The High-Protein Cookbook Part 8

Nutritional a.n.a.lysis: 145 calories, FAT 7 g, PROTEIN 10 g, CARB 10 g, FIBER 1 g, CHOL 99 mg, IRON 1 mg, SODIUM 102 mg, CALC 195 mg Lemon Fluff Here's one of those desserts that slides right down your lovely throat. Easy to make and easy to eat.

MAKES 6 SERVINGS.

Preparation time: 10 minutes Cooking time: 10 minutes Chilling time: 30 minutes + 2 large eggs, separated 2 cups milk 1 envelope unflavored gelatin 1 packet aspartame sweetener 1 tablespoon sugar 2 teaspoons lemon extract 1 teaspoon grated lemon zest In a medium saucepan, beat the egg yolks until thick and lemony. Stir in the milk and gelatin and set aside for 5 minutes to soften. Add the sweetener and sugar and cook over low heat, stirring constantly, for 5 minutes. Remove from the heat and stir in the lemon extract and zest. Pour into a large, shallow bowl and chill in a large bowl filled with ice water.

Meanwhile, in a medium bowl, beat the egg whites until soft peaks form. Fold into the lemon mixture. Spoon into six dessert dishes and chill until set.

Nutritional a.n.a.lysis: 91 calories, FAT 4 g, PROTEIN 5 g, CARB 6 g, FIBER 0.4 g, CHOL 82 mg, IRON .3 mg, SODIUM 65 mg, CALC 105 mg Vanilla Pots de Creme Pots de Creme Simple to make and simply lovely.

MAKES 2 SERVINGS.

Preparation time: 10 minutes Cooking time: 30 minutes Cooling time: 15 minutes TO b.u.t.tER AND SUGAR THE RAMEKINS.

1 tablespoon b.u.t.ter teaspoon sugar 1 cup heavy cream 1 tablespoon sugar 1 packet aspartame sweetener pinch of salt 1 teaspoon vanilla extract 2 large egg yolks Place a roasting pan filled with 1 inch of water on the middle shelf of the oven. Preheat the oven to 350F. b.u.t.ter and sugar two ramekins or gla.s.s baking cups.

In a medium bowl, mix together the cream, sugar, aspartame, salt, vanilla, and egg yolks. Stir well, then heat in the microwave on high (100 percent power) for 1 minute. After 1 minute, stir well and return to the microwave for 30 seconds on high (100 percent power). Divide between the two ramekins. Cover the ramekins with foil and place in the roasting pan with warm water. Bake 30 minutes, or until a knife inserted in the middle comes out clean. Cool before serving.

Nutritional a.n.a.lysis: 277 calories, FAT 27 g, PROTEIN 3 g, CARB 6 g, FIBER 0 g, CHOL 195 mg, IRON .3 g, SODIUM 51 g, CALC 51 mg Chocolate Pots de Creme Pots de Creme For those nights when you must have chocolate, this will do the trick with minimal guilt.

MAKES 2 SERVINGS.

Preparation time: 10 minutes Baking time: 30 minutes Cooling time: 15 minutes TO b.u.t.tER AND SUGAR THE RAMEKINS.

1 tablespoon b.u.t.ter teaspoon sugar 1 cup heavy cream 2 teaspoons brown sugar 2 packets aspartame sweetener 2 ounces unsweetened chocolate, broken into bits 1 teaspoon vanilla extract Small pinch of salt 2 large egg yolks Place a roasting pan filled with 1 inch of water on the middle shelf of the oven. Preheat the oven to 350F. b.u.t.ter and sugar two - or 1-cup ramekins or gla.s.s baking cups.

In a medium bowl, mix together the cream, brown sugar, sweetener, chocolate, vanilla, salt, and egg yolks. Stir well. Heat in the microwave on high (100 percent power) for 1 minute. Stir well again and return to the microwave for 30 seconds more on high (100 percent power). Divide between the two ramekins. Cover the ramekins with foil and place in the roasting pan with warm water. Bake 30 minutes, or until a knife inserted in the middle comes out clean. Cool before serving.

