eat well and stay slim
the essential cuisine minceur
Michel Guérard photographs by charlotte lascÈve Translated by ALEXANDRA CARLIER
eat well and stay slim
the essential cuisine minceur
Michel Guérard photographs by charlotte lascÈve Translated by ALEXANDRA CARLIER
CONTENTS
EAT WELL AND STAY SLIM: THE ESSENTIAL CUISINE MINCEUR Preface
7
How to use this book
8
Soups
118
The spirit of Essential Cuisine Minceur
9
Cold starters
138
Warm starters
174
Salads
188
Fish dishes
206
Meat dishes
242
Sides and vegetable dishes
272
Desserts
280
Part One: The Basics of Essential Cuisine Minceur 1. Key Principles and Techniques
Frances Lincoln Limited 74–77 White Lion Street London N1 9PF www.franceslincoln.com Eat Well and Stay Slim - The Essential Cuisine Minceur Copyright © Frances Lincoln Limited 2014 First edition copyright © Albin Michel 2012
13 14 14
Sugar and sweetening
16
Egg whites
20
Gelatine
22
Fats
23
Terms and Techniques
326
Cooking methods
29
Alphabetical index to the recipes
330
The multi-functional whipper
36
Index of recipes by ingredient
333
2. The Essential Cuisine Minceur Toolkit
38
Acknowledgments
336
Master stocks and stock variations
41
Flavoured oils
55
Vinaigrettes
64
Classic sauces and condiments
74
Liaisons and sauces
83
Cold coulis
91
3. Healthy Everyday Cooking
96
Super-simple salads
97
First Frances Lincoln edition 2014
Main-course salads
100
Speedy family favourites
103
Vegetable gratins
105
Grains
110
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form, or by any means, electronic, mechanical, photocopying, recording or otherwise without the prior written permission of the publisher or a licence permitting restricted copying. In the United Kingdom such licences are issued by the Copyright Licensing Agency, Saffron House, 6–10 Kirby Street, London EC1N 8TS.
116
Salt
Text by Michel Guérard Photographs by Charlotte Lascève Drawings by Michel Guérard
Translated by Alexandra Carlier
Part Two: The Essential Cuisine Minceur Recipes
A catalogue record for this book is available from the British Library. 978-0-7112-3536-6 Printed in China 135798642
5
CONTENTS
EAT WELL AND STAY SLIM: THE ESSENTIAL CUISINE MINCEUR Preface
7
How to use this book
8
Soups
118
The spirit of Essential Cuisine Minceur
9
Cold starters
138
Warm starters
174
Salads
188
Fish dishes
206
Meat dishes
242
Sides and vegetable dishes
272
Desserts
280
Part One: The Basics of Essential Cuisine Minceur 1. Key Principles and Techniques
Frances Lincoln Limited 74–77 White Lion Street London N1 9PF www.franceslincoln.com Eat Well and Stay Slim - The Essential Cuisine Minceur Copyright © Frances Lincoln Limited 2014 First edition copyright © Albin Michel 2012
13 14 14
Sugar and sweetening
16
Egg whites
20
Gelatine
22
Fats
23
Terms and Techniques
326
Cooking methods
29
Alphabetical index to the recipes
330
The multi-functional whipper
36
Index of recipes by ingredient
333
2. The Essential Cuisine Minceur Toolkit
38
Acknowledgments
336
Master stocks and stock variations
41
Flavoured oils
55
Vinaigrettes
64
Classic sauces and condiments
74
Liaisons and sauces
83
Cold coulis
91
3. Healthy Everyday Cooking
96
Super-simple salads
97
First Frances Lincoln edition 2014
Main-course salads
100
Speedy family favourites
103
Vegetable gratins
105
Grains
110
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form, or by any means, electronic, mechanical, photocopying, recording or otherwise without the prior written permission of the publisher or a licence permitting restricted copying. In the United Kingdom such licences are issued by the Copyright Licensing Agency, Saffron House, 6–10 Kirby Street, London EC1N 8TS.
116
Salt
Text by Michel Guérard Photographs by Charlotte Lascève Drawings by Michel Guérard
Translated by Alexandra Carlier
Part Two: The Essential Cuisine Minceur Recipes
A catalogue record for this book is available from the British Library. 978-0-7112-3536-6 Printed in China 135798642
5
DESSERTS
DESSERTS
• 20g (¾oz or 1½ tbsp) unsalted butter, softened • 2 tbsp caster (superfine) sugar • 3 large apples, such as Pippin, Granny Smith or Braeburn • 4 tbsp water • 2 limes • 4 egg yolks • 4 egg whites • 2 heaped tsp fructose or the sweetener of your choice (pages 16–20)
HOT APPLE AND LIME SOUFFLÉS
To serve (optional) • Granny Smith sorbet (page 296)
2. For the soufflé mixture, peel the apples, cut them in half, core them and cut into small dice. Put the apple in a saucepan with the 4 tablespoons of water and cover with a lid. Simmer over a low heat, lifting the lid frequently to stir the apples, for 20 minutes or until the apples have formed a compote.
