Recipe of the week: Healthful cooking from a Harvard scientist

Dr. Walter Willett is a Harvard-based researcher who wants to bring science

to the kitchen table, said Laura Fraser in Cooking Light. He and his team of researchers at the university’s School of Public Health are responsible for “many of the changes in how we eat—or, at least, how we should eat to be healthy.” Thanks primarily to them, the American public now knows that trans fats should be avoided and replaced with olive and nut oils; that wine

and dark chocolate taken in moderation can be good for us; and that processed sugar and white flour are to be avoided.

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The author of several cookbooks that promote a healthful diet, Willett also

offers a portion-control tip: “Don’t eat more protein at one meal than fits in

the palm of your hand.” These recipes, based on Willett’s findings, were created by Maureen Callahan:

Recipes of the week

Seared Scallops

With Citrus Ginger Sauce

2 tsp roasted sesame oil, divided

4 1-inch diagonally cut green onions

1 tsp peanut oil

1-1/2 lbs medium sea scallops

1/4 tsp salt, divided

1/4 cup fresh orange juice

1/4 cup mirin (sweet rice wine)

2 tbsp lemon juice

2 tbsp low-sodium soy sauce

1/4 tsp grated fresh ginger

1/4 tsp crushed red pepper

1 tsp water

1/2 tsp cornstarch

Heat 1 tsp sesame oil in a large cast-iron or heavy skillet over high heat. Add onions; sauté 1 minute or until wilted. Remove from pan; set aside.

Add remaining 1 tsp sesame oil and peanut oil to pan. Pat scallops dry with paper towels; sprinkle with 1/8 tsp salt. Add scallops to pan; cook 2 minutes or until golden brown. Turn scallops; reduce heat to medium, and cook 1 minute or until scallops are done. Remove scallops from pan; keep warm.

Add orange juice, mirin, lemon juice, soy sauce, ginger, red pepper, and remaining 1/8 tsp salt to pan; bring to a boil. Reduce heat and simmer 3 minutes. Combine 1 tsp water and cornstarch; stir into sauce. Cook 30 seconds or until sauce begins to thicken. Add scallops to pan; toss to coat.

Top with onions and serve with rice noodles. Serves 4.

Espresso Soy Milk Shake

2 tbsp fat-free chocolate syrup

2-1/8 tsp instant espresso granules, or instant coffee granules, divided

1-1/2 cups vanilla soy ice cream

1/2 cup low-fat plain soy milk

Combine syrup and 1/8 tsp espresso granules in a small bowl, stirring well. Using a spoon, drizzle half of syrup mixture around the inside rim of two small, narrow glasses. Combine remaining 2 tsp espresso granules, ice cream, and soy milk in a blender; process until smooth. Pour 1 cup ice cream mixture into each glass. Serve immediately. Serves 2.