Nutritional a.n.a.lysis: 347 calories, FAT 35 g, PROTEIN 4 g, CARB 9 g, FIBER 2 g, CHOL 195 mg, IRON 1 g, SODIUM 54 g, CALC 64 mg Gingerbread Pots de Creme Pots de Creme For a spicy ending, try the pots de cream with a touch of crystallized ginger.

MAKES 2 SERVINGS.

Preparation time: 10 minutes Baking time: 30 minutes Cooling time: 15 minutes TO b.u.t.tER AND SUGAR THE RAMEKINS.

1 tablespoon b.u.t.ter teaspoon sugar 1 cup heavy cream 1 tablespoon brown sugar 1 packet aspartame sweetener 1 tablespoon minced crystallized ginger teaspoon ground cinnamon teaspoon ground cloves teaspoon ground nutmeg Small pinch of salt and ground black pepper 2 large egg yolks Place a roasting pan filled with 1 inch of water on the middle shelf of the oven. Preheat the oven to 350F. b.u.t.ter and sugar two - or 1-cup ramekins or gla.s.s baking cups.

In a medium bowl, mix together the cream, brown sugar, sweetener, crystallized ginger, cinnamon, cloves, nutmeg, salt, black pepper, and egg yolks. Stir well. Heat in the microwave on high (100 percent power) for 1 minute. Stir well again and return to the microwave for 30 seconds more on high (100 percent power). Divide between the two ramekins. Cover the ramekins with foil and place in the roasting pan. Bake for 30 minutes, or until a knife inserted in the middle comes out clean. Cool before serving.

Nutritional a.n.a.lysis: 277 calories, FAT 27 g, PROTEIN 3 g, CARB 6 g, FIBER .1 g, CHOL 195 mg, IRON .5 g, SODIUM 60 g, CALC 57 mg Sugar-Free Almond and Coconut Meringues Be certain there is not even a speck of grease in your mixing bowl, or the whites won't whip up properly. Store the finished meringues in an airtight tin for 3 or 4 days.

Preparation time: 20 minutes Baking time: 30 minutes Cooking time: 1 minutes 3 large egg whites teaspoon kosher salt 3 packets aspartame sweetener 1 teaspoon almond extract cup finely chopped almonds cup shredded unsweetened coconut Preheat the oven to 250F. In a squeaky-clean bowl, combine the egg whites, salt, and sweetener. Beat with an electric mixer or whisk until the egg whites form stiff peaks. Fold in the almond extract, almonds, and coconut.

Drop by the heaping tablespoon onto a parchment paper-lined baking sheet. Bake 30 minutes, then turn off the oven and allow the meringues to cool in the oven, without opening the door, at least 1 hour. Store in a tin.

Nutritional a.n.a.lysis: 85 calories, FAT 7 g, PROTEIN 3 g, CARB 3 g, FIBER 2 g, CHOL 0 mg, IRON .2 g, SODIUM 127 g, CALC 17 mg

RESOURCES FOR HIGH-PROTEIN COOKS.

Here are some wonderful prepared foods and basic ingredients that are readily available on the Internet or by phone or mail order.

ARTISAN CHEESES.

You might as well eat the best cheeses you can get. There's nothing better for snacks, and to have a sliver of great cheese melting on your tongue makes it all worthwhile. Here are some of our favorites sources: Sugarbush Farm 591 Sugarbush Farm Rd., Woodstock, VT 05091; 800-281-1757; www.sugarbushfarm.com. Here's the best source for smooth, sharp, artisan Cheddar we love and believe you will, too. Comes in several flavors, our favorite being smoked.

Mozzarella Co.

2944 Elm St., Dallas, TX 75226; 800-798-2954. For terrific fresh mozzarella as well as a dazzling list of cow, goat, and sheep's milk cheeses, call Paula Lambert. For terrific fresh mozzarella as well as a dazzling list of cow, goat, and sheep's milk cheeses, call Paula Lambert.

Vella Cheese Co.

315 Second St., East, Sonoma, CA 95476; 800-848-0505; www.vellacheese.com. Here's a dry grating jack that's nutty sweet, medium-cured, and Parmesan-like. Terrific grated onto all those vegetables you'll eat.

