50 Best Plants on the Planet (13 page)

Place
1
tablespoon all-purpose flour in a heavy-bottomed saucepan. Whisk in
1
¼
cups evaporated fat-free milk. Place on medium-high heat. Cook, stirring constantly, until thickened and bubbly,
2
to
3
minutes. Off the heat, whisk in
⅓
cup finely shredded reduced-fat sharp Cheddar cheese. Whisk in
2
½
tablespoons grated Parmesan cheese,
½
teaspoon Worcestershire sauce, and
¾
teaspoon Dijon mustard. Stir in seasoned salt; spoon over blanched or steamed broccoli. Add freshly ground black pepper, if desired.

Grate raw (peeled if desired) broccoli stems. Add to your favorite coleslaw.

Adjust an oven rack to the middle position. Preheat the oven to
425
degrees F. On a rimmed baking sheet, toss
7
to
8
cups broccoli florets with
3
tablespoons extra-virgin olive oil. Roast for
15
minutes. In a small bowl, toss
1
garlic clove (minced) with
⅛
teaspoon dried red pepper flakes; toss with the broccoli and roast an additional
10
minutes, until deeply caramelized on the exterior and fork tender. Season with coarse salt.

This appetizing side dish can become a main course by adding chunks of cooked chicken breast or spooning it over thin slices of grilled steak or tofu. If you like, omit the cheese and add some dried fruit, such as golden raisins or dried cranberries.

Yields
6
side-dish servings

NUTRITIONAL INFORMATION

(per serving)

calories
220

fat calories
110

total fat (g)
12

sat fat (g)
1.5

cholesterol (mg)
0

sodium (mg)
250

total carbohydrates (g)
27

fiber (g)
6

sugars (g)
1

protein (g)
6

vitamin A IUs
30
%

vitamin C
70
%

calcium
4
%

iron
8
%

3 tablespoons extra-virgin olive oil

½
large red onion, finely diced

 2
½
cups coarsely chopped broccoli florets

1 cup whole-wheat couscous

1 large garlic clove, minced

 1
⅔
cups fat-free low-sodium vegetable broth

½
cup chopped fresh basil

⅓
cup pecans, toasted (
see Cook's Note
), finely chopped

Salt

Freshly ground black pepper

¼
cup grated Manchego or Asiago cheese

1
.
Heat the oil on medium-high heat in a large, deep skillet with a lid. Add the onion and cook, stirring occasionally, until it is softened and just starting to slightly brown, about
4
minutes. Add the broccoli and toss to coat with oil. Cook, stirring frequently,
6
to
7
minutes, or until it is tender-crisp.

2
.
Stir in the couscous; cook, stirring constantly, until the couscous begins to brown. Stir in the garlic and cook for
30
seconds. Add the broth and bring it to a boil on high heat. Cover and reduce the heat to low. Gently simmer
14
to
15
minutes, until all the liquid is absorbed.

3
.
Remove from the heat; stir in the basil and pecans. Season with salt and pepper. Toss. Top each serving with some grated cheese.

COOK'S NOTE
To toast pecans, place them on a rimmed baking sheet in a single layer. Bake in a
350
-degree-F oven for
4
to
5
minutes, or until lightly toasted. Watch carefully because nuts burn easily.

If you make a habit out of discarding broccoli stalks, you will change your ways once you taste this dish. Along with sliced broccoli stalks, garlic and saffron give this ambrosial soup its backbone. Slices of rustic crusty bread, slathered with a little extra-virgin olive oil and toasted, are the secret crunch under the steaming soup.

Yields
4
servings

NUTRITIONAL INFORMATION

(per serving)

calories
280

fat calories
100

total fat (g)
12

sat fat (g)
2.5

cholesterol (mg)
5

sodium (mg)
630

total carbohydrates (g)
34

fiber (g)
3

sugars (g)
1

protein (g)
11

vitamin A IUs
45
%

vitamin C
80
%

calcium
15
%

iron
15
%

3 tablespoons extra-virgin olive oil

Four
½
-inch slices rustic, crusty bread, whole-wheat sourdough preferred

5 large garlic cloves, peeled and halved lengthwise

1 tablespoon paprika

½
teaspoon ground cumin

5 cups fat-free low-sodium chicken broth or vegetable broth

⅛
teaspoon ground saffron

5 stalks broccoli (florets removed and reserved for another use), peeled and cut into
¼
-inch rounds

Salt

¼
cup finely chopped fresh Italian parsley

⅓
cup grated Parmesan cheese

1
.
Adjust an oven rack to
8
inches below the broiler and preheat the broiler. Using
1
tablespoon of the oil, brush the bread slices on both sides. Place them on a rimmed baking sheet and broil until the bread is lightly toasted. Turn and toast on the opposite side until lightly browned. Watch carefully because bread can burn easily. Set aside.

