (66% calories from
fat); 8g Protein; 12g Carbohydrate; 8mg Cholesterol; 174mg SodiumFood Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 3 Fat; 0 Other Carbohydrates
Mango Daiquiri Ice Pops
3 cups chopped peeled mangoes (2)
6 tablespoons light rum
1/2 cup superfine granulated sugar
2 tablespoons water
1 1/2 tablespoons fresh lime juice
SPECIAL EQUIPMENT:
8 1/3-cup ice pop molds
8 wooden sticks
Blend all ingredients in a blender until smooth, then force through a fine sieve into a large glass measuring cup. Pour into molds and add sticks. Freeze at least 24 hours.
Per serving: 94 Calories (kcal); trace Total Fat; (2% calories from
fat); trace Protein; 18g Carbohydrate; 0mg Cholesterol; 2mg SodiumFood Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates
Midori Melon Ice Pops:
4 cups (1/2-inch pieces) peeled ripe honeydewmelon (1)
5 tablespoons Midori -- (melon liqueur)
3 tablespoons vodka
1 1/2 tablespoons superfine granulated sugar
SPECIAL EQUIPMENT:
6 1/3-cup ice pop molds
6 wooden sticks
Blend all ingredients in a blender until smooth. Pour purée into a
sieve lined with a double thickness of cheesecloth set over a bowl and let drain, undisturbed, 30 minutes. Discard solids in sieve. Pour liquid into molds and freeze at least 24 hours. Add sticks when mixture is slushy, about 1 hour.
Per serving: 91 Calories (kcal); trace Total Fat; (1% calories from
fat); 1g Protein; 12g Carbohydrate; 0mg Cholesterol; 11mg SodiumFood Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates
New England Blackberry "Torte"
1 cup stone-ground yellow cornmeal
1 1/2 teaspoons baking powder
1/8 teaspoon salt
1 stick unsalted butter -- softened (1/2 cup)
1 cup plus 1 tablespoon sugar
2 large eggs
1 teaspoon vanilla
1 pint blackberries -- (2 cups)
1 teaspoon fresh lemon juice
1/2 teaspoon cinnamon
ACCOMPANIMENT:
whipped cream or vanilla ice cream
Preheat oven to 350°F.
Sift cornmeal through a fine sieve, discarding any coarse grit (there may be 1 to 2 tablespoons grit). Resift cornmeal through fine sieve with baking powder and salt, discarding any coarse grit in sieve (up to 1 tablespoon more).
Beat together butter and 1 cup sugar with an electric mixer until
light and fluffy. Stir in cornmeal mixture, then beat in eggs and
vanilla until well blended.
Spread batter in a buttered 9 1/2-inch deep-dish glass or ceramic pie plate or gratin dish.
Toss berries with lemon juice and strew over batter. Mix remaining tablespoon sugar with cinnamon and sprinkle over berries.
Bake "torte" in middle of oven until top is crusty (berries sink to
bottom during baking) and a tester inserted in center comes out
clean, about 1 hour.
Serve warm.
Per serving: 399 Calories (kcal); 17g Total Fat; (38% calories from
fat); 4g Protein; 58g Carbohydrate; 104mg Cholesterol; 188mg SodiumFood Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 3 Fat; 2 1/2 Other Carbohydrates
NOTES : We loved this cobblerlike dessert, with its crisp topping and tender berries beneath. When testing the recipe, we found that the fine grind of Indian Head stone-ground cornmeal works best.