Maytag Dairy Farms P.O. Box 806, Newton, IA 50208; 800-247-2458. The source for one of America's great blue cheeses. Great crumbled over a plain grilled steak. No, it wasn't made in a was.h.i.+ng machine but, yes, it's the same family. The source for one of America's great blue cheeses. Great crumbled over a plain grilled steak. No, it wasn't made in a was.h.i.+ng machine but, yes, it's the same family.

Dean & Deluca 560 Broadway at Prince, New York, NY 10012; 212-226-6800; www.deananddeluca.com. The premier gourmet grocer of New York not only has an embarra.s.sment of riches in its cheese cases-we adore Spanish manchego, aged Goudas, and others-they also have every single oil or vinegar you could ever imagine.

NATURAL MEATS, SAUSAGES, AND OTHER PURE PROTEINS.

Good-quality meat really makes a difference. Here are some of our favorite purveyors. It is worth the trouble to order by phone, mail, or over the Internet if you don't have a good source.

Bruce Aidell's Sausages Contact Williams-Sonoma, P.O. Box 7456, San Francisco, CA 94120-7456; 800-541-2233. Or visit a nearby Costco for some of the best low-fat sausages you ever ate. We keep a stock of these sweet, smoky, aromatic sausages in the freezer at all times. Instant joy. Or visit a nearby Costco for some of the best low-fat sausages you ever ate. We keep a stock of these sweet, smoky, aromatic sausages in the freezer at all times. Instant joy.

S. Wallace Edwards & Sons P.O. Box 25, Surry, VA 23883; 800-222-4267; www.virginiatraditions.com. Rosy, sweet and salty, dry-cured Virginia hams you can get sliced paper-thin, these brick-red, lean-as-a-Vogue model hams will make you smile.

Sea Bear P.O. Box 591, Anacortes, WA 98221; 800-645-3474; www.seabear.com. A Northwest hot-smoking technique creates aromatic, sweet, moist, and smoky salmon, oysters, or mussels that come vacuum-sealed in a foil pouch. Throw this in your suitcase if you are going to be stranded for a weekend in some dreadful, fast-food h.e.l.l.

d.i.c.k and Casey's P.O. Box 2392, Harbor, OR 97415; 800-662-9494; www.gourmetseafood.com. If you're going to eat tuna until you're practically growing gills, treat yourself to the best custom-canned tuna and salmon. This second generation custom packer offers the fish at three salt levels and with four spices. You will want to eat it straight out of the can, it's that good.

Jamison Farm 171 Jamison Lane, Latrobe, PA 15650; 800-237-5262; fax 724-837-2287; www.jamison-farm.com.

John and Sukey Jamison hightailed it out of New York to raise their children among lambs in western Pennsylvania. Long known to four-star restaurant chefs as the most reliable source for top-quality lamb, Jamison has everything from chops to b.u.t.terflied legs. This lamb is the best. We adore it.

ETHNIC INGREDIENTS, HERBS, SPICES, VINEGARS, AND OILS.

These distinctive seasonings and flavorings are true labor-savers and most will keep in the pantry or refrigerator for months.

Cinnabar Specialty Foods 1134 W. Haining St., Prescott, AZ 86301; 800-824-4563; www.cinnabarfoods.com. Here's your source for terrific jerk dry rubs and pastes, Thai marinades, tandoori Indian grilling pastes, and more. These products will punch up the flavors of most grilled meats and tofu, too. Known to provide products low in salt, sugars, and fats, this firm's products sizzle with flavor and will expand your horizons.

Wicker's Barbecue Sauce P.O. Box 126, Hornersville, MO 63855; 800-847-0032. Here's the barbecue sauce Weight Watcher's cla.s.sifies as "free." Vinegar-based, it looks like Mississippi River water, but it will flavor a chicken like nothing you ever tried before. Besides the original flavor, you can order mesquite-flavored sauce and a low-sodium version as well as their new Black Label Steak Sauce. Here's the barbecue sauce Weight Watcher's cla.s.sifies as "free." Vinegar-based, it looks like Mississippi River water, but it will flavor a chicken like nothing you ever tried before. Besides the original flavor, you can order mesquite-flavored sauce and a low-sodium version as well as their new Black Label Steak Sauce.

