50 Best Plants on the Planet (31 page)

⅓
cup finely chopped fresh basil

¾
cup grated Parmesan cheese

4 tablespoons finely chopped fresh Italian parsley

Coarse salt (kosher or sea)

Freshly ground black pepper

OPTIONAL
pinch dried red pepper flakes

4 ounces no-boil lasagna noodles, whole wheat preferred

1 pound cremini mushrooms, thinly sliced

½
cup (loosely packed) shredded reduced-fat mozzarella cheese

1
.
Put a large saucepan of salted water on high heat; bring to a boil. Put the beans in the water and cook until they are tender-crisp, about
3
to
4
minutes (depending on the width of beans). Drain in a colander and refresh with cold water. Shake off the excess water and set aside.

2
.
Adjust an oven rack to the middle position. Preheat the oven to
350
degrees F. Generously coat an
8
-inch square baking pan with cooking spray.

3
.
In a medium bowl, combine the ricotta, basil,
½
cup of the Parmesan, and
2
tablespoons of the parsley. Season with salt and pepper; stir to combine. If desired, stir in the pepper flakes.

4
.
In the prepared baking pan, put down
2
lasagna noodles. Top with about
⅔
cup cheese mixture, dropping it on in small spoonfuls to make an even layer. Top with one-third of the mushrooms and one-third of the green beans. Repeat the layering two more times. Finish with a final layer of noodles. Scatter the mozzarella and remaining
¼
cup Parmesan on top.

5
.
Cover with aluminum foil to tightly seal the pan on all sides. Bake for
30
minutes. Increase the oven temperature to
425
degrees F; bake for
20
minutes more. Remove the foil and bake an additional
15
minutes, or until the surface is browned. Allow the lasagna to rest out of the oven for
10
minutes before serving. Scatter it with the remaining
2
tablespoons parsley.

This dish looks and tastes like simplified paella, the Spanish dish that showcases rice, vegetables, and seafood. Of course, couscous isn't rice; it's precooked and dried granules of dough. The green beans cook in the broth that is used to hydrate the couscous, rendering an edge of sweet-vegetal taste to the liquid.

Yields
6
servings

NUTRITIONAL INFORMATION

(per serving)

calories
150

fat calories
15

total fat (g)
1.5

sat fat (g)
0

cholesterol (mg)
70

sodium (mg)
230

total carbohydrates (g)
21

fiber (g)
5

sugars (g)
2

protein (g)
14

vitamin A IUs
8
%

vitamin C
20
%

calcium
6
%

iron
15
%

2 cups fat-free, low-sodium chicken or vegetable broth

4 ounces fresh green beans, trimmed, cut into
½
-inch lengths

1 teaspoon curry powder

⅛
teaspoon dried red pepper flakes

10 ounces peeled and deveined medium shrimp

1 cup dry whole-wheat couscous

1 cup frozen artichoke hearts, thawed, coarsely chopped

½
cup frozen peas

⅔
cup (packed) lengthwise halved grape tomatoes

2 tablespoons minced fresh basil

Coarse salt (kosher or sea)

Freshly ground black pepper

1
.
Combine the broth, green beans, curry powder, and pepper flakes in a large saucepan or Dutch oven. Bring them to a boil on high heat.

2
.
Add the shrimp and reduce the heat to medium. Cook for
1
minute, or until the shrimp begin to turn pink.

3
.
Add the couscous, artichokes, and peas; stir just enough so the couscous is covered with liquid. Cover and remove from the heat. Let stand for
5
to
6
minutes, or until the liquid is absorbed. Add the tomatoes and basil. Gently toss. Taste and season with salt and pepper.

MEATLESS ALTERNATIVE
Omit the shrimp. If desired, cook
2
to
3
ounces of soy-based chorizo; drain it well and crumble a little over each portion just before serving.

Spoon this fragrant Thai-style curry over cooked brown rice or whole-wheat couscous. Yukon Gold potatoes or turnips make a lovely addition, and if you prefer, use cubed cooked chicken breast instead of tofu. The dish is only moderately spicy, so be sure to taste it when it's finished cooking. If you like, add a squeeze of hot sauce, such as Sriracha, to suit your taste.

