The High-Protein Cookbook Part 5

Sesame-Crusted Chicken on a Bed of Bean Sprouts Watch Chinese cooks at the wok, and you'll learn a lot of great techniques for getting maximum flavor from simple ingredients. All you need to complete the meal is a bed of cold raw bean sprouts and you'll get everything in one bite: hot, salty, sweet, bitter, and crunch.

MAKES 2 SERVINGS.

Preparation time: 20 minutes Cooking time: 10 minutes 2 boneless, skinless chicken thighs (10 ounces total) 1 teaspoon low sodium soy sauce 1 teaspoon grated fresh ginger teaspoon ground cinnamon teaspoon white pepper teaspoon fennel seeds teaspoon kosher salt 1 garlic clove, crushed 1 large egg white, lightly beaten Grated zest from lemon plus 1 teaspoon fresh lemon juice 1 tablespoon all-purpose flour 1 tablespoon toasted sesame seeds 2 tablespoons peanut oil 3 cups chilled bean sprouts Place the thighs in a gla.s.s dish. Mix the soy sauce, ginger, cinnamon, white pepper, fennel seeds, salt, and garlic in a small bowl. Pour over the chicken. Cover and set aside for 10 to 15 minutes.

Meanwhile, in a medium bowl, whisk the egg white with the lemon zest and juice until foamy. Sprinkle the chicken pieces with the flour, then dredge in the egg mixture. Preheat a large skillet over medium-high heat, then add the oil. Add the chicken and cook about 6 minutes on each side, or until cooked through.

Divide the bean sprouts between two dinner plates. Top with cooked chicken and serve.

Nutritional a.n.a.lysis: 396 calories, FAT 19 g, PROTEIN 35 g, CARB 14 g, FIBER 4 g, CHOL 118 mg, IRON 10 mg, SODIUM 538 mg, CALC 50 mg Cooking LessonUse bean sprouts within a day or two of purchasing them. Store, covered, in the refrigerator and rinse well before using.

Chopped Chicken Salad with Romaine For a great quick meal, start out with ready-roasted chicken b.r.e.a.s.t.s from the deli or supermarket.

MAKES 2 SERVINGS.

Preparation time: 10 minutes 8 ounces roasted chicken breast, chopped into bite-size pieces cup chopped red apple (macintosh or other puckery sweet varieties) cup chopped celery 1 tablespoon coa.r.s.ely chopped dry-roasted peanuts DRESSING.

cup plain yogurt 1 tablespoon mayonnaise teaspoon curry powder teaspoon kosher salt pinch of cayenne 4 cups coa.r.s.ely chopped romaine lettuce leaves Toss together the chicken, apple, celery, and peanuts in a large bowl. In a small bowl, stir together the ingredients for the dressing. Toss with the chicken mixture. Arrange the lettuce leaves on two plates, mound the chicken mixture on top, and serve.

Nutritional a.n.a.lysis: 363 calories, FAT 18 g, PROTEIN 39 g, CARB 13 g, FIBER 4 g, CHOL 100 mg, IRON 3 mg, SODIUM 474 mg, CALC 128 mg Cooking LessonWe need lots of quick fallback meals to keep us on the carb straight and narrow, and roast chicken from the market is high on our list. You can store the chicken in the refrigerator for several days, and simply cut yourself approximately 1 cup of meat to yield a 4-ounce serving. Go ahead. Eat the skin. That's where the flavor is, and you needn't deprive yourself of it.

Warm Wild Mushroom and Chicken Salad in a Balsamic Vinaigrette This warm salad will feed your heart and your stomach. The earthy flavor of the mushrooms juxtaposed with the sweet and sour vinaigrette and the bitter greens is delightful. A variety of fresh and rehydrated mushrooms work, including b.u.t.ton, morel, cremino, oyster, portobello, and stemmed shiitake.

MAKES 2 SERVINGS.

