50 Best Plants on the Planet (24 page)

Cilantro adds an essential spark to fruit-based chutneys and salsas. Boned and skinned chicken breasts take an irresistible turnaround from bland to bliss when served with this cilantro-spiked sweet-and-sour pineapple chutney. The chutney cooks on the stovetop while the chicken bakes in the oven.

Yields 4 servings

NUTRITIONAL INFORMATION

(per serving)

calories 210

fat calories 50

total fat (g) 6

sat fat (g) 1

cholesterol (mg) 65

sodium (mg) 190

total carbohydrates (g) 14

fiber (g) 2

sugars (g) 9

protein (g) 24

vitamin A IUs 2%

vitamin C 50%

calcium 4%

iron 8%

1 tablespoon plus 2 teaspoons extra-virgin olive oil

1 medium red onion, diced

½
medium fennel bulb, trimmed, cored, diced

 1
¼
cups diced, cored, peeled fresh pineapple

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

½
cup cider vinegar

2 tablespoons minced unpeeled fresh ginger

 1
½
tablespoons brown sugar

½
teaspoon ground cinnamon

OPTIONAL
minced zest of 1 orange

4 boneless, skinless chicken breasts (about 4 to 5 ounces each)

Salt and freshly ground black pepper

GARNISH
½
cup roughly chopped fresh cilantro

OPTIONAL GARNISH
pomegranate arils (seeds)

1.
Adjust an oven rack to the middle position and preheat the oven to 350 degrees F.

2.
In a large, heavy-bottomed saucepan, heat 1 tablespoon of the oil on medium-high heat. Add the onion and cook until it is softened and starting to brown, 5 to 8 minutes, stirring occasionally. Add the fennel; cook until it is starting to soften, about 4 minutes, stirring occasionally.

3.
Add the pineapple, broth, vinegar, ginger, sugar, cinnamon, and orange zest, if using. Bring to a boil; reduce the heat to medium-low and simmer for 20 minutes, or until the mixture slightly thickens and the pineapple is soft.

4.
Meanwhile, place the chicken in a single layer in a small roasting pan. Drizzle with the remaining 2 teaspoons oil. Season with salt and pepper. Roast until the chicken is cooked through, about 35 to 40 minutes.

5.
Remove the chicken and let it rest for 5 minutes. Cut each breast into
½
-inch crosswise slices. Fan each breast on a dinner plate. Spoon some pineapple chutney over the top of each. Sprinkle with the cilantro and, if desired, the pomegranate arils. Serve.

MEATLESS ALTERNATIVE
Instead of chicken, serve the sauce spooned over wild rice or a mixture of different rice varieties or farro.

This cilantro sauce takes on a pleasing deep earthiness with the addition of white miso, a thick paste most often made by fermenting soybeans (but rice or barley can also be used). Look for white miso in vacuum-sealed packages or plastic tubs in the refrigerated case at natural food stores, Asian markets, and many supermarkets. Occasionally it is sold in glass jars.

Yields 4 servings

NUTRITIONAL INFORMATION

(per serving)

calories 390

fat calories 25

total fat (g) 2.5

sat fat (g) 0

cholesterol (mg) 55

sodium (mg) 570

total carbohydrates (g) 75

fiber (g) 6

sugars (g) 8

protein (g) 19

vitamin A IUs 8%

vitamin C 10%

calcium 4%

iron 15%

1 medium garlic clove, peeled

1-inch piece fresh ginger, unpeeled, thinly sliced crosswise

1 cup packed fresh cilantro leaves

¼
cup white miso or yellow miso
(
see Cook's Note
)

 2
½
tablespoons rice vinegar

½
teaspoon Asian hot sauce, such as Sriracha

Salt

12 ounces dry soba noodles

3 green onions, cut into thin crosswise slices (including half of dark green stalks)

½
large unpeeled hothouse cucumber, cut in half lengthwise, cut into thin crosswise slices

4 ounces cooked, shelled, deveined shrimp, halved lengthwise

GARNISH
lime wedges

1.
In a food processor fitted with the metal blade, with the machine running, add the garlic and ginger and mince. Add the cilantro and pulse until it is chopped. Add the miso, vinegar, and hot sauce. Process until everything is blended, scraping down the sides if needed. Set aside.

2.
Bring a large pot of salted water to a boil on high heat. Add the noodles. Cook until they are al dente (following the package directions). Drain and rinse the noodles with cold water. Drain well, shaking the colander to remove as much water as possible.

3.
In a large bowl, combine the noodles and miso mixture. Add the onions, cucumber, and shrimp. Toss gently. Taste and adjust the seasoning as needed. Serve with the lime wedges.

