The High-Protein Cookbook Part 3

Preheat a grill or large saute pan. Add half the peanut oil to the pan or dab it on the meat if grilling. Cook the steak until medium-rare, basting often with marinade, 6 to 8 minutes per side. Let it stand a few moments, then cut into diagonal slices against the grain.

While the meat is cooking, heat a large skillet over medium-high heat. Wash the bok choy and add it to the pan with water clinging to the leaves. Stir-fry a few moments, then add the chicken broth. Cover, reduce the heat, and cook until tender, 5 to 8 minutes.

To serve, make beds of bok choy on two dinner plates and fan the meat on top.

Nutritional a.n.a.lysis: 502 calories, FAT 28 g, PROTEIN 48 g, CARB 11 g, FIBER 1 g, CHOL 116 mg, IRON 5 mg, SODIUM 741 mg, CALC 69 mg Health BenefitMaking a bed of greens under a nutrient-dense lean steak gives you the best of all possible worlds. Not only do you get a big hit of protein, zinc, iron, and vitamin B from the meat, you'll also add a huge jolt of vitamin C from the greens.

Thai Style Beef Mint Salad This dazzling green salad is truly mouthwatering. It combines salty, sour, and sweet flavors for a completely satisfying meal. The dressing recipe is a basic Thai sauce that can be used on many other mixed greens, bean sprouts, and cabbage. Some theorize that crunchy food is so appealing because it allows us to vent our frustrations; better to crunch on a salad than on potato chips ... or your coworkers or your partner.

MAKES 2 SERVINGS.

Preparation time: 20 minutes Cooking time: 8 minutes for the steak 7 minutes for the eggs (can be cooked concurrently)

DRESSING.

cup fresh lime juice (about 2 limes) 2 tablespoons fish sauce (nuoc mam) teaspoon sugar 2 teaspoons vegetable oil One 6-inch piece fresh lemongra.s.s (tender center cut into three 2-inch pieces) One 10-ounce New York strip steak 1 tablespoon chili powder (we love Gebhardt's) 2 cups romaine lettuce, washed, dried, and sliced into 1-inch-thick ribbons cup fresh mint leaves, cut into ribbons cup fresh basil leaves, cut into ribbons 1 large hard-cooked egg, sliced Mix together the dressing ingredients in a large salad bowl and set aside.

Heat an indoor or outdoor gas grill or a dry cast-iron skillet for 5 minutes, or light a charcoal fire. Grill the steak until medium-rare, 3 to 4 minutes on each side (if using a black skillet, you will want to spray it with cooking spray). When the meat is cooked, cut it into thin slices and toss with the dressing. Remove to a plate and sprinkle the steak slices with chili powder. Remove the lemongra.s.s stalks from the dressing. Now, in the same bowl, toss in the romaine lettuce, mint leaves, and basil leaves. Toss the greens thoroughly and divide them equally between two plates. Top with slices of steak and sliced eggs. Sprinkle the eggs with chili powder.

Nutritional a.n.a.lysis: 573 calories, FAT 33 g, PROTEIN 57 g, CARB 11 g, FIBER 3 g, CHOL 246 mg, IRON 7 mg, SODIUM 1,549 mg, CALC 133 mg Cooking LessonGet aquainted with the Asian markets in your area. With the large influx of Asian immigrants to this country, nearly all communities have such a market. They traditionally carry Chinese, j.a.panese, and Southeast Asian ingredients. The prices are usually lower than what you will find at your primary grocery store. We have always found that if you ask the clerk to recommend a brand, you can learn a great deal about these exotic ingredients. Asian ingredients add lots of flavor with few calories.

Sesame Sirloin Salad For maximum flavor and tenderness, buy the highest quality sirloin you see; prime prime is best. Take care to preheat the skillet thoroughly, film it with oil, then place the meat in serving side down. Don't move it until you're ready to turn it, and turn it only once. is best. Take care to preheat the skillet thoroughly, film it with oil, then place the meat in serving side down. Don't move it until you're ready to turn it, and turn it only once.

MAKES 2 SERVINGS.