Preparation time: 15 minutes Cooking time: 15 minutes 2 tablespoons extra-virgin olive oil 1 tablespoon balsamic vinegar teaspoon dried thyme 2 tablespoons finely chopped fresh chives 2 boneless, skinless chicken b.r.e.a.s.t.s (10 ounces total), split and pounded to -inch thickness Salt and freshly milled black pepper to taste teaspoon sesame oil 8 ounces a.s.sorted wild mushrooms 2 shallots, finely chopped 2 cups mesclun or mixed baby greens Stir together 2 tablespoons of the olive oil, the vinegar, thyme, and 1 tablespoon of the chives in a medium bowl. Set aside. Toss the chicken b.r.e.a.s.t.s with 1 tablespoon of the olive oil and the salt and pepper. Heat a dry medium skillet over medium-high heat for 2 minutes. Add 2 tablespoons of the olive oil and saute the chicken for 5 to 7 minutes per side, until well done. Add to the bowl of dressing and hold. Toss the mushrooms in the sesame oil and and saute with the shallots for 3 minutes. Cover and continue to cook for 5 to 7 minutes, stirring occasionally, until the mushrooms are tender. Toss the cooked mushrooms and shallots with the chicken and vinaigrette. Remove the chicken pieces and mushrooms from the dressing and toss in the mesclun greens. Toss thoroughly and divide the greens between two dinner plates, top with the chicken, and then the mushrooms. Garnish with the remaining chives.

Nutritional a.n.a.lysis: 467 calories, FAT 27 g, PROTEIN 46 g, CARB 11 g, FIBER 3 g, CHOL 119 mg, IRON 3 mg, SODIUM 709 mg, CALC 63 mg

EGGS: DELICIOUSLY VERSATILE.

We love eggs. And the truth is, as long as you have no identified cholesterol problem, you need not worry about eating them. Eggs are flavorful, fast to prepare, and full of protein, so they fill you up. Recent studies have suggested that eggs provide all nine of the essential amino acids and a host of vitamins not found in the same combination in other foods. Eggs are essential to many dishes and can be a main course. For both Katherine and Linda, they are the emergency dinner of choice. Saute some scallions, celery, and a bit of fresh dill, whisk in a couple eggs, and you have a satisfyingly quick dinner. You can reduce the saturated fat further by cooking them in olive oil instead of b.u.t.ter. And the truth is, as long as you have no identified cholesterol problem, you need not worry about eating them. Eggs are flavorful, fast to prepare, and full of protein, so they fill you up. Recent studies have suggested that eggs provide all nine of the essential amino acids and a host of vitamins not found in the same combination in other foods. Eggs are essential to many dishes and can be a main course. For both Katherine and Linda, they are the emergency dinner of choice. Saute some scallions, celery, and a bit of fresh dill, whisk in a couple eggs, and you have a satisfyingly quick dinner. You can reduce the saturated fat further by cooking them in olive oil instead of b.u.t.ter.

While there has been altogether too much hype by the media about the dangers of eggs, the food safety issue should be addressed. In fact, salmonella, which is only present on the sh.e.l.l of an egg, is found only on 1 in 10,000 to 1 million eggs, depending on whose statistics you believe. If you get the 1 in 10,000 (you also might win the lottery), it is not likely to multiply in your refrigerator. The biggest risk is in restaurants and inst.i.tutions serving a big brunch to clientele, when large numbers of eggs are cracked and left out in bowls for hours. In this setting, the raw eggs warm up and provide the perfect environment for pathogens to multiply.

Salmonella inflicts its victims with bad, flulike symptoms but rarely kills anyone. The exceptions are people with compromised immune symptoms, pregnant women (it gravely endangers a fetus), the very old, and the very young. Anyone in one of these groups should avoid food that contains raw or under-cooked eggs at all costs. Salmonella in these populations is serious. The list of foods to avoid include any type of mousse, homemade mayonnaise, Caesar salads that use a raw egg yolk, and sunny-side-up or three-minute eggs, to name a few. In our recipes, the eggs are cooked thoroughly.

This delightful protein source is great for fast-lane low-carb eaters. We have developed some voluptuous recipes that prove that eggs are great for dinner. They are also great for lunch and breakfast, and they play an important role in many desserts. If you can buy free-range eggs, do so-they are far superior to pallid, commercially raised eggs. The chickens get out and scratch, eat a few worms, catch a few bugs, and as a result, those yolks are a cheerful yellow, the sh.e.l.ls are thicker, and the flavor intensely egg-y. They are still a bargain, even at the higher price.

