Recipes

Energy Breakthrough: Jump-start Your Weight Loss and Feel Great
by Sarah Ferguson, The Duchess of York

(Page 2 of 2)

Creamy Fettuccine
with Scallops and Spinach

For a nice variation and a pretty color contrast, try this with carrot or tomato fettuccine instead of plain fettuccine. To give an extra energy boost, serve with thin breadsticks such as grissini — add one point for every two breadsticks.

Makes 4 servings

½ pound fettuccine
2 tablespoons all-purpose flour
½ teaspoon salt
¼ teaspoon ground nutmeg
2 cups low-fat (1%) milk
2 teaspoons olive oil
¾ pound sea scallops, patted dry and muscle tabs removed
6 ounces portobello mushrooms, sliced (about 2 cups)
1 shallot, finely chopped
1 tablespoon reduced-sodium soy sauce
2 pounds spinach, cleaned and coarsely chopped

1. Cook the fettuccine according to the package directions. Drain; keep warm.

2. Combine the flour, salt, and nutmeg in a medium nonstick saucepan. Gradually whisk in the milk and cook over medium heat, stirring constantly, until the sauce boils and thickens, about 8 minutes. Remove the white sauce from the heat; set aside.

3. Meanwhile, heat 1 teaspoon of the oil in a large nonstick skillet, then add the scallops. Cook over medium-high heat until lightly browned on the outside and just opaque in the center, about 2 minutes on each side. Transfer the scallops to a plate. Wipe the skillet clean.

4. Heat the remaining 1 teaspoon oil in the same skillet, then add the mushrooms, shallot, and soy sauce. Cook over medium heat, stirring occasionally, until the mushrooms are tender and browned, about 5 minutes. Stir in the fettuccine, white sauce, scallops, and spinach, tossing to coat well. Cook, stirring frequently, until the mixture is heated through and the spinach just wilts, about 4 minutes.

Per serving (1 ½ cups): 431 calories, 8 g total fat, 2 g saturated fat, 81 mg cholesterol, 870 mg sodium, 57 g total carbohydrates, 7 g dietary fiber, 36 g protein, 436 mg calcium Points per serving: 8

Tip: I suggest taking a few extra minutes to nip off the too-tough-to-chew muscle tabs attached to sea scallops before cooking them. To get the scallops to brown around the edges, make sure they are patted thoroughly dry with paper towels before you sauté them.

Hot Lemon-Raspberry Soufflé

Individual hot lemon soufflés with a raspberry surprise on the bottom make a light, refreshing finish to any meal. If you don't own soufflé molds, use 6-ounce custard cups.

Makes 6 servings

2 tablespoons plus 1/3 cup sugar
¼ cup seedless raspberry jam
1 tablespoon butter
3 tablespoons all-purpose flour
2/3 cup low-fat (1%) milk
1 tablespoon grated lemon rind
½ cup fresh lemon juice
2 egg yolks
4 egg whites
Confectioners' sugar for dusting

1. Preheat the oven to 400° F. Spray six 6-ounce soufflé molds with nonstick spray. Sprinkle 2 tablespoons of the sugar into one of the molds, turning constantly, so the sugar coats the bottom and sides. Toss the sugar remaining in the mold into the next mold, and repeat until all the molds are coated. Spoon 1 teaspoon raspberry jam into the bottom of each mold. Refrigerate the molds until ready to use.

2. Heat the butter in a small nonstick saucepan until melted. Sprinkle in the flour and whisk until smooth. Cook over low heat, stirring constantly, 1 minute. Whisk in the milk and bring to a boil, whisking constantly. Remove from heat and transfer the milk mixture to a bowl. Stir in the lemon rind and lemon juice. Stir in the egg yolks, one at a time, until blended.