2
.
Heat the remaining
2
tablespoons oil in a heavy-bottomed large pan or Dutch oven on low heat. Add the garlic and cook until it is golden and softened, about
10
minutes, stirring often. Add the paprika and cumin; stir to combine and remove the pan from the stove. Tilt the pan and push the ingredients to one side; mash the garlic with a fork. Return the pan to the stove; stir in the broth and saffron. Bring to a simmer on high heat; reduce the heat to medium or medium-low and simmer for
10
minutes. Add the broccoli; simmer
10
minutes more, or until the broccoli is just barely tender. Taste and season with salt.

3
.
In each of four shallow soup bowls, place a toasted bread slice. Ladle soup into the bowls and top with parsley and Parmesan. Serve.

Soy sauce, hoisin sauce, and red pepper flakes boost the flavor profile of this quick stir-fried dish. Be sure to have all the components ready and set next to the stove before you start to cook. The mixture is delicious served over cooked brown rice, quinoa, or farro.

Yields
6
servings

NUTRITIONAL INFORMATION

(per serving, without rice)

calories
130

fat calories
60

total fat (g)
6

sat fat (g) less than
1

cholesterol (mg)
0

sodium (mg)
230

total carbohydrates (g)
11

fiber (g)
3

sugars (g)
4

protein (g)
9

vitamin A IUs
20
%

vitamin C
50
%

calcium
6
%

iron
10
%

½
cup fat-free, low-sodium chicken or vegetable broth

2 tablespoons hoisin sauce

1 tablespoon sodium-reduced soy sauce

1 teaspoon cornstarch

Pinch dried red pepper flakes

1 pound extra-firm tofu

2 tablespoons sesame seeds

1 tablespoon peanut oil

½
teaspoon Asian sesame oil

Nonstick vegetable oil cooking spray

12 ounces fresh shiitake mushrooms, stems removed, cut into
¼
-inch slices

 2
½
cups small broccoli florets, about 1
½
inches long

3 green onions, cut diagonally into
¼
-inch slices (including half of dark green stalks)

1 large garlic clove, minced

1
.
In a small bowl, combine the broth, hoisin, soy sauce, cornstarch, and pepper flakes. Stir to combine and set next to the stove.

2
.
Drain the tofu and pat dry with paper towels. Cut it into
1
-inch cubes. In a bowl, gently toss the tofu and sesame seeds. Heat the oils in a wok or large, deep nonstick skillet on medium-high heat. Add the tofu and stir-fry until nicely browned, about
4
to
5
minutes. Transfer it to a plate.

3
.
Coat the skillet with nonstick spray and return it to medium-high heat. Add the mushrooms and stir-fry until they are softened, about
4
minutes. Add the broccoli and stir-fry until it is tender-crisp, about
4
minutes, adding
1
tablespoon water if the mixture seems dry. Add the onions and garlic; stir-fry for about
30
seconds. Stir the broth mixture and add it to the broccoli mixture. Cook, gently stirring, until the sauce thickens. Add tofu and gently toss. Serve spooned over brown rice, quinoa, or farro, if desired.

Overcooking Brussels sprouts is a culinary crime. Cooked just enough to be easily pierced with the tip of a knife, they taste delicious and smell fresh and appealing. But cooked too long, these tiny cabbage-like vegetables get mushy and take on an unpleasant sulfurous odor.

As with its
Brassica
cousins (cabbage, mustard greens, and broccoli), Brussels sprouts are cruciferous vegetables bursting with nutrition in the form of vitamins, minerals, and cancer-fighting phytochemicals.

NUTRITIONAL INFORMATION

(per
1
cup raw, chopped)

calories
38

fat calories
2

total fat (g)
0

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
22

total carbohydrates (g)
8

fiber (g)
3