Crimini Mushrooms and Tomato Frittata Call It an omelet, a frittata, or an egg pie. The result Is the same. If you don't want to stand and cook omelets one at a time, here's the one-dish answer. Load that omelet with good-for-you vegetables (which can be cooked), take your time cutting and cooking them before you add the eggs, and you'll have a one-dish dinner that's satisfying.

MAKES 2 SERVINGS.

Preparation time: 15 minutes Cooking time: 30 minutes (concurrent) 1 tablespoon olive oil cup finely chopped red onion 2 garlic cloves, minced cup chopped red bell pepper 1 cup sliced crimini mushrooms teaspoon kosher salt teaspoon freshly milled black pepper teaspoon cayenne, or to taste cup minced plum tomato 6 large eggs 2 tablespoons minced fresh flat-leaf parsley 1 tablespoon chopped fresh chives Heat a 10-inch ovenproof nonstick skillet over medium heat, then add the oil. One at a time, cut the onion, garlic, bell pepper, and mushrooms and add them to the skillet as you get them cut, stirring after each addition. Season to taste, cover, and cook over medium-low heat until the mushrooms are tender, about 10 minutes. Stir in the tomatoes and cook 5 minutes more.

Whip the eggs in a mixing bowl. Add the parsley and chives and pour over the vegetables. Cook over medium-low heat until the bubbles begin coming up through the bottom and the top is mostly set, about 10 minutes. Run the frittata under the broiler to finish cooking and remove when it's brown and bubbly, about 5 minutes. Cut into wedges and serve warm or at room temperature.

Nutritional a.n.a.lysis: 328 calories, FAT 22 g, PROTEIN 21 g, CARB 11 g, FIBER 2 g, CHOL 638 Mg, IRON 3 mg, SODIUM 781 mg, CALC 100 mg Cooking LessonLearning to plan your meals is important. Each meal should contain at least 27 grams of protein. Eggs are about 7 grams of protein each. So feel free to add a couple strips bacon (at 4 grams of protein per slice), or sausage (5 grams of protein per patty), or even Canadian bacon (a 2-ounce slice only has 2.5 grams of fat and 12 grams of protein). Then your supper will contain enough protein to hold you until breakfast.

Madras Deviled Eggs When the English went to India, they combined their favorite foods with those of the natives to create a splendid fusion of East meets West. These hot, frisky deviled eggs can be your Pa.s.sage to India.

MAKES 2 SERVINGS.

Preparation time: 20 minutes 6 large eggs FILLING.

2 tablespoons mayonnaise 1 tablespoons 2% fat small curd cottage cheese (or ricotta) 1 teaspoons Madras curry powder teaspoon cayenne, or to taste teaspoon ground c.u.min 1 tablespoon minced Major Grey's chutney 1 tablespoon chopped fresh chives Juice of lime Paprika for dusting the tops of the eggs medium cuc.u.mber, peeled cup rice wine vinegar teaspoon kosher salt Place the eggs in a medium saucepan and add cold water to cover by at least 1 inch. Bring to a boil over medium-high heat and cook 12 minutes. Run cold water over the eggs to cool, then peel and cut in half.

While the eggs are cooking, mix together the filling ingredients. Mash with the back of a spoon to make a rough puree. Mash the egg yolks into the mixture; then, using a tablespoon or a pastry sleeve, fill the egg whites. Dust with paprika, cover, and refrigerate.

Make a quick pickle by slicing thin ribbons from the cuc.u.mber with a potato peeler. Place the cuc.u.mber ribbons in a small bowl with rice vinegar, salt, and a few ice cubes. Refrigerate.

Arrange filled eggs on a handsome plate. Drain the cuc.u.mbers. Lay cuc.u.mber ribbons on top, making accordion ribbons of them for a colorful yellow, green, and white bite.

