The Sonoma Diet – Gourmania

Book Review by Norene Gilletz

From the book The Sonoma Diet
by Dr. Connie Guttersen, R.D., Ph.D.
Published by Meredith Books; December 2005
$24.95 US/$34.95 CAN ISBN 0-69622-831-9

Here are two delicious grilled dishes for your summertime eating enjoyment!

GARLIC AND MINT CHICKEN BREASTS
Prep: 15 minutes
Marinate: 4 to 24 hours
Grill: 12 minutes
Makes: 4 servings

1/2 cup fresh mint leaves
1 tablespoon lemon juice
1 tablespoon extra-virgin olive oil
1 tablespoon reduced-sodium soy sauce
1 teaspoon chili powder
1/4 teaspoon freshly ground black pepper
4 cloves garlic
4 skinless, boneless chicken breast halves (1 1/4 to 1 1/2 pounds)
Fresh mint sprigs (optional)

1. For marinade, in a blender combine mint leaves, lemon juice, oil, soy sauce, chili powder, pepper, and garlic. Cover and blend until smooth.

2. Place chicken in a self-sealing plastic bag set in a shallow dish. Pour marinade over chicken. Seal bag; turn to coat chicken. Marinate in refrigerator for 4 to 24 hours, turning bag occasionally.

3. Drain chicken, discarding marinade. For a charcoal grill, place chicken on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until no longer pink (170°F), turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place chicken on grill rack over heat. Cover and grill as above.)

If desired, garnish with mint sprigs.

Nutrition Facts per serving: 202 cal., 6 g total fat (1 g sat. fat), 82 mg chol., 228 mg sodium, 2 g carbo., 0 g fiber, 34 g pro.

GRILLED TUNA WITH ROSEMARY
Grilled Tuna with Rosemary
Prep: 10 minutes
Grill: 8 minutes
Makes: 4 servings

1 pound fresh or frozen tuna, halibut, or salmon steaks, cut 1 inch thick
2 teaspoons extra-virgin olive oil
2 teaspoons lemon juice
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 cloves garlic, minced (1 teaspoon minced)
2 teaspoons chopped fresh rosemary or tarragon or 1 teaspoon dried rosemary or tarragon, crushed
1 tablespoon drained capers, slightly crushed
Fresh rosemary sprigs (optional)

1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut fish into 4 serving-size pieces. Brush both sides of fish with oil and lemon juice; sprinkle with kosher salt and pepper. Sprinkle garlic and rosemary evenly onto fish; rub in with your fingers.

2. For a charcoal grill, place fish on the greased rack of an uncovered grill directly over medium-hot coals. Grill for 8 to 12 minutes or until fish flakes easily when tested with a fork, turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place fish on grill rack over heat. Cover and grill as above.)

3. Top fish with capers. If desired, garnish with fresh rosemary.

Nutrition Facts per serving: 145 cal., 3 g total fat (1 g sat. fat), 51 mg chol., 179 mg sodium, 1 g carbo., 0 g fiber, 27 g pro.

Broiler method: Place fish on the greased unheated rack of a broiler pan. Broil 4 inches from the heat for 8 to 12 minutes or until fish flakes easily when tested with a fork, turning once halfway through broiling.

Author: Dr. Connie Peraglie Guttersen, R.D., Ph.D., a leading nutrition expert, has devoted her career to developing flavorful approaches to healthy eating and weight reduction.

A registered dietitian, culinary professional, and nutrition consultant to the world-famous Culinary Institute of America at Greystone, Dr. Guttersen delivers key nutrition messages to the food industry, media, and health professionals by bringing together the art and science of food. She has focused extensively on the health benefits of diets inspired by Mediterranean and other regional cuisines.

Dr. Guttersen’s many accomplishments include developing the standards of care for a medical obesity treatment center in Bellevue, Washington, as well as serving as a nutrition consultant for a broad range of companies including Kraft, Nestle, Sodexho Marriott, Radisson Hotels, Hyatt Classic Residences, and Panera Bread.
Visit www.sonomadiet.com for more information.

The Sonoma Diet

by Dr. Connie Guttersen, R.D., Ph.D

Meredith Books
US$24.95/CAN$34.95

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