3. With an electric mixer at medium speed, beat the egg whites in a medium bowl until soft peaks form, 2-3 minutes. Sprinkle in the remaining 1/3 cup sugar; continue beating until stiff, glossy peaks form, about 3 minutes. Stir about ¼ of the beaten egg whites into the milk mixture to lighten. With a rubber spatula, gently fold in the remaining egg whites.

4. Spoon the batter into the soufflé molds, filling each about three-quarters full. Arrange the molds in a roasting pan, lined with paper towels to prevent them from slipping. Place the pan in the oven, then carefully fill the roasting pan with hot water until it reaches two-thirds up the sides of the soufflé molds. Bake until golden brown and puffed, about 25 minutes. Carefully remove the soufflés from the water bath. Dust with confectioners' sugar and serve at once.

Per serving (1 soufflé): 170 calories, 4 g total fat, 2 g saturated fat, 77 mg cholesterol, 76 mg sodium, 30 g total carbohydrates, 0 g dietary fiber, 5 g protein, 49 mg calcium Points per serving: 4

Tip: For extra-light, high-volume soufflés, have the egg whites at room temperature and make sure the bowl and beater you use to beat the egg whites are squeaky clean.

Lemon Chicken with
Currant - Pine Nut Risotto

Sweet currants and crunchy pine nuts give a welcome contrast of flavors and textures to this creamy risotto - a perfect accompaniment to the simple lemon chicken. Complete the meal with a green salad.

Makes 4 servings

3 cups low-sodium chicken broth
1 tablespoon olive oil
1 onion, finely chopped
1 ¼ cups arborio rice
½ cup dry white wine
¼ cup currants
¼ cup pine nuts
¼ cup chopped flat-leaf parsley
¼ teaspoon ground pepper
4 (¼-pound) skinless boneless chicken breasts
1 teaspoon grated lemon rind
½ teaspoon salt
4 lemon wedges

1. To prepare the risotto, bring the broth to a boil in a medium saucepan. Reduce the heat and keep at a simmer.

2. Heat the oil in a large nonstick saucepan, then add the onion. Cook over medium heat, stirring frequently, until softened, 3-5 minutes. Add the rice and cook until lightly toasted, 2-3 minutes.

3. Add the wine and ½ cup of the broth; cook, stirring until the liquid is absorbed. Continue to add the broth, ½ cup at a time, stirring until it is absorbed before adding more, until the rice is just tender and the mixture is creamy. (The cooking time from the first addition of broth should be 20-24 minutes.) Stir in the currants, pine nuts, parsley, and pepper.

4. Sprinkle the chicken with the lemon rind and salt. Spray a nonstick skillet with nonstick spray and set over medium heat. Add the chicken and cook until lightly browned and just cooked through, about 5 minutes on each side. Transfer to a plate; let rest 5 minutes, then thinly slice on the diagonal. Serve with the risotto and lemon wedges.

Per serving (1 piece chicken and 1 cup risotto): 486 calories, 12 g total fat, 2 g saturated fat, 62 mg cholesterol, 403 mg sodium, 60 g total carbohydrates, 3 g dietary fiber, 33 g protein, 57 mg calcium Points per serving: 10

Tip: For perfect risotto every time, here are some simple guidelines: Use a short-grain rice, preferably arborio. Timing and temperature are key to successful risotto making. Be sure to keep the cooking broth just at a simmer on a nearby burner. Start counting total risotto cooking time from the first addition of broth. Cook the risotto over medium-low heat, or just enough heat to maintain a gentle simmer with each addition of liquid. Check the rice after 18-20 minutes of total cooking time. It should be tender and need an additional few minutes, at most.

Copyright © 2002 by The Duchess of York and Weight Watchers International Inc.

About the Author

Sarah Ferguson, The Duchess of York, started her career in public relations at an art gallery and worked for a publisher before marrying Prince Andrew and becoming The Duchess of York in 1986. In addition to books for children, she has written her autobiography, several history books, and five books on diet and lifestyle with Weight Watchers International. The Duchess lives in Berkshire, England, with her two daughters, Beatrice and Eugenie.