Nutritional a.n.a.lysis: 389 calories, FAT 27 g, PROTEIN 22 g, CARB 14 g, FIBER 3 g, CHOL 646 mg, IRON 4 mg, SODIUM 944 mg, CALC 129 mg Alsatian Cabbage Custard with Country Ham and Goat Cheese Preparation time: 5 minutes Cooking time: 35 minutes In the South, genteel cooks called this dish "Ladies' Cabbage" because it was considered more refined than the plain, boiled version. In old Texas, the Eckhardt family referred to a particular version of it as Kohl Kopf, Kohl Kopf, which translates to "cabbage head." The flavor profile comes from Alsace, that blessed zone between France and Germany which takes the simplest ingredients-including ham, cabbage, eggs, and local cheeses-and forges them into haute cuisine, or at least "faux Haute." which translates to "cabbage head." The flavor profile comes from Alsace, that blessed zone between France and Germany which takes the simplest ingredients-including ham, cabbage, eggs, and local cheeses-and forges them into haute cuisine, or at least "faux Haute."

Call it what you will, this multilayered dish gives you plenty of flavor and texture. We call this Sat.u.r.day cooking because it takes 30 minutes just to bake the cabbage custard, but it's worth the wait. You could double this recipe and serve it to guests, who would drop their forks. It's that good.

Don't be put off by the long list of ingredients and the work instructions. It's not that difficult. First prepare and bake the cabbage. While it's baking, wrap thin ham slices around goat cheese disks, slather with mustard, and wait. All you're going to do with them is place them atop the cabbage to heat through. During that same 30 minutes, make the sauce, which will add a four-star finish to this lovely dinner. You'll get an explosion of pleasing tastes and textures, and an aroma that will set your mouth watering before you've taken the first bite.

MAKES 2 SERVINGS.

2 cups shredded green cabbage 2 teaspoons unsalted b.u.t.ter cup shredded shallots cup milk 1 large egg plus 2 egg yolks teaspoon Tabasco sauce teaspoon salt teaspoon freshly milled black pepper 3 ounces thinly sliced prosciutto or country ham 2 ounces goat cheese cut into 4 disks 1 teaspoon Dijon mustard SAUCE.

2 tablespoons chopped celery 1 tablespoon Madeira 2 tablespoons water or chicken broth 2 tablespoons cream teaspoon salt teaspoon freshly milled black pepper, or to taste Place a baking pan half full of water in the oven for a water bath. Heat the oven to 325F. b.u.t.ter a 3-cup baking dish. Fill a medium saucepan with water and bring to a boil. b.u.t.ter a piece of wax paper large enough to cover the baking dish.

Drop the cabbage into the boiling water and blanch for 1 minute, then drain. Heat 1 teaspoon of the b.u.t.ter in a medium skillet, then add 1 tablespoon of the shallots and saute for 30 seconds. Stir in the cabbage and saute until the cabbage begins to brown, about 3 minutes.

Whisk together the milk, egg, egg yolks, Tabasco, salt, and pepper in a mixing bowl. Transfer the cabbage to the prepared baking dish. Pour the milk and egg mixture over the cabbage. Cover with the b.u.t.tered wax paper and place in the hot water bath in the oven. Bake 30 minutes.

While the custard cooks, prepare the ham packets. Lay 2 ham slices in a cross pattern, then top with a disk of goat cheese. Fold the ham until you have a neat package with no cheese visible. Repeat with the remaining ham and goat cheese. Slather the tops with Dijon mustard. After the cabbage has cooked for 30 minutes, remove the wax paper and slip the ham packets atop the cabbage. Cook 5 more minutes before serving.

Meanwhile, in the skillet you used to saute the cabbage, melt the second teaspoon of b.u.t.ter. Saute the remaining shallots and the celery for 2 minutes, stirring. Then add Madeira and water or broth stirring to lift the browned bits off the bottom of the skillet. Boil a minute or so, then stir in the cream and season to taste with salt and pepper.

Pour the sauce over the top of the baked custard and serve at once.

Nutritional a.n.a.lysis: 374 calories, FAT 24 g, PROTEIN 24 g, CARB 13 g, FIBER 2 g, CHOL 283 mg, IRON 3 mg, SODIUM 2,013 mg, CALC 200 mg Cooking LessonThis menu was inspired by a visit to Larry Forgione's fine midtown Manhattan restaurant, An American Place. Larry is a master of layering flavors, creating dishes that look good and taste good. Eat with him, and you'll develop great standards. Now about that dessert menu. Just smile and say "Espresso, please," when the time comes.Menu SuggestionA plate of cantaloupe and shards of blue cheese will finish this meal perfectly.