Preparation time: 20 minutes Cooking time: 10 minutes 2 teaspoons olive oil 8 ounces top sirloin, 1 inch thick 1 teaspoon freshly milled black pepper Kosher salt 8 scallions, white part with about 1 inch of green part, cut in 2-inch pieces 1 red bell pepper, cored, seeded, cut in half lengthwise, sliced into ribbons 4 cups salad greens, washed, dried, and torn (radicchio, watercress, and/or escarole) DRESSING.

1 tablespoon soy sauce 1 tablespoon red wine vinegar 1 teaspoon sesame oil 1 teaspoon finely shredded fresh ginger teaspoon kosher salt Heat a large skillet over medium-high heat, then film it with the olive oil. Meanwhile, press pepper into both sides of the meat. Season lightly with kosher salt.

Place the meat, scallions, and red pepper in the hot skillet and cook until the vegetables begin to brown (turning as needed) and the steak is medium-rare, about 10 minutes total (3 to 4 minutes per side for the steak). Transfer the cooked meat and vegetables to a cutting board and let it stand about 5 minutes before cutting.

Whisk the dressing ingredients in a salad bowl. Add the greens and toss with the dressing. Divide between two large dinner plates.

Cut the meat against the grain into very thin slices. Fan the meat over the salad greens and arrange the scallions and peppers alongside.

Nutritional a.n.a.lysis: 349 calories, FAT 16 g, PROTEIN 38 g, CARB 13 g, FIBER 5 g, CHOL 101 mg, IRON 6 mg. SODIUM 1,910 mg, CALC 101 mg Menu SuggestionHere's an ideal dinner to which you can add your favorite dessert. How about cup of raspberries with 2 tablespoons of whipped cream? You'll add only 130 calories and 7 additional grams of carbohydrates.

PORK: MORE THAN JUST THE OTHER WHITE MEAT.

Pork has a distinctly sweet flavor that marries well with many sauces and vegetables. In response to consumer concerns about fat levels, pork is now being bred to be leaner and leaner-much to the chagrin of senior culinary authorities, including Julia Child and Jaques Pepin, who lament that lean pork has less flavor. sweet flavor that marries well with many sauces and vegetables. In response to consumer concerns about fat levels, pork is now being bred to be leaner and leaner-much to the chagrin of senior culinary authorities, including Julia Child and Jaques Pepin, who lament that lean pork has less flavor.

Lean pork chops and tenderloin must be cooked quickly, lest they become too dry. However, pork responds well to fast cooking and, when properly handled, makes a succulent meal.

One of the old myths about pork is the fear of trichinosis. The fact is, there hasn't been a case of trichinosis in the United States in more than fifty years. Pork breeders are extremely aware of this lingering fear and have addressed the food safety issues to the fullest. Besides, trichinae, the evil parasite that causes the dreaded trichinosis, is killed at 137F. We recommend cooking pork until it is medium-rare, around 150F; if you are a sissy, cook it to well done, 170F. But in our opinion, pork is best left just slightly pink.

Sweet and satisfying, pork is the base of many of the world's finest cuisines, including Cantonese, French, Cajun, Southern, and Mexican. It adds flavor to a dish and blends well with other ingredients. From hot and spicy to subtle, pork adds a wonderful dimension to a high-protein menu in the fight against food boredom.

Pork Tenderloins with Orange Sections and Brussels Sprout Strips Melding the sweetness of oranges with the bitter flavor of Brussels sprouts is a winning combination. Never fear if you think you hate Brussels sprouts. This method of cooking them brings out their hidden sweetness. Your view of them as just "baby cabbages" will be altered forever.

MAKES 2 SERVINGS.

Preparation time: 10 minutes Cooking time: 20 minutes 8 ounces pork tenderloin, sliced into -inch rounds 2 tablespoons vegetable oil Salt and freshly milled black pepper cup finely chopped scallions cup port wine or medium red wine 1 cup low-sodium chicken broth 1 teaspoon tomato paste cup chopped orange sections 2 tablespoons grated orange zest 2 tablespoons unsalted b.u.t.ter Brussels Sprouts Chiffonade with c.u.min (see below) Slice or pound each pork round between sheets of wax paper until inch thick. Toss the pork rounds in some of the cooking oil. Salt and pepper generously and set aside on a plate. Heat a dry skillet for 2 minutes over medium-high heat. Add the remaining oil and heat for 1 minute. Add the pork rounds and saute until lightly browned, 1 to 2 minutes on each side. Remove the pork rounds from the pan and place on a warm plate.

