Hale and hearty fare // Two local cooks get hooked on zesty cuisine

One need look no further than the recent class on healthygourmet cooking offered as a fund-raiser for Francis W. Parker Schoolto see how eating habits have changed.

The class was filled to capacity and had a waiting list of eageradults wanting to sign up.

Goodbye hollandaise, hello olive oil.

"We're not talking about boring food, but fun food that's goodfor you," said Maggie Hansen, who with Joan Fishman taught theone-night class.

The two are fine partners in gourmet nutrition.

Hansen is chef at Room Five Hundred, a private club dining roomat Rush-Presbyterian-St. Luke's Medical Center, 1725 W. Harrison.She provides the fashionable food that's an alternative to thehospital cafeteria. Fishman is the nutrition information coordinatorat the hospital. She knows what's good to eat.

"Francis Parker approached the hospital and wanted to offer ahealthy cooking class," said Fishman. Since she does health fairsand community outreach programs, it seemed natural for her to becomeinvolved.

Hansen, who has been at the hospital about a year, already hasmade her mark by introducing more fruits, vegetables, fish, herbs,grilled foods and lighter sauces to the dining room.

"I have a restaurant background and I'm interested in good,healthy foods, but with flair," said Hansen. "I'm interested inpresentation as well as taste. It has to look great and tastegreat."

The two decided to base their recipes for the class aroundgrilled seafood and fresh seasonal vegetables.

"We wanted to show that you can put something like swordfish onthe grill. It's delicious and faster cooking. You can buy fish inthe supermarket or in a fish store, so it's convenient," said Hansen.

"We're suggesting things like sauteed cucumbers with dill.People don't think about warm cucumbers. The dish is low in caloriesand fat and very good tasting, and it goes well with fish.

"Asparagus are in season now (asparagus are being incorporatedinto one of her menus). I've got a recipe for pasta with freshsalmon, dill and feta cheese. I'm looking for a low-sodium feta,"said Hansen.

"That's where I keep Maggie honest," said Fishman, referring tothe need to find more healthful substitutes for some food products."People without special dietary problems can eat a wide variety offoods. Use small amounts of the richer or saltier foods with otheringredients."

"Many of those foods (rich or salty ingredients such as cream,butter or feta cheese) are delicious; just back off on amounts,"said Hansen.

"Fresh herbs can make a difference in many foods. For example,in the grilled swordfish Vera Cruz, the fresh cilantro makes it."

Hansen has an all-purpose fish basting oil that she recommendsfor grilling fish. Using margarine, corn oil, soy sauce, lemon juiceand paprika, it's well flavored and far lower in saturated fat thanmelted butter.

"Lemon juice is great with fish, but it might get boring after awhile. I also recommend garlic; it's good for flavoring. Freshgrated pepper and fresh herbs, such as a sprig of dill, will dress upa piece of grilled fish," Hansen said. "I use fresh fruit flavors,such as apple sauce, to baste shrimp. It gives a slight sweetnesswithout the calories."

Following are some of the recipes the two taught, and with anyencouragement, are willing to teach again. GRILLED SWORDFISH VERA CRUZ

4 (8-ounce) swordfish steaks Fish basting oil (recipefollows)

1 clove garlic 1/4 cup chopped onion 1 tablespooncorn oil 1 cup seeded, chopped tomatoes 1 teaspoon finelydiced jalapeno pepper 1 teaspoon lemon juice Freshlyground pepper to taste 1 tablespoon chopped fresh cilantro

Brush steaks with basting oil. Place on grill over ashen coalsand grill, allowing about 8 to 10 minutes per inch of thickness.Grill about 5 minutes on one side, then baste with oil, turn over andgrill another 3 to 5 minutes on second side.

Place on serving plates and keep warm. Saute garlic and onionin corn oil in medium-size non-aluminum pot. Add tomatoes, jalapenopepper, lemon juice and ground pepper. Bring to a quick simmer.Remove from heat and add cilantro. Serve with grilled swordfish.Makes 4 servings. FISH BASTING OIL

1/4 cup melted margarine 1/4 cup corn oil 2tablespoons low-sodium soy sauce 1 tablespoon lemon juice1/4 teaspoon paprika

Combine ingredients. Makes about 1 cup. BARBECUED SHRIMP

1/4 cup finely diced onion 2 cloves finely diced garlic 1 tablespoon corn oil 1 (8-ounce) can tomato sauce 1/2cup apple sauce 2 tablespoons cider vinegar 1/8 teaspooncayenne pepper 2 pounds medium shell-on shrimp 3/4 cupmelted margarine

In a small pot, saute onion and garlic in oil until tender,about 5 minutes. Add tomato sauce, apple sauce, cider vinegar andcayenne pepper. Simmer 5 minutes.

Preheat grill or broiling pan. Clean shrimp in cold water.Butterfly shrimp, removing vein. Leave shell intact on shrimp.Brush shrimp with melted margarine and place, shell side up, ongrill. Grill about 1 minute, turn and brush with barbecue sauce.Grill another minute, or until shrimp loses its opaqueness.

Remove shrimp to warm platter. Garnish with lemon. Makes 8servings. WATERMELON AND ONION SALAD

1 small, ripe watermelon 2 medium-size sweet red onions,peeled 1/4 cup raspberry puree (using fresh or frozen berries)

1/4 cup good quality olive oil Dash of saltFreshly ground pepper to taste 3 tablespoons fresh lemon juice 1/4 cup walnut oil 3 bunches watercress or green of yourchoice

Cut melon into 1-inch chunks. Remove all seeds. Cut onioninto thin slices. Mix raspberry puree, olive oil, salt and pepper.Place melon and onion in a glass bowl and top with sauce. Tossgently. Mix the lemon juice with the walnut oil, whisking toincorporate both. Pour over greens and toss. Place greens onplates. Top with melon and onions and any remaining raspberry sauce.Makes 6 servings.