Shirred Eggs Florentine Quick as a wink, this latter-day Popeye supper is satisfying and easy to put together after work. Just remember to turn the oven on to 350F before you even open the refrigerator door to s.n.a.t.c.h up the eggs.

MAKES 2 SERVINGS.

Preparation time: 5 minutes Baking time: 20 to 25 minutes One 12-ounce box chopped frozen spinach, thawed, or 1 pound fresh baby spinach wilted (see note) 2 scallions, white and green parts, thinly sliced cup light cream 2 tablespoons grated parmesan cheese 2 tablespoons grated mozzarella cheese teaspoon freshly grated nutmeg teaspoon kosher salt teaspoon freshly milled black pepper 4 large eggs 2 tablespoons chopped hazelnuts Heat the oven to 350F. Lightly b.u.t.ter a 7 10-inch baking dish or two 6-inch ramekins. Arrange the spinach in the dish(es). Using the back of a large spoon, make indentations in the spinach. Put the cream in a small bowl and mix with grated cheeses, nutmeg, salt, and pepper. Then, pour around the spinach. Break the eggs into the indentations. Sprinkle hazelnuts on top, then bake 20 to 25 minutes, or until the egg whites are set, but the yolks are still soft. Serve hot.

Nutritional a.n.a.lysis: 398 calories, FAT 30 g, PROTEIN 23 g, CARB 12 g, FIBER 5 g, CHOL 473 mg, IRON 4 mg, SODIUM 692 mg, CALC 430 mg Cooking LessonUse fresh baby spinach if you wish. It will take 5 minutes longer to prepare than frozen spinach, but you'll get a bright green and the freshest taste ever. Buy a pound of it, bring it home, and wash it, spinning it dry. Then wilt it in an ovenproof skillet or gratin dish over high heat, tossing just until the spinach collapses. Now, drain the liquid and proceed with the recipe, making indentations in the spinach and breaking the eggs into them.Health BenefitSpinach is, as Popeye knew, good for you, has plenty of iron, lots of fiber, and tastes good besides.

Poached Eggs with Lime-Jalapeno Hollandaise Sauce on a Bed of Roasted Yellow Crookneck Squash The lime-jalapeno combination spruces up this cla.s.sic recipe, which is made in the microwave. Once you have made hollandaise in the microwave, you will never go back to the stovetop method.

MAKES 2 SERVINGS.

Preparation time: 10 minutes Cooking time: 25 minutes HOLLANDAISE SAUCE.

cup ( stick) unsalted b.u.t.ter 2 large egg yolks 1 tablespoon fresh lime juice teaspoon finely chopped lime zest jalapeno, seeded and finely chopped 4 large eggs Salt and freshly milled black pepper to taste Roasted Yellow Squash with Lemon Juice Melt the b.u.t.ter in the microwave on high (100 percent power) for 1 minute in a small bowl. Whisk together the egg yolks, lime juice, lime zest, and jalapeno in a medium bowl. Dribble the melted b.u.t.ter into the egg mixture very slowly, whisking constantly, leaving the foamy milk solids at the bottom of the bowl in which the b.u.t.ter was melted; discard the solids. Return the sauce to the microwave and cook on medium (55 percent power) for 30 seconds. Whisk vigorously as the sauce thickens. The whisk should leave a track in the sauce. You may need to cook it for 30 seconds more at medium (50 percent power), depending on the strength of your microwave.

Be careful not to overcook the sauce, or the egg yolks will curdle. (If they do curdle, you can sometimes save a hollandaise by stirring in an ice cube.) Keep warm.

Bring water to a boil in an egg-poaching pan. b.u.t.ter the poaching cups and break the eggs into the cups. Cook for 4 minutes (for a runny yolk) or to the desired degree of doneness. Gently place an egg over each serving of roasted squash and top with some hollandaise. Serve at once.

Nutritional a.n.a.lysis, including the squash: 385 calories, FAT 35 g, PROTEIN 14 g, CARB 3 g, FIBER .06 g, CHOL 591 mg, IRON 2 mg, SODIUM 330 mg, CALC 72 mg Egg and White Wine Sauce This lovely yellow sauce is a no-nonsense New England cousin to hollandaise. It tastes so good that it will liven up any number of boring, bland diet entrees: the ubiquitous chicken breast, steamed fish, cauliflower. Here we have paired the sauce with eggs cooked over easy and perched on pureed cauliflower. The sauce will keep in the refrigerator for 3 days, so keep some on hand.