Add the scallions to the skillet and cook for 30 seconds. Add the wine, broth, and tomato paste and deglaze the pan, sc.r.a.ping up all of the brown bits that stick to the bottom of the pan. Cook over medium heat for 3 minutes. Stir in the orange sections and orange zest and the b.u.t.ter and return the pork rounds to the sauce with any juices that have acc.u.mulated on the plate. Cook for 3 more minutes. Divide the sprouts equally onto two plates. Spoon the pork medallion sauce to the side of the sprouts. Lay the medallions in the sauce, just overlapping the Brussels sprouts. Serve at once.

Nutritional a.n.a.lysis, including Brussels sprouts: 555 calories, FAT 40 g, PROTEIN 26 g, CARB 15 g, FIBER 4 g, CHOL 108 mg, IRON 3 mg, SODIUM 1,381 mg, CALC 69 mg Brussels Sprouts Chiffonade with c.u.min 2 tablespoons unsalted b.u.t.ter 1 cup Brussels sprouts, sliced into chiffonade (some will fall apart; don't worry about it) cup chopped onion teaspoon ground c.u.min cup low-sodium chicken broth Melt the b.u.t.ter over high heat in a large skillet. Stir in the Brussels sprout slices, onion, and c.u.min and saute until slightly browned, 3 to 5 minutes. Add the chicken broth, reduce the heat to medium, cover, and cook for 3 more minutes.

Hoisin-Marinated Pork Chops on a Bed of Jicama and Red Cabbage Salad Though one might a.s.sume that hoisin is verboten this recipe demonstrates well our mantra "all things in moderation." Used carefully, hoisin adds a rich flavor note to the pork. Cook this on an outdoor grill if you wish.

MAKES 2 SERVINGS.

Preparation time: 10 minutes Cooking time: 20 minutes 2 teaspoons hoisin sauce 2 teaspoons rice wine vinegar 2 tablespoons soy sauce 1 teaspoon garlic powder 1 teaspoon sesame oil Two 6-ounce thick-cut pork chops, bone in Salt and freshly milled black pepper to taste 1 teaspoon vegetable oil Jicama and Red Cabbage Salad (see below) 1 scallion, including green part, minced, for garnish 1 tablespoon toasted sesame seeds for garnish Combine the hoisin, vinegar, soy sauce, garlic powder, and sesame oil in a shallow baking dish. Add the pork chops, turning them a few times to coat thoroughly. Set them aside for 5 minutes. Remove the chops from the marinade mixture and drain off the excess. Salt and pepper the chops generously. Preheat a dry cast-iron skillet for 3 minutes over high heat. Add the vegetable oil to the skillet and heat for 1 more minute. Place the chops in the hot oil and cook for 3 to 4 minutes per side for medium-rare or to desired degree of doneness.

Divide the Jicama and Red Cabbage Salad between two plates and top with the chops. Garnish with scallions and toasted sesame seeds. Serve at once.

Nutritional a.n.a.lysis, includes jicama and red cabbage salad: 620 calories, FAT 47 g, PROTEIN 38 g, CARB 11 g, FIBER 3 g, CHOL 116 mg, IRON 3 mg, SODIUM 666 mg, CALC 97 mg Jicama and Red Cabbage Salad teaspoon anise seeds 1 teaspoon vegetable oil 2 tablespoons freshly squeezed lime juice teaspoon Dijon mustard Pinch of salt cup julienned jicama (slices are 1/16 inch thick and may be cut with a mandoline) cup shredded red cabbage 2 tablespoons coa.r.s.ely chopped flat-leaf parsley Heat the anise seeds in a small, dry skillet over high heat until fragrant. Transfer to a mortar and crush with a pestle or place in a Ziplock bag and crush with a mallet.

