Recipes: A Country French Dinner

the recipes

february 99

A Country French Dinner

Bouillabaisse Americaine

(makes 6 servings)

	olive oil cooking spray
2	large cloves garlic, chopped
1	onion, 6 ounces, (180 g)chopped
2	leeks, 12 ounces, (360 g), washed well, and thinly sliced, white part and 1 inch green
2	medium tomatoes, 12 ounces,( 360 g) peeled and cubed
2	tablespoons (9 g) minced flat-leaf parsley
1	teaspoon (5 ml) minced fresh thyme, or 1/4 teaspoon (1.25 ml) crushed dried
1	teaspoon (5 ml) minced fresh rosemary or 1/4 teaspoon (1.25 ml) crushed dried
1	bay leaf
1/2	teaspoon (2.5 ml) crushed saffron, optional
1	3-inch (7.5 cm) piece orange rind, white pith removed
1/4	teaspoon (1.25 ml) fennel seeds, crushed
1/8	teaspoon (0.6 ml) black pepper
1/8	teaspoon (0.6 ml) crushed dried red pepper flakes
1	pound (480 g) firm-fleshed fish, such as haddock, red snapper or cod, cut into 1 1/2 inch (3.75 cm) cubes
3	cups (720 ml) Fish Stock (see below for recipe, or use half clam juice and half water)
	juice of 1 lemon
	boiling water to cover fish, if needed
1	pound (480 g) soft-fleshed fish, such as sole, perch, or mullet, cleaned and cut into 1 1/2 inch (3.75 cm) cubes
1/4	pound (20 g) medium shrimp, shelled and deveined
1	pound (480 g) mussels, washed and debearded
1	pound (480 g) cleaned cockles or very small variety clams
1	French baguette cut into 1/2 inch (1.25 cm) slices and toasted
	extra minced flat-leaf parsley

Lightly coat a large, stove-to-table pot with cooking spray. Add the garlic, onions and leeks. Sauté slowly for 6 minutes, stirring occasionally, until soft. Add the tomatoes and cook 5 minutes. Add the parsley, thyme, rosemary, bay leaf, saffron, orange rind, fennel seed, pepper, and dried red pepper flakes and stir.
Lay the firm fish in a layer over the vegetables and cover with fish stock and lemon juice. Add boiling water if fish is not covered. Cover pot and bring to boil. Uncover and boil for 4 minutes. Add the soft-fleshed fish and shrimp. Simmer for 2 minutes. Add the cleaned mussels and cockles. Cover and simmer until they are open. Discard any that do not open.
To serve arrange fish and shell fish in heated individual soup bowls. Discard bay leaf. Ladle fish broth into the bowls. Top each serving with a toast round and extra parsley. Place remaining toast in a bread basket. Pass the Rouille separately to spoon onto hot soup.

Per serving:	360 calories (10% calories from fat), 42 g protein, 4 g total fat (0.9 g saturated fat), 36 g carbohydrate, 3 g dietary fiber, 121 mg cholesterol, 174 mg sodium
Diabetic exchanges:	5 very lean protein, 2 1/2 carbohydrate (1 1/2 bread starch, 2 vegetable)

Rouille

(makes 1 cup)

1	6 ounce (180 g) red bell pepper, seeded and chopped
2	fresh hot chili peppers, seeded and chopped
3	large cloves garlic, peeled
1/4	cup (60 ml) olive oil
1/3	cup (80 ml) broth from bouillabaisse
2	tablespoons (30 ml) liquid egg substitute
1/4	cup (143 g) bread crumbs

Combine all ingredients in a food processor and process until smooth. Let stand until ready to serve.
Transfer to a serving bowl.

