Chefs' Secrets for Healthier Cooking
4 top chefs share tips and recipes for lighter dishes that don't scrimp on taste and style.
Healthy Chefs' Recipes continued...
Note: If the corn juice curdles during cooking, don't worry. Beat the
curdled liquid with an electric mixer set on medium speed until smooth before
you add the rest of the vegetables.
Yield: 8 servings
Our Advice: Journal single serving as a meal
Per serving: 305 calories, 10 g protein, 70 g carbohydrate, 3
g fat, 0.5g saturated fat, 0 mg cholesterol, 19 g fiber, 53 mg sodium. Calories
from fat: 8%.
From Taste Pure and Simple: Irresistible Recipes for Good
Food and Good Health (Chronicle Books, 2003) by Michel Nischan with Mary
Goodbody. © 2003. Reprinted with permission from the publisher.
Tofu Strawberry-Banana Smoothie
WebMD Weight Loss Clinic Members: Journal as replacement
You'll never miss the fat or the calories with this smoothie recipe from
Amidor. You can add a spoonful or two of peanut butter and/or a teaspoon of
chocolate syrup for a stronger flavor. Just be mindful of your portion
3/4 cup silken tofu
1 cup frozen strawberries
1 frozen banana, cut into pieces
1/2 cup soymilk
2 tablespoons peanut butter (optional, for more flavor and protein)
2-3 ice cubes
• Place all ingredients in blender; blend until mixture is smooth.
Yield: 1 serving
Per serving: 338 calories, 20 g protein, 46 g carbohydrate, 12
g fat, 1.7 g saturated fat, 8.5 g fiber, 0 mg cholesterol, 31 mg sodium.
Calories from fat: 29%.
Recipe provided by Toby Amidor, MS, RD, nutrition instructor,
Art Institute of New York City; © 2006 Toby Amidor.
Shrimp and Brown Rice Wontons
WebMD Weight Loss Clinic Members: Journal 3 wontons as 4 ounce
lean fish or seafood without fat + 1/2 cup starchy foods and legumes without
Garnero offers this lower-fat, full-flavor recipe for Asian shrimp and
1 packet square Wonton wrappers
12 ounces shrimp, veins removed
1 tablespoon sesame oil
1 tablespoon sugar
1 tablespoon parsley, chopped
2 teaspoons garlic, chopped
2 teaspoons ginger, chopped
3 tablespoons carrots, minced, blanched
3 tablespoons celery, minced, blanched
1 to 2 teaspoons salt
1/2 teaspoon black pepper
3/4 cup brown rice, completely cooked
2 bunches scallions, green only
2 teaspoons rice vinegar
2 tablespoons peanut oil
4 tablespoons neutral-flavored vegetable oil
1/2 teaspoon salt
Garnish:Large bamboo steamer basket (if available)
Banana leaves, cut into triangles (1 piece per plate)
Scallions, sliced (if desired)
Toasted sesame seeds (if desired)
Lite soy or ponzu sauce for dipping
- First, make Scallion Oil: Blanch scallions briefly in boiling water. Then
place scallions and vinegar into a blender and puree until very smooth. Add the
oil while the blender is running to form an emulsion. Season to taste with
- Next, prepare filling: Place shrimp, oil, sugar, parsley, garlic, ginger,
salt and pepper into food processor and quickly pulse to make a coarse and
chunky paste. Remove puree, put cooked rice into processor, and quickly puree
just to break up the grains. Combine the rice, shrimp, and diced vegetables and
- Fill the wonton wrappers with shrimp filling as directed on wonton package.
(If making ahead, transfer to a baking sheet lined with parchment; refrigerate
or freeze until ready to cook.)
- To cook wontons, heat a small amount of oil in large sauté pan and cook
filled wontons lightly golden brown. Turn on side; add just enough water to
cover the bottom of the pan. Cover; steam until centers are cooked, 4-5
- To serve, place banana leaves (if using) in the bottom of steamer basket or
dish, then place the wontons on top of the leaves. Top each wonton with
scallion oil, sesame seeds, and sliced scallions as desired. Place sets of
chopsticks around the basket and serve individual containers of dipping sauce
on the side.