In a large bowl, stir together the vegetable oil, lime juice, crushed anise seeds, mustard, and salt. Toss in the jicama, red cabbage, and parsley and toss thoroughly.

Pan-Grilled Pork Chops with Mango-Black Pepper Glaze You can make this glaze in the time it takes to pan grill the chops. It's that fast-and brightly flavored to boot.

MAKES 2 SERVINGS.

Preparation time: 5 minutes Cooking time: 15 to 20 minutes cup white wine vinegar 1 teaspoon whole black peppercorns teaspoon sugar medium mango, peeled and diced Two 5- to 6-ounce pork loin chops Salt and freshly milled black pepper to taste Pour the vinegar into a small saucepan and bring to a boil over high heat. Add the peppercorns, sugar, and diced mango. Cook and reduce by a third, or until the liquid is a thick syrup, 4 to 5 minutes. Set aside.

Meanwhile, heat a cast-iron skillet over medium-high heat. Pat the chops dry with paper towels, then season to taste with salt and pepper. Pan grill about 5 minutes per side for medium.

Serve on warmed plates with a dollop of mango-black pepper glaze atop each.

Nutritional a.n.a.lysis: 241 calories, FAT 7 g, PROTEIN 34 g, CARB 9 g, FIBER 1 g, CHOL 98 mg, IRON 2 mg, SODIUM 648 mg, CALC 34 mg Menu SuggestionTo complete this meal and balance out the nutritional content, add a side of baby spinach, or mixed salad greens topped with your favorite vinaigrette. You'll be adding about 6 grams of carbohydrates and a goodly amount of that necessary fiber.Health BenefitScientists have identified at least six compounds in black pepper that reduce the risk of hypertension.

Hazelnut-Crusted Pork Medallions on Red Beets More commonly used in Europe than in the United States, hazelnuts make an aromatic crust and add an interesting flavor note to this pork dish.

MAKES 2 SERVINGS.

Preparation time: 10 minutes Cooking time: 20 minutes 10 ounces pork tenderloin, sliced into -inch thick rounds 1 teaspoon dijon mustard cup finely chopped hazelnuts 2 tablespoons chopped fresh basil Salt and freshly milled black pepper to taste 2 tablespoons olive oil 1 cup low-sodium chicken broth cup half-and-half cream 1 cup sliced beets, drained With a mallet or meat pounder, pound each pork round between sheets of wax paper until inch thickness. Mix the mustard, hazelnuts, basil, and salt and pepper in a bowl. Dredge the pork medallions in the mustard mixture and set it aside. Heat a dry skillet for 2 minutes, then add the oil and heat over medium-high heat for 1 minute. Add the dredged pork medallions and saute for 30 seconds to 1 minute per side, until the nuts are lightly browned (the pork will finish cooking in the sauce). Remove the medallions from the pan and keep warm. Add the broth to the pan and deglaze, sc.r.a.ping up all of the brown bits that stick to the bottom. Stir in the cream and simmer for 3 more minutes. Return the medallions to the sauce and cook for 2 more minutes. Arrange the beet slices on two plates. Place each medallion over a beet slice and serve at once.

Nutritional a.n.a.lysis: 565 calories, FAT 40 g, PROTEIN 37 g, CARB 15 g, FIBER 3 g, CHOL 109 mg, IRON 4 mg, SODIUM 230 mg, CALC 122 mg Cooking LessonInterestingly, cup of beets contains only 8 grams of carbohydrates, approximately the same number as an onion. While many people have unfavorable memories of beets from childhood (they are boring if served alone), their mouthwatering, sweet flavor can really enhance a dish. We think they make a colorful bed for many main courses, and have discovered that they are quite acceptable, as an accompaniment, straight from a can. Be careful not to buy sweetened pickled beets. They contain double the carbs.You can roast fresh beets easily. Scrub beets, cut off the tops and wrap individually in aluminum foil. Roast in a 400F oven 20 to 40 minutes, depending on their size. Remove foil, cool slightly, then peel the beets and serve. You'll love the taste: sweet, smoky, and mysterious.

Pan-Seared Pork Chops with Parma Relish This relish is a perfect foil to the sweetness of the pork chop. It Is also tasty served atop a grilled chicken breast or New York strip steak.

