Once again, 'tis the season to be dieting. To help ease into your new routine, imagine you're at a magnificent health spa with a world-renowned chef whipping up gorgeous, palate-pleasing meals.
The secret of spa cuisine is moderation rather than deprivation. Use the best ingredients you can find and focus on foods that you really love. Because your portion sizes will be modest you won't have to mortgage the house to afford luxury ingredients. Serve your creations on smaller plates (the size used for salads). Make each meal an event: set the table with your best silver, pretty linen napkins and crystal goblets of mineral water with a slice of lemon and, voilà, you'll have the feel of a spa experience without the hefty price-tag.
Tomato, Herb & Goat Cheese Spaghettini
4 Tbsp low-sodium chicken broth
2 tsp olive oil
2 tsp minced garlic
2 cups of cherry or grape tomatoes, halved or quartered (depending on size)
3 Tbsp chopped fresh basil
2 Tbsp minced fresh Italian flat-leaf parsley
4 oz semi-soft goat cheese (chevre), crumbled
Salt and freshly ground black pepper to taste
8 oz spaghettini, cooked as per package directions and kept warm
Heat one tablespoon broth and two teaspoons olive oil in a large non-stick skillet over medium heat. Add the garlic and saute for two minutes; add cherry tomatoes and cook until just softened, about one minute. Add the remaining broth and heat through. Add the tomato mixture to the cooked pasta and toss to combine. Add the herbs and the goat cheese; toss to combine. Season to taste with salt and pepper. Makes four approximately one-cup servings, each about 300 calories.
Chicken & Asparagus with Melted Gruyère
½ lb asparagus, trimmed and cut into one-inch pieces
2/3 cup low-sodium chicken broth
2 tsp plus
¼ cup all-purpose flour, divided use
Four 4-5 oz boneless, skinless chicken breasts Salt and freshly ground black pepper
1 Tbsp vegetable oil1 shallot, thinly sliced
½ cup dry white wine
1/3 cup low-fat sour cream (don't use fat-free)
1 Tbsp chopped fresh tarragon
2 tsp fresh lemon juice
2/3 shredded Gruyère or Swiss cheese
Steam the asparagus in a steamer basket until just tender, about three minutes. Remove from heat and set aside. Very gradually whisk the chicken broth into the two teaspoons of flour in a small bowl until smooth; set aside. Place each chicken breast between two pieces of plastic wrap and pound until one-half-inch thick (if the pieces become too large cut them in half).
Place the remaining one-quarter cup of flour in a shallow dish; season the chicken breasts with salt and pepper, then dredge both sides in the flour, shaking off any excess. Heat the oil in a large skillet over medium heat. Add the chicken and cook until golden brown, three or four minutes per side, adjusting heat to prevent chicken from scorching. Transfer chicken to a plate and cover with foil to keep warm. Add the wine, shallot and reserved chicken broth mixture to the pan; cook, stirring, over medium heat until thickened, about two minutes (if sauce gets too thick add a little more chicken broth).
Reduce heat to low and stir in tarragon, lemon juice, sour cream and the reserved asparagus. Return chicken to the pan and turn to coat with the sauce. Sprinkle cheese evenly over the chicken; cover pan and continue cooking until cheese is just melted, about two minutes. Makes four servings, about 325 calories each.
Key Lime Custard
4 egg yolks
½ cup freshly squeezed lime juice
1 can sweetened condensed milk
Preheat oven to 300° F. In a large bowl, whip egg yolks and lime juice with a handheld mixer on high until doubled in volume and lemon yellow in colour.
Add condensed milk and mix on low speed until combined (don't over mix). Pour into eight four-ounce custard dishes. Bake for 10 to 15 minutes, or until a toothpick inserted in the centre comes out clean. Refrigerate for two to three hours before serving. Makes eight servings, about 125 calories each. Add a tablespoon of whipped cream for an additional 15 calories.
Angela Shellard is a self-described foodie. She has done informal catering for various functions. Contact: [email protected].