MEATLESS ALTERNATIVE
Omit the shrimp.

COOK'S NOTE
Miso is often classified by color. In general, dark red miso (really a reddish brown) is aged longer than white or light yellow miso and has a heartier, stronger flavor and fragrance. Light miso and yellow miso have a milder flavor and more delicate aroma.

Mixing quinoa with cilantro and black beans makes a salad that is delicious either warm or at room temperature. If you like, substitute other cheeses for the feta, such as tiny cubes of Parmesan or crumbled goat cheese. Or if you prefer to omit the cheese, top the dish with diced avocado.

Yields
6
servings

NUTRITIONAL INFORMATION

(per serving)

calories
260

fat calories
30

total fat (g)
6

sat fat (g)
1.5

cholesterol (mg)
5

sodium (mg)
500

total carbohydrates (g)
44

fiber (g)
7

sugars (g)
6

protein (g)
10

vitamin A IUs
45
%

vitamin C
140
%

calcium
10
%

iron
25
%

1 tablespoon vegetable oil or extra-virgin olive oil

1 medium-large red onion, coarsely chopped

1 red bell pepper, cored, seeded, diced

1 yellow bell pepper, cored, seeded, diced

1 cup dry white quinoa

 1
½
teaspoons smoked paprika (
pimentón
)

¾
teaspoon ground cumin

½
teaspoon chili powder

½
teaspoon salt

One 15-ounce can black beans, rinsed, drained well

½
cup chopped fresh cilantro

4 cups baby spinach

¼
cup crumbled feta cheese

GARNISH
1 papaya, seeded, peeled, cut into lengthwise slices; 6 lime wedges

1
.
In a medium saucepan, heat the oil on medium heat. Add the onion and bell peppers. Cook, stirring occasionally, until the vegetables begin to soften, about
5
minutes. Add the quinoa, paprika, cumin, chili powder, and salt; stir to combine.

2
.
Add
1
½
cups water and increase the heat to high. Bring it to a boil. Cover and reduce the heat to medium-low. Simmer, covered, until the quinoa is almost softened and most of the water is absorbed, about
15
minutes. Add the beans and half the cilantro; cook until they are heated through, uncovered, and no water remains, about
3
to
4
minutes.

3
.
Place the spinach on a platter or divide it between six plates. Top it with the quinoa mixture. Scatter the feta on top. Garnish with the papaya, reserved cilantro, and lime wedges.

With their deep green hue and zigzag ragged edges, dandelion greens have interesting bitter notes, a quality that increases the bigger they grow. Use them raw to add balance to a dish that needs a spark of bitterness, or briefly blanch them to tone down some of their assertive character.

Small leaves make welcome partners teamed with baby greens in mixed green salads, especially if the dressing is a little sweet. On their own, toss with a squeeze of lemon juice, minced garlic, and high-quality extra-virgin olive oil; use the tangle of greens as an accompaniment to pork-based delicacies or sunny-side up eggs.

Dandelion roots and leaves have centuries of anecdotal support for liver health, and researchers are finding the facts to back it up. One recent study showed that chemical components in dandelion greens (sesquiterpenes, anthocyanidins, and anthocyanins) arrest the development of fibrous tissue in the liver, preventing certain types of tumors from growing.

NUTRITIONAL INFORMATION

(per
1/2
cup raw, chopped)

calories
25

fat calories
3

total fat (g)
0

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
42

total carbohydrates (g)
5

fiber (g)
2

sugars (g)
0

protein (g)
1

vitamin A IUs
112
%

vitamin C
32
%

calcium
10
%

iron
9
%

Their powerful diuretic capacity makes dandelion greens just dandy when it comes to helping the kidneys do their job and filter out various toxins from both internal and external sources.

Thousands of studies over the past half century have demonstrated the ability of dietary fiber to help bind to and express cholesterol from the blood, thereby reducing arterial plaque buildup and thus protecting the cardiovascular system. It also acts on the system that controls the flow of food from the stomach into the G.I. tract, increasing the rate of gastric emptying. This helps control the amount of calories, especially from glucose, absorbed by the body.

Year-round

Leaves should smell fresh and be bright green—free of wilting, soft spots, or discoloration. Refrigerate them unwashed, up to
1
day in a plastic bag. Or, for longer storage, wash before refrigeration. Pinch off the stems at the base of the leaf before washing. Swish the leaves in a large bowl or tub of cold water. Repeat if necessary until the water is clean and free of grit. Drain in a colander. Wrap in a clean towel or paper towels and place them in a partially closed plastic bag. Refrigerate in the crisper drawer up to
3
days.