Per 2-tablespoon serving:	87 calories (71% calories from fat), 1 g protein, 7 g total fat (1.0 saturated fat), 5 g carbohydrate, 1 g dietary fiber, 0 cholesterol, 36 mg sodium
Diabetic exchanges:	1/2 carbohydrate (bread/starch), 1 1/2 fat

Salade Avec Les Oranges

(makes 6 servings)

6	cups mixed lettuces, rinsed and crisped
2	navel oranges about 1 1/4 pounds (600 g) total, peeled, removing all white pith
1	small red onion, 3 ounces (90 g) thinly sliced
Dressing:
1/2	cup (115 gm) plain low-fat yogurt
2	tablespoons (30 ml) fresh orange juice
1	teaspoon (5 ml) grated orange zest

Place greens in salad bowl. Section oranges and separate onion slices into rings. Set aside.
Mix dressing and toss with the greens.
Divide between six salad plates and decorate with orange sections and onion slices.

Per serving:	58 calories (0% calories from fat), 3 g protein, 0 total fat (0 saturated fat), 13 g carbohydrate, 3 g dietary fiber, 0 cholesterol, 31 mg sodium
Diabetic exchanges:	1 carbohydrate (1/2 fruit, 1 vegetable)

Coeur a la Creme

(makes 8 servings)

2	cups (460 gm) plain nonfat yogurt
2	cups (450 g) nonfat ricotta cheese
	grated zest of 1 lemon or orange
1/4	teaspoon (1.25 ml) pure vanilla extract
3	cups (450 g) strawberries, hulled and sliced

Using a food processor or electric mixer, combine the yogurt and ricotta cheese; process until smooth.
Line a colander or basket with a double layer of cheese cloth, letting cloth hang over the edges. Spoon the cheese mixture into the colander. Fold cheese cloth over top and place colander over a bowl or baking dish to catch the whey. Refrigerate for 24 hours.
Scrape the cheese from the cheesecloth and add the lemon zest and vanilla. Mix well.
Line a 3 cup (708ml) heart-shaped mold (or the draining basket) with cheese cloth, again allowing cloth to hang over the edges. Spoon the cheese mixture into the mold, smoothing the top with the back of a spoon. Fold cheesecloth over cheese; chill for 3 hours.
To serve, unfold cheesecloth and invert mold onto a serving platter. Remove cheesecloth. Surround with the berries

Per serving:	96 calories (0% calories from fat), 12 g protein, 0 total fat (0 saturated fat), 11 g carbohydrate, 1 g dietary fiber, 6 mg cholesterol, 167 mg sodium
Diabetic exchanges:	1 very lean protein, 1 carbohydrate (1/2 fruit, 1/2 skim milk)

Fish Stock

You can make your own fish stock or purchase refrigerated fish stock or bottled clam juice. Remember if you do use ready-made fish stock or bottled clam juice to dilute them by half with water as they are very salty. You can usually get fish bones at no charge from the fish section at your supermarket. Just call a day or so ahead so they can put them aside.

(makes 1 quart, 1 l)

1	pound (450 g) fish bones, rinsed and cut into chunks
1	small onion, 3 ounces (85 g) peeled and quartered
1	leek, white part only, about 3 ounces (85 g), peeled and quartered
1	celery rib with leaves, sliced
8	shallots, sliced
2	large garlic cloves, sliced
1	quart (1 l) water
4	sprigs fresh flat-leaf parsley
2	fresh thyme sprigs, or 1/2 teaspoon (2.5 ml) crushed dried
2	small fresh tarragon sprigs, or 1/2 teaspoon (2.5 ml) crushed dried
2	2-inch (5 cm) strips of lemon zest
1	teaspoon (5 ml) fennel seeds
4	black peppercorns
1	cup (236 ml) dry white wine

Combine fish bones, onion, leek, celery, shallots, garlic, and water in a large stockpot or heavy saucepan. Bring to boil over medium heat. Skim any foam that rises to the top. Add the parsley, thyme, tarragon, lemon zest, fennel seeds, and peppercorns. Cover, reduce heat, and simmer 15 minutes.
Add wine and simmer 15 minutes. Strain through a fine sieve or a colander with cheese cloth. Discard solids.
Store in sealed container in refrigerator for up to 24 hours, or freeze.

Per 1-cup serving:	16 calories l(0% calories from fat), 0 protein, 0 total fat (0 saturated fat), 1 g carbohydrate, 0 dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges:	free

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