Equipment • 4 individual soufflé dishes, about 8cm (3in) in diameter
*Fructose: 220 calories *Aspartame: 205 calories *Xylitol: 225 calories *Sugar: 240 calories *Honey: 235 calories
205–240 CALORIES PER PERSON, depending on the sweetener you use* Preparation time: 45 minutes Level of difficulty: * * Serves 4 1. Prepare the soufflé dishes by brushing them lightly with the softened butter, sprinkling them with the sugar, then tipping out the excess sugar; set aside.
3. Blend the compote to a finer purée, using a stick blender or food processor. Put the purée in a covered container and set aside it in the refrigerator. Once the purée is completely cold, transfer 300g (11oz) of it to a large mixing bowl, reserving the remainder for another recipe. 4. Remove the zest from the limes using a zester or fine grater. Squeeze the juice of the limes. Whisk the egg yolks. Add the zest, juice and beaten egg yolks to the bowl of apple purée and stir well to blend thoroughly. Preheat the oven to 200°C (400°F, gas mark 6), bearing in mind that the oven must be hot before you complete the next step. 5. To complete the soufflé mixture, whisk the egg whites in a large mixing bowl until they form soft peaks. Sprinkle on the fructose and whisk again. Working quickly, tip all of the egg white into the apple and lime mixture, put a spatula in the centre, then lift the mixture up and over the whites, clockwise, while you turn the bowl in the opposite direction. Continue until all the ingredients are well blended. 6. Spoon the soufflé mixture into the prepared soufflé dishes, filling them ½cm (¼in) above their rims. Put the dishes on a warmed baking sheet. Transfer to the oven and bake the soufflés for 8 minutes.
To serve As soon as the soufflés are cooked and risen, serve them immediately. A quenelleshaped scoop of Granny Smith sorbet (page 296), served separately in a pretty teacup, makes the perfect accompaniment.
Chef’s tip To save time, you can use about 125g (4½oz) of store-bought unsweetened apple sauce, instead of making your own apple compote, as in the recipe.
324
325
DESSERTS
DESSERTS
• 20g (¾oz or 1½ tbsp) unsalted butter, softened • 2 tbsp caster (superfine) sugar • 3 large apples, such as Pippin, Granny Smith or Braeburn • 4 tbsp water • 2 limes • 4 egg yolks • 4 egg whites • 2 heaped tsp fructose or the sweetener of your choice (pages 16–20)
HOT APPLE AND LIME SOUFFLÉS
To serve (optional) • Granny Smith sorbet (page 296)
2. For the soufflé mixture, peel the apples, cut them in half, core them and cut into small dice. Put the apple in a saucepan with the 4 tablespoons of water and cover with a lid. Simmer over a low heat, lifting the lid frequently to stir the apples, for 20 minutes or until the apples have formed a compote.
Equipment • 4 individual soufflé dishes, about 8cm (3in) in diameter
*Fructose: 220 calories *Aspartame: 205 calories *Xylitol: 225 calories *Sugar: 240 calories *Honey: 235 calories
205–240 CALORIES PER PERSON, depending on the sweetener you use* Preparation time: 45 minutes Level of difficulty: * * Serves 4 1. Prepare the soufflé dishes by brushing them lightly with the softened butter, sprinkling them with the sugar, then tipping out the excess sugar; set aside.
3. Blend the compote to a finer purée, using a stick blender or food processor. Put the purée in a covered container and set aside it in the refrigerator. Once the purée is completely cold, transfer 300g (11oz) of it to a large mixing bowl, reserving the remainder for another recipe. 4. Remove the zest from the limes using a zester or fine grater. Squeeze the juice of the limes. Whisk the egg yolks. Add the zest, juice and beaten egg yolks to the bowl of apple purée and stir well to blend thoroughly. Preheat the oven to 200°C (400°F, gas mark 6), bearing in mind that the oven must be hot before you complete the next step. 5. To complete the soufflé mixture, whisk the egg whites in a large mixing bowl until they form soft peaks. Sprinkle on the fructose and whisk again. Working quickly, tip all of the egg white into the apple and lime mixture, put a spatula in the centre, then lift the mixture up and over the whites, clockwise, while you turn the bowl in the opposite direction. Continue until all the ingredients are well blended. 6. Spoon the soufflé mixture into the prepared soufflé dishes, filling them ½cm (¼in) above their rims. Put the dishes on a warmed baking sheet. Transfer to the oven and bake the soufflés for 8 minutes.
To serve As soon as the soufflés are cooked and risen, serve them immediately. A quenelleshaped scoop of Granny Smith sorbet (page 296), served separately in a pretty teacup, makes the perfect accompaniment.
Chef’s tip To save time, you can use about 125g (4½oz) of store-bought unsweetened apple sauce, instead of making your own apple compote, as in the recipe.
324
325