In today’s health conscious world more and more people are searching for ways to cook healthy food including professional chefs.  That’s why, in Techniques of Healthy Cooking the Culinary Institute of America takes aim at helping professionals provide nutritional and flavorful food.  Part nutritional guide and part cookbook, this book is packed with both dietary information, techniques and great recipes.  It offers practical advice, recipes and meal approaches aimed at the professional chef.  Home cooks will find much of the information useful but be warned – most recipes serve 10.  For an example, try out the recipe for Seared Scallops with Beet Vinaigrette below.  Other than the serving size, however, the recipes are approachable by the home cook and for anyone interested in creating wonderfully flavorful, yet healthy food, this is a great cookbook to check out.   

Seared Scallops with Beet Vinaigrette

From Techniques of Healthy Cooking, by The Culinary Institute of America. Wiley 2007. 

Servings: 10

Portioning information: 3H oz / 100 g scallops, H oz / 15 g salad, 2 tbsp / 30 mL

Nutrition per serving: 156 calories, 2 g fat, 12 g total carbohydrate, 23 g protein, 134 mg sodium, 53 mg cholesterol

Beet Vinaigrette

• 8 oz / 225 g beets
• N cup / 80 mL cider vinegar
• 3 tbsp / 45 mL extra-virgin olive oil
• 2 tsp / 10 mL chopped dill
• 1 tsp / 5 mL kosher salt
• G tsp / 1.25 mL ground black pepper
• 2G lb / 1 kg sea scallops, muscle tabs removed
• 5 oz / 140 g mixed greens
• 3 oz / 85 g julienned carrot
• 3 oz / 85 g julienned daikon

1. Prepare the beet vinaigrette by simmering the beets in acidulated water until tender (see Note). When the beets are cool enough to handle, peel and chop. Place the beets and vinegar in a blender and purée until smooth. Whisk in the oil and season with the dill, salt, and pepper.

2. For each portion: Dry approximately 3H oz / 100 g scallops with paper toweling and dry-sear in a seasoned sauté pan until brown on both sides and cooked through. Arrange the scallops with 1/2 oz / 14 g greens and 1 tbsp / 15 mL each of grated carrot and daikon on a room temperature plate. Drizzle with 2 tbsp / 30 mL beet vinaigrette and serve.

Note

For a more intense color and flavor, use a juice machine to juice the raw beets. Combine the juice and vinegar, whisk in the oil, and season with dill, salt, and pepper.

About Techniques of Healthy Cooking

Created by the experts at The Culinary Institute of America, Techniques of Healthy Cooking is an indispensable companion in today’s health-conscious world. Drawing on the latest dietary guidelines, it provides detailed information for cooks eager to introduce more flavorful, healthier choices to their menus. You will find advice on ingredients and serving sizes, guidance on developing recipes and menus, and more than 400 delicious recipes. Throughout, nearly 150 vibrant, all-new color photographs showcase finished dishes and illustrate the techniques, ingredients, and equipment of healthy cooking. Inspired by the information and recipes in the book, you will be able to create dishes that are not only exciting and great-tasting, but healthy at the same time.

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