Prairie Herb Farm P.O. Box 3375, Gillette, WY 82717; 800-447-2867.

Pure, unfiltered herb vinegars that are fat-free, sugar-free, salt-free, and preservative-free-just pure herbs packed into wine vinegars. The flavors are intense. Choose from oregano and garlic, ruby red opal basil and garlic, pineapple sage, chile and peppercorns.

Rising Sun Farms 5126 South Pacific Hwy., Phoenix, OR 97535; 800-888-0795; www.risingsunfarms.com. Fabulous organic products, including specialty oils and vinegars, mustards, and vinaigrettes. Ask for Yum Sauce, fabulous on top of a grilled chop, made from almond b.u.t.ter and other yummy ingredients. Their cheese tortas have won prizes for several years and are heavenly spread onto a celery stick. Their olive oil (organic from California) is the best we know of.

El Paso Chile Co.

909 Texas Ave., El Paso, TX 79901; 800-274-7468; www.elpasochile.com. Park Kerr's barbecue meat marinade will turn brisket into fine Texas barbecue. And for snacks, try Coyote Nuts, local peanuts roasted and tossed with red chile and garlic. Caramba, that's good. Do try their dry chili mix. It's the real thing. Hold the beans, the way Texans like it.

Mo Hotta-Mo Betta P.O. Box 4136, San Luis Obispo, CA 95403; 800-462-3220; www.mohotta.com. Here's the world headquarters for hot. You'll find hot sauces, Jamaican jerk, habanero hot sauces, and gifts of fire. Beware. If you start with these folks, you'll become addicted. They have everything you ever dreamed of-and some things you didn't know to dream for-to sprinkle on meats and vegetables.

Penzeys Spices 800-741-7787; fax 262-679-7878; www.penzeys.com.

Spices sought out from around the world have made Penzey's the largest cataloger of spices and seasonings in the U.S. They offer only highest quality spices from the top growing regions in the world. They grind and blend them in Wisconsin, then pack them in great jars or resealable bags. You'll find more than 250 spices, herbs, and blends here.

Katagiri 224 E. 59th St., New York, NY 10022; 212-755-3566; fax 212-752-4197; www.katagiri.com.

Here's the j.a.panese grocer to the world. Not only can you order any j.a.panese ingredient, but you can also pick up j.a.panese-style kitchen utensils, even incense.

Zabars 2245 Broadway, New York, NY; 800-697-6301; www.zabars.com.

The West Side grocer to New Yorkers, who flock there in droves for everything from smoked fish to Zabar's gear. You want exotic cheese? Oils and vinegars? Tea? Call Zabars. Some say it's the epicurean center of the world.

CONVERSION CHART.

Equivalent Imperial and Metric Measurements American cooks use standard containers, the 8-ounce cup and a tablespoon that takes exactly 16 level fillings to fill that cup level. Measuring by cup makes it very difficult to give weight equivalents, as a cup of densely packed b.u.t.ter will weigh considerably more than a cup of flour. The easiest way therefore to deal with cup measurements in recipes is to take the amount by volume rather than by weight. Thus the equation reads: 1 cup = 240 ml = 8 fl. oz. cup = 120 ml = 4 fl. oz.

It is possible to buy a set of American cup measures in major stores around the world.

In the States, b.u.t.ter is often measured in sticks. One stick is the equivalent of 8 tablespoons. One tablespoon of b.u.t.ter is therefore the equivalent to ounce or 15 grams.

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Any broiling recipes can be used with the grill of the oven but beware of high-temperature grills.

EQUIVALENTS FOR INGREDIENTS.

all-purpose flour-plain flour baking sheet-oven tray b.u.t.termilk-ordinary milk cheesecloth-muslin coa.r.s.e salt-kitchen salt cornstarch-cornflour eggplant-aubergine granulated sugar-caster sugar half and half-12% fat milk heavy cream-double cream light cream-single cream parchment paper-greaseproof paper plastic wrap-cling film scallion-spring onion shortening-white fat unbleached flour-strong, white flour zest-rind zucchini-courgettes or marrow