MAKES 2 SERVINGS.

Preparation time: 15 minutes Marinating time: 10 minutes Cooking time: 6 minutes RELISH.

cup chopped plum tomatoes cup chopped red onion 2 tablespoons red wine vinegar 2 tablespoons extra-virgin olive oil 1 garlic clove, chopped 2 tablespoons chopped fresh basil 1 teaspoon dried oregano teaspoon salt Freshly milled black pepper to taste MARINADE.

2 tablespoons red wine vinegar 2 tablespoons olive oil 1 garlic clove, chopped Two 10-ounce thick-cut pork chops Salt and freshly milled black pepper to taste 2 tablespoons vegetable oil chopped fresh flat-leaf parsley Fresh parmesan cheese curls for garnish Toss the relish ingredients together in a small bowl. Set it aside.

Whisk marinade mixture in a shallow baking dish. Place the pork chops in the marinade, turning to coat both sides, and set aside for 10 minutes. Now remove the chops from the marinade and drain off the excess. Salt and pepper the chops generously. Preheat a dry cast-iron skillet for 3 minutes over high heat. Add the vegetable oil and heat for 1 more minute. Place the chops in the hot oil and cook to medium-rare, 3 to 4 minutes per side, or to desired degree of doneness.

Place the chops on a plate, top with relish, chopped parsley, and Parmesan cheese curls. Serve at once.

Nutritional a.n.a.lysis: 580 calories, FAT 47 g, PROTEIN 32 g, CARB 8 g, FIBER 2 g, CHOL 90 mg, IRON 2 mg, SODIUM 1,224 mg, CALC 46 mg Pork Tenders with c.u.mberland Sauce on a Bed of Spaghetti Squash Autumn brings bracing weather, robust flavors, and colorful dinners. c.u.mberland sauce, a s.h.i.+ny-as-satin, sweet-sour, burgundy-colored, traditional English hunt sauce works well on chicken, pork, or game birds. You'll want to pair this sauce with a variety of meats.

MAKES 2 SERVINGS.

Preparation time: 15 minutes Cooking time: 15 minutes 1 teaspoon olive oil 12 ounces pork tenderloin, cut into 1-inch-thick medallions teaspoon kosher salt teaspoon freshly milled black pepper 1 tablespoon minced shallots 1 cup dry red wine teaspoon cornstarch Grated zest from lemon plus 2 teaspoons fresh lemon juice 1 tablespoon all-fruit (no sugar added) red currant jelly 1 teaspoon Dijon mustard 2 cups Roasted Spaghetti Squash Heat a large skillet over medium-high heat, then film it with the oil. Meanwhile, dry the pork pieces on paper towels, and season with salt and pepper. Saute until crisp and brown on the outside, and no longer pink in the middle, 3 to 4 minutes per side. Transfer to warmed dinner plates and reserve.

Add the shallots to the pan and cook about 30 seconds. Add the wine, bring to a boil, and reduce to about cup, 5 minutes or so. Dissolve the cornstarch in the lemon juice and whisk it into the sauce. Cook, stirring, until the sauce is thick and satiny-looking. Remove from the heat and stir in the jelly and mustard. Taste and adjust seasonings with salt and pepper.

To serve, make a nest of Roasted Spaghetti Squash on each plate and top with pork medallions and sauce.

Nutritional a.n.a.lysis: 352 calories, FAT 12 g, PROTEIN 37 g, CARB 15 g, FIBER 3 g, CHOL 112 mg, IRON 3 mg, SODIUM 760 mg, CALC 56 mg Pork Chops with Peach-Avocado Salsa on a Red Onion Confit Modern American pork is as lean as a Teen People Teen People model. Want it to taste good? Cook it on a bed of flavorful red onion, then top it with spicy salsa. Yum. You'll never miss the fat, provided you don't overcook it. A quick pa.s.s through the oven is easy. model. Want it to taste good? Cook it on a bed of flavorful red onion, then top it with spicy salsa. Yum. You'll never miss the fat, provided you don't overcook it. A quick pa.s.s through the oven is easy.

MAKES 2 SERVINGS.