Yields
4
servings

NUTRITIONAL INFORMATION

(per serving)

calories
130

fat calories
60

total fat (g)
7

sat fat (g)
3

cholesterol (mg)
0

sodium (mg)
280

total carbohydrates (g)
13

fiber (g)
4

sugars (g)
6

protein (g)
8

vitamin A IUs
8
%

vitamin C
80
%

calcium
6
%

iron
10
%

1
½
teaspoons extra-virgin olive oil

1 large yellow onion, coarsely chopped

3 ounces medium fresh green beans, trimmed, cut into
½
-inch pieces

2 zucchini squash or yellow crookneck squash, trimmed, cut crosswise into
½
-inch slices

1 medium garlic clove, minced

2 teaspoons red Thai curry paste

¾
cup light coconut milk

8 ounces firm tofu, cut into
¾
-inch cubes

2 cups coarsely chopped cauliflower florets

About
¾
cup fat-free, low-sodium chicken or vegetable broth

Salt

OPTIONAL GARNISH
chopped fresh cilantro

1
.
In a large saucepan or Dutch oven, heat the oil on medium-high heat. Add the onion and green beans. Cook, stirring occasionally, until the onion softens, about
3
minutes. Add the squash and garlic; cook for
1
minute.

2
.
In a small bowl, combine the curry paste and about
2
tablespoons of the coconut milk; stir until well combined. Add the curry paste to the vegetable mixture, along with the remaining coconut milk. Bring it to a simmer; reduce the heat to medium. Add the tofu and cauliflower. Simmer, covered, until the vegetables are tender-crisp and the tofu is heated through, about
3
minutes, reducing the heat if it's bubbling too vigorously. Add enough broth to make a thick but somewhat soupy consistency. Stir and season with salt. If desired, top each serving with a little chopped fresh cilantro.

Both red and green leaf lettuce have mild flavor profiles and alluring textures. They offer beguiling contrasts in rigidity; the ruffled leaves are pleasingly pliable and delicate, while the stems are crunchy-crisp and dense. Home gardeners should note that some varieties of red leaf lettuce can have a bitter edge, but most that you find in the marketplace have a delicate, bitter-free taste.

It's easy to be fooled by lettuce's ultra-low calorie count. One might assume that there is little nutrition. However, with only
4
or
5
calories per cup, red leaf and green leaf lettuces pack plenty of antioxidant vitamin A for eye function and a good amount of vitamin C, as well as iron and calcium for blood and bone health.

NUTRITIONAL INFORMATION

(per
1
cup shredded raw green leaf lettuce/per
1
cup shredded raw red leaf lettuce)

calories
5
/
4

fat calories
0/1

total fat (g)
0
/
0

sat fat (g)
0
/
1

cholesterol (mg)
0
/
0

sodium (mg)
10
/
7

total carbohydrates (g)
1
/
1

fiber (g)
0
/
0

sugars (g)
0
/
0

protein (g)
0
/
0

vitamin A IUs
53
%/
42
%

vitamin C
11
%/
2
%

calcium
1
%/
1
%

iron
2
%/
2
%

Green and red leaf lettuces contain complex sugar molecules called polysaccharides, some of which have shown specific functional benefits to health. Inositol is an especially important member of this group, contributing to the function of insulin, the balance of calcium in nerve function, and fat and cholesterol metabolism.

Inositol, due to its chemistry, is usually considered a member of the greater family of B vitamins. It can play a part in the metabolic pathway that balances the mood-enhancing pseudohormone serotonin.

A type of polysaccharide in lettuce called sedoheptulose has displayed abilities to help protect the liver and kidneys from oxidative damage and abnormal fat metabolism while helping to reduce the inflammation process inherent in type
2
diabetes.

Year-round

Look for lettuce that smells fresh, without soft spots or discoloration. Look closely at the tips of the leaves—the area that is generally most susceptible to deterioration. Wash before refrigerating. Separate the leaves and put them in a large tub of cold water; gently swish. Drain the leaves in a colander. Spin in a salad spinner, if available, but don't overdo it; spun too long or fast, the tender leaves get crushed, and it's good to leave a little water on the leaves or blot them partially dry with a paper towel or kitchen cloth. A little water helps to hydrate the cells to prevent wilting during storage. Wrap the lettuce loosely in a kitchen towel and place it in a partially closed plastic bag. Refrigerate it in the crisper drawer for up to
4
or
5
days.

Gently tear clean, chilled lettuce into bite-size pieces.