MAKES 2 SERVINGS.

Preparation time: 15 minutes Cooking time: 6 minutes cup chopped onion cup dry white wine cup half-and-half cup ( stick) unsalted b.u.t.ter, softened Zest and juice of lemon teaspoon kosher salt teaspoon freshly milled black pepper 4 large eggs, cooked over easy Cauliflower Puree Finely chopped fresh flat-leaf parsley for garnish Combine the onion and wine in a saucepan and cook over medium-high heat until reduced by three-quarters and the liquid is nearly evaporated. Add the half-and-half and boil to reduce by about a third. Turn off the heat and whisk in the b.u.t.ter. Add the lemon juice and zest, and salt and pepper. Set aside and keep warm.

Cook the eggs in a saute pan filmed with b.u.t.ter over medium heat, turning once. Lay the eggs over the pureed cauliflower and top with the sauce. Garnish with chopped parsley.

Nutritional a.n.a.lysis: 346 calories, FAT 33 g, PROTEIN 7 g, CARB 3 g, FIBER .2 g, CHOL 292 mg, IRON .9 mg, SODIUM 567 mg, CALC 70 mg Green Olive and Yellow Onion Tortilla The Spanish live on tortillas, tortillas, cousins to Italian frittatas that are especially good after a hard day's work. This recipe skips the potato, traditionally the basis for a tortilla. cousins to Italian frittatas that are especially good after a hard day's work. This recipe skips the potato, traditionally the basis for a tortilla.

MAKES 2 SERVINGS.

Preparation time: 15 minutes Cooking time: 15 minutes (concurrent) 1 tablespoon olive oil cup yellow onion, coa.r.s.ely chopped 2 garlic cloves, minced cup chopped green olives teaspoon Kosher salt teaspoon freshly milled black pepper cup minced fresh plum tomato cup minced flat leaf parsley plus 2 tablespoons for garnish teaspoon paprika 6 large eggs Heat a 10-inch nonstick skillet over medium heat, then add the oil. Add the onions, garlic, and green olives, stirring after each additon. Season with the salt and pepper, reduce the heat to medium-low heat, and cook until the onions are translucent, about 7 minutes. Stir in the tomatoes and parsley and cook 3 minutes more.

Beat the eggs with the paprika and pour over the vegetables. Cook over medium-low heat until bubbles begin coming up through the bottom and the top is mostly set, about 10 minutes. Run the tortilla under the broiler to finish cooking and remove when it's brown and bubbly, about 5 minutes. Cut into wedges and serve with the reserved chopped parsley.

Nutritional a.n.a.lysis: 348 calories, FAT 26 g, PROTEIN 20 g, CARB 9 g, FIBER .2 g, CHOL 637 mg, IRON 4 mg, SODIUM 460 mg, CALC 129 mg

THE EXTRAS: VINAIGRETTES, DRESSINGS, DRY RUBS, AND MARINADES.

Keeping salads interesting isn't hard, it just takes few good recipes. We have given you a wide range, from cla.s.sics to off-the-wall options. Use these recipes as springboards to make up your own concoctions. interesting isn't hard, it just takes few good recipes. We have given you a wide range, from cla.s.sics to off-the-wall options. Use these recipes as springboards to make up your own concoctions.

Whizzing up homemade salad dressing is economical and gives you more flavor options. We often make the vinaigrettes and dressing right in the bottom of the salad bowl to minimize clean-ups. After the dressing is made, layer the vegetables on top of the dressing, then toss just before serving. Cover and refrigerate up to four hours to keep the salad from becoming soggy. This method has the desirable effect of marinating the ingredients that are resting in the dressing while leaving those on top crisp. When you mix the marinated greens or vegetables throughout the rest of the salad just before serving, the result is outstanding.

Each of these recipes makes about 3 tablespoons of salad dressing, plenty for two (or even four) servings if you toss the salad thoroughly. A little elbow grease in tossing salad will cut your calorie count in half. You may even find that you can get away with using less. If so, go for it. (Never miss an opportunity to save calories!) Finally, we also believe that these salad dressings are great for more than just salad greens. They can be used for marinating meat before it is cooked. (Always discard any marinade that has had raw meat in it.) These dressings will improve the flavor of blanched and steamed vegetables as well. Use the same bottom-of-the-bowl method described above, add your crisp-cooked veggies, toss, and enjoy.

