The High-Protein Cookbook - Linda West Eckhardt [15]
Cooking Lesson
Curry powder must always be toasted or sautéed in fat to cook thoroughly before adding other ingredients. If you see a recipe that skips this step, it is a mistake. Flavor releases in the presence of heat and fat. You can toast curry powder easily in a dry skillet for 1 minute. We often toast curry powder in the toaster oven right on the baking sheet for the same amount of time it takes to toast a piece of toast.
Roasted Shrimp with Fresh Ginger on Wilted Watercress
The sweet flavor of shrimp is complemented by the complex blend known as five-spice powder, which is in turn counterbalanced by peppery watercress. A completely satisfying meal.
MAKES 2 SERVINGS
Preparation time: 5 minutes
Cooking time: 10 minutes
2 tablespoons olive oil
1 tablespoon chopped fresh ginger
1 large garlic clove, finely chopped
¼ teaspoon five-spice powder
½ teaspoon kosher salt
½ teaspoon freshly milled black pepper
12 ounces large shrimp, peeled
4 cups watercress, rinsed and rough stems removed
Preheat the oven to 350°F. Stir together the oil, ginger, garlic, five-spice powder, salt, and pepper in a medium bowl. Toss in the shrimp, coating evenly, then cover and let stand for 10 minutes or so.
Arrange the shrimp in one layer on a baking sheet. Roast until the shrimp turns pink, 3 minutes. Remove the shrimp from the oven and set aside on a warm plate, covered, to keep warm. Place the watercress (still wet from washing) in a hot skillet and stir-fry just until wilted, about 1 minute. Divide the watercress between two dinner plates and top with hot roasted shrimp. Serve at once.
Nutritional Analysis: 263 calories, FAT 16 g, PROTEIN 28 g, CARB 3 g, FIBER 1 g, CHOL 242 mg, IRON 5 mg, SODIUM 888 mg, CALC 141 mg
Menu Suggestion
All we add to this all-in-one dinner is a clementine or tangerine on the side.
Health Benefit
Ginger has been prized in Asian cuisine for millennia, not only for its ability to boost flavors, but also for its help in promoting a long and peaceful life.
Spicy Freshwater Trout on a Bed of Peppery Watercress
What could be better than a freshwater trout, already deboned and ready for your skillet. Season it with surprising secret ingredients, including chili powder, curry, even pumpkin pie spice, then bake quickly and serve on a bed of peppery watercress.
MAKES 2 SERVINGS
Preparation time: 15 minutes
Cooking time: 8 to 10 minutes
1 tablespoon olive oil
12 ounces boned freshwater trout
¼ teaspoon kosher salt
½ teaspoon freshly milled black pepper
¼ cup bread crumbs
½ teaspoon curry powder
½ teaspoon chili powder
½ teaspoon pumpkin pie spice
⅛ teaspoon dried thyme
⅛ teaspoon cayenne
⅛ teaspoon ground nutmeg
2 cups watercress, rinsed and tough stems removed
Preheat the oven to 450°F. Film a baking dish with oil and add the fish, skin side down. In a small bowl, mix the salt, pepper, bread crumbs, curry powder, chili powder, pumpkin pie spice, thyme, cayenne, and nutmeg. Pat this mixture over the flesh of the fish. Drizzle the tablespoon of oil over all. Bake about 8 minutes, or until the fish flakes.
Meanwhile, divide watercress between two plates. Top with the fish and serve.
Nutritional Analysis: 363 calories, FAT 17 g, PROTEIN 39 g, CARB 12 g, FIBER 1 g, CHOL 100 mg, IRON 2 mg, SODIUM 488 mg, CALC 196 mg
Cooking Lesson
Delicate whole trout that come deboned require careful handling. You can, of course, cook them in a skillet, but take care that you have a large enough spatula to turn them without breaking them up. A blast of hot air in the oven will cook them just as fast, and with no great risk of breakage. To transfer to a dinner plate, use one large or two medium spatulas, and carefully lift the fish to the dinner plate.
LAMB: THE PRINCE OF FLAVOR
Lamb is the most flavorful of all the red meats. It is so sumptuous that grilled with just a little salt and pepper, it is heaven. Its distinct taste also makes it stand up nicely to bold flavors. It is a great way to fight food boredom. Because lamb is