Preparation time: 15 minutes Cooking time: 20 minutes cup thinly sliced red onions teaspoon dried oregano 1 teaspoon olive oil Two 6-ounce center-cut pork chops 1 garlic clove, cut in half teaspoon kosher salt, or to taste teaspoon freshly milled black pepper, or to taste SALSA.

cup diced fresh or frozen peaches cup diced ripe Ha.s.s avocado 1 tablespoon diced red onion Grated zest and juice of 1 lime teaspoon hot red pepper flakes, or to taste 1 teaspoon extra-virgin olive oil Heat the oven to 450F. Toss the onion slices with the oregano and olive oil. Preheat an ovenproof skillet on top of the stove over medium-high heat, then add the onion mixture. While the pan is heating, rub the chops on all sides with the garlic. Season the pork to taste with salt and pepper, and place on the onion mixture. Pop into the hot oven and cook until the pork is browned on the outside and no longer pink in the middle, about 15 minutes.

Meanwhile, stir together the salsa mixture in a small bowl. Cover and set it aside.

To serve, use a spatula to place half the onion and pork onto each of two dinner plates. Top with salsa.

Nutritional a.n.a.lysis: 512 calories, FAT 6 g, PROTEIN 55 g, CARB 14 g, FIBER 4 g, CHOL 156 mg, IRON 3 mg, SODIUM 682 mg, CALC 58 mg Cooking LessonConfit simply means "cooked in its own juices." The term originated in France, where frugal cooks preserved duck by cooking it in its own juices, then storing it in the fat in which it had cooked. We're talking months here, like all winter in a cave. (This was before electric refrigeration.) Today, a confit is a means of concentrating flavor, and to "confit" a vegetable or fruit concentrates the natural sugars and yields a delicious result. simply means "cooked in its own juices." The term originated in France, where frugal cooks preserved duck by cooking it in its own juices, then storing it in the fat in which it had cooked. We're talking months here, like all winter in a cave. (This was before electric refrigeration.) Today, a confit is a means of concentrating flavor, and to "confit" a vegetable or fruit concentrates the natural sugars and yields a delicious result.Menu SuggestionA big lettuce salad would look good on the plate and give you a little free crunch.

Roast Pork Loin with Apricots and Mustard on Red Cabbage Each slice of pork loin you fan out over the red cabbage will have an orange-colored core, a burst of apricot color, and flavor. Remember that you needn't cook pork to death, either. An internal temperature of 160F is all that's required.

MAKES 2 SERVINGS.

Preparation time: 10 minutes Cooking time: 20 to 25 minutes 12 ounces pork loin 3 dried apricots, coa.r.s.ely chopped (about 2 tablespoons) 2 garlic cloves, minced 2 tablespoons minced fresh flat-leaf Italian parsley 1 teaspoon olive oil, plus extra for filming the pan teaspoon kosher salt teaspoon freshly milled black pepper 2 tablespoons Dijon mustard 2 cups finely shredded red cabbage 1 teaspoon rice wine vinegar Heat the oven to 425F. Use a sharpening steel, boning knife, or a st.u.r.dy chopstick to poke a hole lengthwise through the center of the meat and insert the apricots into this hole, pus.h.i.+ng them with your fingers.

Combine the garlic and parsley with the olive oil on a sheet of wax paper. Season the roast all over with salt and pepper, then slather it with mustard. Dredge the roast in the garlic and parsley mixture. Toss the shredded cabbage with the vinegar in a medium bowl, and season to taste with salt and pepper.

Film the roasting pan with olive oil and make a bed of the red cabbage on the bottom of the pan. Place the pork on the cabbage and roast, uncovered, for 20 to 25 minutes, or until the internal temperature of the meat is 160F. Let it stand 5 to 10 minutes, then carve into -inch slices and serve, making a bed of braised cabbage topped with fanned-out slices of meat on each plate.

Nutritional a.n.a.lysis: 427 calories, FAT 25 g, PROTEIN 36 g, CARB 13 g, FIBER 3 g, CHOL 107 mg, IRON 3 mg, SODIUM 975 mg, CALC 103 mg Health BenefitOnce again, cabbage gives a dish not only a flavor lift, but a nutritional boost as well. You'll get 59 percent of your RDA for vitamin C, and from the meat, 33 percent of the iron you require.