Egg and Lemon Sauce If the question "Which came first, the chicken or the egg?" ever crossed your mind, this sauce will provide the answer. A no-nonsense New England cousin to hollandaise, it tastes so good that it will enliven any number of boring, bland diet entrees: the ubiquitous chicken breast, steamed fish, or cauliflower. Make it and keep it on hand. To stay on your diet, you need all the help you can get. Here it is-in a jar.

MAKES 24 (1-TABLESPOON) SERVINGS.

Preparation time: 15 minutes Cooking time: 6 minutes 4 large eggs 4 scallions, white and green parts, minced cup dry white wine 1 cup light cream 1 cup (2 sticks) unsalted b.u.t.ter, softened Grated zest and juice of 1 lemon teaspoon kosher salt teaspoon freshly milled black pepper cup chopped fresh flat-leaf parsley Cook the eggs in boiling in water to cover until hard cooked, about 6 minutes. Combine the scallions and wine in a saucepan and boil down until the liquid is nearly evaporated, about 2 minutes. Add the cream and boil to reduce by about a third. Off the heat, whisk in the b.u.t.ter, then add the lemon zest and juice, salt, and pepper.

Peel the eggs and chop. Add to the sauce with the parsley. Keep warm over indirect heat or transfer to a jar, cover, and refrigerate up to 1 week.

Nutritional a.n.a.lysis: 135 calories, FAT 11.3 g, PROTEIN 1.4 g, CARB 1.4 g, FIBER 0.2 g, CHOL 57 mg, IRON .75 mg, SODIUM 140 mg, CALC 27 mg White Wine Vinegar and Walnut Vinaigrette This bracing vinaigrette is great over beets, avocado slices, spinach leaves, or grilled meats as well as plain old greens. In fact, you might want to just eat it with a spoon!

MAKES 2 SERVINGS.

Preparation time: 5 minutes 2 tablespoon white wine vinegar teaspoon Dijon mustard 2 tablespoons walnut oil (see note) 1 tablespoon finely chopped walnuts Salt and freshly milled black pepper to taste Mix all of the ingredients in a salad bowl. Taste and adjust the seasoning. Layer in the greens, cover and refrigerate until meal time, and toss just before serving. Alternatively, drizzle the vinaigrette over chopped vegetables.

NOTE: Walnut oil is available at gourmet stores and better grocery stores. For a little variety, walnut oil is an earthy alternative to olive oil. If you don't already love it, you will learn to! Buy the smallest amount possible and store it in the refrigerator after you open it, as it has a short shelf life.

Nutritional a.n.a.lysis: 144 calories, FAT 16 g, PROTEIN 1 g, CARB 1 g, FIBER .3 g, CHOL 0 mg, IRON .3 mg, SODIUM 615 mg, CALC 8 mg Garlic Ranch-Style Dressing This creamy salad dressing enhances spinach-based salads in a voluptuous way.

MAKES 2 SERVINGS.

Preparation time: 5 minutes 1 teaspoon garlic powder 2 tablespoons mayonnaise 2 teaspoons Dijon mustard 2 tablespoons fresh lemon juice Salt and freshly milled black pepper to taste Mix all of the ingredients in a salad bowl. Toss with a salad and serve.

Nutritional a.n.a.lysis: 129 calories, FAT 13 g, PROTEIN 2 g, CARB 5 g, FIBER 1 g, CHOL 7 mg, IRON 1 mg, SODIUM 1,041 mg, CALC 29 mg Red Onion and Cilantro Dressing This spicy blend zips up fruit and lettuce salad or even bitter greens.

SERVES 2.

Preparation time: 5 minutes 1 teaspoon finely chopped red onion teaspoon finely chopped crystallized ginger 1 tablespoon blanched and slivered almonds 2 teaspoons sesame seeds teaspoon anise seed 1 teaspoon minced fresh cilantro teaspoon cayenne 1 tablespoon white wine vinegar 1 tablespoon extra-virgin olive oil In a small bowl, combine the onion, ginger, almonds, sesame seeds, anise seed, cilantro, cayenne, and vinegar. Stir in the olive oil until well combined.

