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Accessible recipes for healthful eating

The Baltimore Sun

The Food You Crave

By Ellie Krieger

Techniques of Healthy Cooking

By The Culinary Institute of America

John Wiley & Sons Inc. / $65 / 2007

This cookbook expects a lot from you. Of course you will carve out seven hours to make one gallon of stock for a recipe that requires 2 ounces. You certainly own a kitchen scale so you can weigh all your ingredients, and you most definitely know what tomato concasse is without resorting to Google. Essentially a textbook for food-service professionals, Techniques of Healthy Cooking is at once inspiring and intimidating.

The section on vinaigrettes and sauces is excellent and accessible to nearly all skill levels. Chinese Long-Bean Salad With Tangerines and Sherry-Mustard Vinaigrette was delicious. A lime-cilantro vinaigrette was a zippy addition to broiled red snapper. The Moroccan Chicken made a great lunch sandwich stuffed into pita. In the interest of full disclosure, however, I used canned stock and canned diced tomatoes instead of homemade stock and concasse. No one was the wiser.


Macaroni and Four Cheeses -- Serves 8

cooking spray

one 16-ounce box elbow macaroni

two 10-ounce packages frozen pureed winter squash

2 cups low-fat milk

1 1/3 cups grated extra-sharp cheddar cheese (4 ounces)

2/3 cup grated Monterey Jack cheese (2 ounces)

1/2 cup part-skim ricotta cheese

1 teaspoon salt

1 teaspoon dry mustard

1/8 teaspoon cayenne pepper

2 tablespoons plain dry bread crumbs

2 tablespoons freshly grated parmesan cheese

1 teaspoon olive oil

Preheat the oven to 375 degrees. Coat a 9-by-13-inch baking dish with cooking spray.

Cook the macaroni according to the package directions. Drain and transfer to the prepared baking dish.

Meanwhile, place the frozen squash and milk in a large saucepan and cook over low heat, stirring occasionally and breaking up the squash with a spoon until it is defrosted.

Turn the heat up to medium and cook until the mixture is almost simmering, stirring occasionally. Remove the pan from the heat and stir in the cheddar, Jack cheese, ricotta, salt, mustard and cayenne. Pour this mixture over the macaroni and stir to combine.

Combine the bread crumbs, parmesan and oil in a small bowl. Sprinkle over the top of the macaroni and cheese. Bake until the cheeses are bubbling around the edges, about 20 minutes, then broil for 3 minutes so the top is crisp and nicely browned.

Recipe and analysis from "The Food You Crave"

Per serving: 390 calories, 18 grams protein, 11 grams fat, 6 grams saturated fat, 56 grams carbohydrate, 4 grams fiber, 35 milligrams cholesterol, 547 milligrams sodium

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