Caramelized Pork with Scallions and b.u.t.ter Lettuce Vietnamese cooking combines the best of Asia and Europe. Discovering that it is light on carbs is almost too good to be true.

MAKES 2 SERVINGS.

Preparation time: 15 minutes Cooking time: 20 minutes 1 tablespoon peanut oil 12 ounces pork tenderloin, cut into bite-size cubes 1 teaspoon brown sugar 1 tablespoon water 1 tablespoon fish sauce (nuoc mam) cup low-sodium chicken broth teaspoon white pepper teaspoon ground cinnamon 1 cup diagonally cut, 2-inch pieces of scallions 1 head b.u.t.ter lettuce, torn into bite-size pieces 2 tablespoons rice vinegar cup fresh basil leaves, cut into chiffonade (see note) cup chopped fresh cilantro Heat a large skillet over medium-high heat, then film it with the oil. Add the pork and cook until brown on all sides, about 5 minutes. Meanwhile, in a small saucepan, cook the sugar and water together over medium-high heat until the sugar caramelizes, about 5 minutes. Stir in the fish sauce, chicken broth, white pepper, and cinnamon. Pour over pork and toss to mix. Add the scallions. Cover and steam 3 to 5 minutes.

Toss lettuce with rice vinegar, basil, and cilantro in a mixing bowl. Add the cooked pork mixture. Divide between two plates and serve at once.

Nutritional a.n.a.lysis: 349 calories, FAT 17 g, PROTEIN 38 g, CARB 8 g, FIBER 3 g, CHOL 118 mg, IRON 3 mg, SODIUM 1,027 mg, CALC 53 mg Cooking LessonCutting herbs or leafy green vegetables into chiffonade yields great flavor and is really easy to do. Make a stack of leaves, then roll them up like a cigar. Using a sharp chef's knife with the point held against the cutting board, cut fine slices, and you'll have gorgeous chiffonade. No bruising of the herb, just opening it up for maximum flavor.

Sesame-Glazed Pork Chops on a Bed of Cauliflower Look to the Far East for great flavor profiles. Buy small jars of sesame seeds and sesame oil and keep them in the refrigerator or freezer to prevent them from going rancid. Always taste first if you've had them awhile. The sharp, bitter taste of old oils is unmistakable.

MAKES 2 SERVINGS.

Preparation time: 10 minutes Cooking time: 15 minutes Two 6-ounce center-cut pork chops, about 1-inch thick teaspoon kosher salt teaspoon freshly milled black pepper 1 teaspoon dark sesame oil 1 teaspoon toasted sesame seeds cup low-sodium chicken broth teaspoon sugar 1 tablespoon red wine vinegar 1 teaspoon Dijon mustard 3 cups cauliflorets Heat a large skillet over medium-high heat. Season the pork chops with salt and pepper. Film the pan with the sesame oil. Brown the chops on both sides, about 3 minutes per side. Sprinkle the chops with the sesame seeds and cook 1 more minute. Add chicken broth, sugar, vinegar, and mustard and whisk together in the pan. Cover the pan, reduce the heat, and cook about 20 minutes, or until the chops are tender.

Meanwhile, steam the cauliflower in the microwave with a couple of tablespoons of water on high (100 percent power) until tender, about 7 minutes. Alternatively, boil in a saucepan of water for 10 minutes. Drain.

To serve, make a bed of cauliflower, then top with chops. Spoon the sauce over all.

Nutritional a.n.a.lysis: 353 calories, FAT 14 g, PROTEIN 48 g, CARB 10 g, FIBER 4 g, CHOL 131 mg, IRON 3 mg. SODIUM 894 mg, CALC 79 mg Cooking Les...o...b..owning meat in a pan and then completing the cooking in a liquid is known as braising. It is not necessary or desirable to overcook the pork. Brown it well, then add the sauce ingredients, cover, and cook until just barely tender. The meat should still be slightly pink at the center.

