The High-Protein Cookbook - Linda West Eckhardt [14]
The marriage of sweet crabmeat with bitter spinach is moderated by this silky smooth Swiss Cheese Sauce. Add a glass of white wine for a perfect celebration meal.
MAKES 2 SERVINGS
Preparation time: 15 minutes
Cooking time: 20 minutes (concurrent)
3 tablespoons unsalted butter
2 tablespoons minced shallot
1 garlic clove, minced
1 cup sliced mushrooms
6 ounces fresh crabmeat, picked over for bits
of shell and cartilage
1 tablespoon dry white wine
1 tablespoon heavy cream
12 ounces baby spinach
SWISS CHEESE SAUCE
1 teaspoon unsalted butter
1 teaspoon all-purpose flour
¾ cup milk
½ teaspoon kosher salt
½ teaspoon freshly milled black pepper
¼ teaspoon cayenne
¼ cup grated Swiss cheese
1 tablespoon pine nuts
Preheat the oven to 400°F. Generously butter two ramekins or scallop shells. Melt 2 tablespoons of the butter over medium heat in a large skillet, then add the shallot and garlic and cook until translucent, about 3 minutes. Add the mushrooms and cook 3 to 5 minutes more, then add the crabmeat, wine, and cream. Cook and stir until well combined, about 3 minutes, then transfer to a bowl. Heat the remaining tablespoon of butter in the skillet and add the spinach. Cook over high heat just until wilted, 1 or 2 minutes, then divide it between the two prepared ramekins. Top with the crab mixture.
Make the sauce by melting the 1 teaspoon of butter in the skillet or saucepan over medium heat. Add the flour and cook until it turns golden. Add the milk all at once, then add the salt and pepper, and cayenne. Cook over medium heat until thick. Remove from heat and stir in the cheese.
Pour the sauce evenly over the ramekins. Top with pine nuts. Pop them into the oven and cook until bubbly and brown, about 15 minutes.
Nutritional Analysis: 452 calories, FAT 30 g, PROTEIN 30 g, CARB 16 g, FIBER 5 g, CHOL 170 mg, IRON 6 mg, SODIUM 1,205 mg, CALC 520 mg
Cooking Lesson
Your ability to buy fresh crab used to depend upon your proximity to the crab pots, but nowadays cans of pasteurized fresh crab are sold at the fish counters of supermarkets from coast to coast. However, really fresh crab is still the much better alternative.
Curried Shrimp on Caramelized Onions
The bright colors, intense flavors, and varied textures of this recipe will make you forget that you are on a controlled regimen. Can food this rich really be diet food!?
MAKES 2 SERVINGS
Preparation time: 10 minutes
Cooking time: 30 minutes (concurrent)
Carmelized Onions (recipe follows)
1 tablespoon unsalted butter
2 tablespoons olive oil
2 tablespoons chopped onions
1 teaspoon curry powder
½ teaspoon kosher salt
1 pound medium shrimp, peeled and deveined
1 tomato, finely chopped, plus minced tomato for garnish
¼ cup heavy cream
Toasted sliced almonds, for garnish
Cook the Caramelized Onions, following the directions below. When they have been in the oven for 15 minutes, begin the shrimp. Melt the butter and olive oil in a medium skillet over medium-high heat. Stir in the raw onions and cook until onions become golden, 3 to 5 minutes. Add the curry powder and salt and cook for 1 more minute. Toss in shrimp and cook just until they begin to turn pink, about 3 minutes. Add the chopped tomato and cream and cook for 1 more minute. Remove from the heat.
Divide the Caramelized Onions between two plates. Top with curried shrimp. Garnish with additional minced tomatoes and toasted almonds.
Nutritional Analysis, including Caramelized Onions: 528 calories, FAT 38 g, PROTEIN 37 g, CARB 9 g, FIBER 2 g, CHOL 394 mg, IRON 6 mg, SODIUM 1,651 mg, CALC 110 mg
Caramelized Onions
2 medium onions or 1 large Vidalia or Walla Walla, thinly sliced
1 tablespoon unsalted butter
1 tablespoon olive oil
½ teaspoon salt
Freshly milled black pepper to taste
Preheat the oven to 400°F. Toss together the onions, butter, olive oil, salt, and pepper in a 13 X 9 X 2-inch pan. Spread the onions evenly across the bottom of the pan. Place in the oven, uncovered, for 30 minutes. Give the onions a stir about every 10 minutes. Ovens vary in heat, so keep