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Fat and Happy?

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FRONTIERS Cookbook 3 pages: | 1 | 2 | 3 |
Blackburn's Recommendations Walford's Salad Desert Food

In "Doctor Empathy", Alan sampled the three recipes listed below, recommended by obesity specialist Dr. George Blackburn. Each low-fat, moderate-calorie dish is filled with complex flavors. Meals like this comprise a healthy, satisfying diet that, Blackburn believes, can be easier to stick with for life.

Fresh Mozzarella, Tomato and Basil Couscous Salad

Part-skim mozzarella cheese can be substituted.

Photo of Fresh mozzarella, tomato and basil couscous salad
  Fresh mozzarella, tomato and basil couscous salad

2 cups diced tomato
3/4 cup (3 ounces) diced fresh mozzarella cheese
3 tablespoons minced shallots
2 teaspoons extra-virgin olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper
1 garlic clove, crushed
1 1/4 cups water
1 cup uncooked couscous
1/4 cup chopped fresh basil
basil leaves (optional)

1) Combine first 7 ingredients in a large bowl, cover and marinate in refrigerator 30 minutes.

2) Bring water to a bowl in a medium saucepan, gradually stir in couscous. Remove from heat, cover and let stand 5 minutes. Fluff with a fork, cool. Add couscous and fresh basil to tomato mixture; toss gently. Garnish with basil leaves if desired

Yield: 5 servings
Serving size: 1 cup


Pan-seared Cod over Vegetable Ragout

This easy-to-fix skillet dinner elevates plain white fish to the height of good taste as the fish is incorporated into a Mediterranean-style ragout chock-full of tasty ingredients such as prosciutto and shiitake mushrooms.

Photo of fish dish
  Pan-seared Cod Over Vegetable Ragout

2 1/2 teaspoons olive oil, divided
1/2 cup diced prosciutto (about 2 ounces)
3 garlic cloves, minced
4 cups thinly sliced shiitake mushroom caps (about 10 ounces)
1 1/2 cups chopped leek
3 cups diced plum tomato (about 1 pound)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (10 ounce) package fresh spinach, coarsely chopped
1 cup torn fresh basil leaves
4 (6-ounce) cod or other firm white fish fillets (1 inch thick)
1 tablespoon all-purpose flour

1) Heat 1/2 teaspoon olive oil in a large non-stick skillet over low heat. Add the prosciutto, saute 5 minutes. Stir in garlic, remove from pan. Set aside.

2) Heat one teaspoon olive oil in pan over medium-high heat. Add mushrooms and leek; saute 8 minutes. Stir in tomato, salt, and pepper. Gradually add the spinach to pan, and stir until spinach is wilted (about 3 minutes). Stir in the prosciutto mixture and basil. Remove from pan, cover and keep warm.

3) Heat 1 teaspoon olive oil in pan over medium-high heat. Dredge fillets in flour. Add fillets to pan, saute 3 minutes on each side. Cover and cook 2 minutes or until fish flakes easily when tested with a fork. Divide spinach mixture among 4 plates, top with fillets.

Yield: 4 servings
Serving size: 1 fillet and about 1 cup ragout

English Summer Pudding

This is a low-fat version of the classic English molded desserts that alternates layers of cake or bread, fruit, and custard. We've left out the custard here, allowing the fresh berries to take a starring role.

Photo of English Summer Pudding
  English Summer Pudding

4 1/2 cups coarsely chopped, peeled, ripe, fresh peaches (about 1 3/4 pounds)
2 cups fresh rasberries
2 cups fresh blackberries
1/3 cup orange juice
1/4 cup sugar
3 tablespoons Triple Sec or other orange flavored liqueur or orange juice
1 teaspoon grated lemon rind
1 (10 inch) round angel food cake
Fresh rasberries or blackberries (optional)

1) Combine first 7 ingredients in a large saucepan, bring to a boil. Reduce heat, simmer 10 minutes, stirring occasionaly. Set aside.

2) Cut cake into 1- inch- thick slices; cut each slice in half diagonally to make 2 triangles. Line the bottom and sides of a 3-quart straight sided glass bowl or trifle bowl with half of the cake pieces; spoon half of the peach mixture into cake-lined bowl. Arrange half of remaining cake pieces over the peach mixture, and spoon remaining peach mixture over cake. Top with remaining cake pieces.

3) Place plastic wrap on surface of cake pieces, and place a small plate on top of plastic wrap; place a 1-pound can on plate to firmly press mixture. Chill for 8 hours. Remove plate and plastic wrap. Garnish with additional fresh berries, if desired.

Yield: 8 servings
Serving size: 1 cup

© 2000 Cooking Light® Magazine

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