Nutritional a.n.a.lysis: 108 calories, FAT 9 g, PROTEIN 4 g, CARB 5 g, FIBER 2 g, CHOL 0 mg, IRON 1 mg, SODIUM 2 mg, CALC 80 mg Dilly Ranch Creamed Dressing Cabbage-based salads come alive with a dose of this dill-flavored dressing. Once you get used to using fresh dill, you will never return to the dried stuff!

MAKES 2 SERVINGS.

Preparation time: 5 minutes 2 tablespoons mayonnaise 1 tablespoon finely chopped fresh dill 1 tablespoon white wine vinegar 1 teaspoon Dijon mustard Stir together all of the ingredients in a salad bowl. Toss with salad and serve.

Nutritional a.n.a.lysis: 103 calories, FAT 11 g, PROTEIN .4 g, CARB .4 g, FIBER 0 g, CHOL 7 mg, IRON 0 mg, SODIUM 144 mg, CALC 7 mg Hot Cha Cha Salad Dressing Drizzle this dressing over wedges of iceberg lettuce with grated mild Cheddar cheese on top-think of it as a sort of retro Tex Mex salad.

MAKES 2 SERVINGS.

Preparation time: 5 minutes 1 tablespoon extra-virgin olive oil 1 tablespoon mayonnaise 2 tablespoons mild or hot salsa teaspoon freshly milled black pepper teaspoon ground c.u.min 1 teaspoon garlic powder teaspoon oregano Cayenne to taste (optional) Salt and freshly milled black pepper to taste Mix all of the ingredients thoroughly in a small bowl. Taste and adjust seasonings.

Nutritional a.n.a.lysis: 126 calories, FAT 13 g, PROTEIN .5 g, CARB 3 g, FIBER 1 g, CHOL 3 mg, IRON 0 mg, SODIUM 737 mg, CALC 10 mg Cajun-Style Vinaigrette This vinaigrette kicks up greens or a chopped vegetable salad, such as beets or red peppers.

MAKES 2 SERVINGS.

Preparation time: 5 minutes 2 tablespoons red wine vinegar teaspoon sweet paprika teaspoon grainy Dijon mustard teaspoon cayenne or to taste teaspoon (or less) sugar subst.i.tute, optional or to taste 2 tablespoons extra-virgin olive oil salt and freshly milled black pepper to taste Stir together all of the ingredients in a salad bowl. Taste and adjust seasonings. Layer salad greens on top, toss, and serve.

Nutritional a.n.a.lysis: 125 calories, FAT 14 g, PROTEIN .2 g, CARB 2 g, FIBER .4 g, CHOL 0 mg, IRON 0 mg, SODIUM 613 mg, CALC 6.1 mg Basic Mustard Vinaigrette This is a cla.s.sic and an old standby in our house. It is especially good on bitter greens.

MAKES 2 SERVINGS.

Preparation time: 5 minutes 2 tablespoons extra-virgin olive oil 2 teaspoons grainy mustard 1 tablespoon garlic powder teaspoon prepared horseradish 2 tablespoons red wine vinegar teaspoon sugar Salt and freshly milled black pepper to taste Mix all of the ingredients in a salad bowl. Taste and adjust seasonings. Layer with the salad greens and toss just before serving.

Nutritional a.n.a.lysis: 135 calories, FAT 14 g, PROTEIN .6 g, CARB 4 g, FIBER 1 g, CHOL 0 mg, IRON .3 mg, SODIUM 665 mg, CALC 11 mg Ginger and Red Hot Pepper Vinaigrette Cabbage and basic salad greens alike get a lift from this spicy Asian-inspired dressing.

MAKES 2 SERVINGS.

Preparation time: 5 minutes 1 tablespoon rice wine vinegar teaspoon sugar 1 garlic clove, finely chopped teaspoon finely chopped fresh ginger teaspoon crushed dried hot chiles teaspoon dry mustard teaspoon sesame oil 2 tablespoons vegetable oil Mix all of the ingredients in a salad bowl. Taste and adjust seasonings. Layer with salad greens and toss just before serving.