Bitter Greens with Prosciutto, Feta, and Dried Apricots Taking the bitter with the sweet has long been one surefire trail to tabletop nirvana. Toss bitter greens with vinaigrette, then top with salty sweet prosciutto, feta, and sweet apricots. A pot of tea, a friend-it's lunch.

MAKES 2 SERVINGS.

Preparation time: 10 minutes 4 cups mixed bitter greens (such as escarole, endive, beet greens, radicchio) cup chopped fresh flat-leaf parsley leaves 3 ounces thinly sliced prosciutto cut into bite-size pieces 2 ounces feta cheese, cubed 2 tablespoons dried apricots, coa.r.s.ely chopped 4 large hard-cooked eggs DRESSING.

teaspoon kosher salt 1 tablespoon balsamic vinegar 1 teaspoon Dijon mustard 3 tablespoons extra-virgin olive oil Freshly milled black pepper Toss the greens, parsley, prosciutto, feta, and apricots in a large salad bowl. Whisk together the dressing ingredients in a small bowl and drizzle over the salad. Toss to mix and divide between two chilled dinner plates. Top with hard-cooked eggs, cut in half.

Nutritional a.n.a.lysis: 508 calories, FAT 39 g, PROTEIN 27 g, CARB 15 g, FIBER 4 g, CHOL 478 mg, IRON 5 mg, SODIUM 1,531 mg, CALC 258 mg Cooking LessonIf you want more greens with this lunch, feel free. After all ... most crisp green lettuces are free. So go ahead, turn yourself into a rabbit, but be sure to keep the protein load up. When we first started making this salad, it was a little skimpy in the protein department before we remembered the ubiquitous egg. It both tasted great and balanced the nutritional load.

CHICKEN: ONE FOR EVERY POT.

The subtle flavor of chicken offers a wonderful opportunity to explore unlimited flavoring options. You can show off the delicious taste of a single seasoning, such as thyme (our herb of choice if we could only pick one with which to be stranded on a deserted island), or use it as a neutral background for a complex sauce with a combination of exotic flavors. Chicken can be dreadfully bland and dry when improperly handled, or it can be a cold knockout. chicken offers a wonderful opportunity to explore unlimited flavoring options. You can show off the delicious taste of a single seasoning, such as thyme (our herb of choice if we could only pick one with which to be stranded on a deserted island), or use it as a neutral background for a complex sauce with a combination of exotic flavors. Chicken can be dreadfully bland and dry when improperly handled, or it can be a cold knockout.

Food safety is no joke with chicken. It is only safe when it is cooked to 160F. Besides, in our opinion, the flavor really improves with cooking. The easiest way to check for doneness is with an instant-read thermometer. At the thickest part of the chicken piece or the breast of the whole bird, the thermometer should read 160 to 165F. You can also check by making a cut in the meat. You should see no red or pink color whatsoever. Buy an instant meat thermometer. It's a great $10 investment that will make you feel like a four-star restaurant chef.

Equally important is how you handle raw chicken. Most salmonella cases are a result of using a knife or cutting board to cut up a tomato for the salad after it was used to cut raw chicken. Wash all forks, knives, and cutting boards with hot soapy water after they've come in contact with raw chicken pieces and have no fear. Salmonella is not a very hearty pathogen and with careful was.h.i.+ng, there is really no chance of cross contamination.

We recommend buying premium-grade chickens, such as Bell and Evans, D'Artagnan, or Murray's. Or you may have a local favorite. We also like Empire kosher chickens. The salting process involved in preparing kosher meat improves the taste and texture of chicken.

Another great quality about chicken is that it freezes really well, making it easy to keep on hand for emergency dinners. Buy it when you see it on sale and double wrap it. It keeps in the freezer for up to two months. After that, it is still good for chicken soup.

In this chapter we have come up with some fast recipes that may surprise you. We like b.r.e.a.s.t.s and thighs alike. If you have gotten accustomed to eating just b.r.e.a.s.t.s, we encourage you to be venturesome and try thighs. With the skin removed there is very little fat difference, and the dark meat tastes richer, more chicken-y to us.

Chicken with Leeks and Tomatoes Add a tossed salad, a gla.s.s of red wine and before you know it, dinner's on.