50 Best Plants on the Planet (39 page)

fiber (g) 5

sugars (g) 11

protein (g) 3

vitamin A IUs 20%

vitamin C 20%

calcium 2%

iron 8%

8 medium red beets, with 1-inch stem attached

8 medium golden beets, with 1-inch stem attached

1 large lemon, zested and juiced (
see Cook's Note
)

1 lime, zested and juiced

 1
½
tablespoons honey

1 teaspoon Dijon mustard

Salt

Freshly ground black pepper

½
cup extra-virgin olive oil

5 cups mâche

1.
Preheat the oven to 400 degrees F. Wash the beets thoroughly in cold water. Wrap the wet beets 3 or 4 to a packet in heavy-duty aluminum foil. Place the packets in a single layer on a rimmed baking sheet. Roast until they are fork tender, 30 to 60 minutes, depending on their size. When cool enough to handle, slip off the peels and cut off the stems. Cut the beets into
½
-inch chunks. Place each color of beets in a separate bowl.

2.
In a bowl or measuring cup with a handle, whisk together the juices, zests, honey, and mustard, and season with salt and pepper. Add the oil in a thin stream, whisking constantly. Pour one-third of the vinaigrette over each color of beets and gently toss.

3.
Place the mâche in a bowl. Toss it with the remaining vinaigrette.

4.
Taste the beets and adjust the seasoning if needed. On a rectangular or oval platter, arrange the red beets at one end and the yellow beets at the opposite end. Place the mâche in the center. Serve.

COOK'S NOTE
Always remove zest from citrus before juicing.

Mâche's sweet side is showcased in this creamy, puréed soup. The amount of evaporated nonfat milk needed to make a rich, spoonable purée varies, so add it
¼
cup at a time until the desired consistency is reached.

Yields 6 servings

NUTRITIONAL INFORMATION

(per serving)

calories 110

fat calories 5

total fat (g) 0

sat fat (g) 0

cholesterol (mg) 0

sodium (mg) 160

total carbohydrates (g) 21

fiber (g) 3

sugars (g) 9

protein (g) 5

vitamin A IUs 35%

vitamin C 40%

calcium 15%

iron 4%

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

1
½
(packed) cups mâche

1 large onion, coarsely chopped

1 cup coarsely chopped celery

1 cup coarsely chopped peeled carrots

1 small green pepper, cored, seeded, coarsely chopped

½
cup coarsely chopped fresh parsley

1
bouquet garni
(
see Cook's Note
)

⅓
cup dry long-grain brown rice

About 1 cup evaporated nonfat milk

Coarse salt (kosher or sea)

Freshly ground black pepper

OPTIONAL GARNISH
plain fat-free Greek-style yogurt

1.
In a 6-quart pan or Dutch oven, combine the broth, mâche, onion, celery, carrots, green pepper, parsley, and
bouquet garni
. Stir in the rice and bring the mixture to a boil on high heat. Reduce the heat to medium and cook, partially covered, for 35 minutes or until the vegetables are very soft. Remove the
bouquet garni
and discard it.

2.
Working in three or four batches, process the soup in a food processor fitted with the metal blade or a blender (hold down the lid with a pot holder). Return the purée to the saucepan. Add enough milk to make a creamy consistency. Reheat the soup on medium heat until hot. Taste and season with salt and/or pepper.

3.
Ladle the soup into bowls and serve. If desired, top each serving with a small spoonful of yogurt.

COOK'S NOTE
To make a
bouquet garni
, enclose 1 bay leaf, 1 peeled garlic clove, 2 whole cloves, and 1 or 2 sprigs of fresh thyme (or 1 teaspoon dried) in a double layer of cheesecloth; tie the ends together to secure the bundle, or tie them with cotton string.

Reduced-fat “light” versions of store-bought spreadable cheeses are made using nonfat milk. Brands such as Alouette offer these spreadables amped with garlic and herbs. They add both flavor and creaminess to fillings. Toasted pecans augment the cheese in this filling for pockets cut into boneless, skinless chicken breasts. Once cooked, the chicken is sliced and fanned over a tasty mâche salad.

Yields 4 servings

NUTRITIONAL INFORMATION

(per serving)

calories 280

fat calories 120

total fat (g) 14

sat fat (g) 2

cholesterol (mg) 80

sodium (mg) 230

total carbohydrates (g) 6

fiber (g) 3

sugars (g) 2

protein (g) 33

vitamin A IUs 60%

vitamin C 25%

calcium 4%

iron 10%

3 tablespoons coarsely chopped pecans, toasted (
see Cook's Note
)

⅓
cup light garlic-herb spreadable cheese

Four 5- to 6-ounce boneless, skinless chicken breasts

Coarse salt (kosher or sea)

Freshly ground black pepper

2 tablespoons extra-virgin olive oil

5 cups mâche

½
red bell pepper, cored, seeded, diced

2 teaspoons fresh lemon juice

1.
Adjust an oven rack to the middle position. Preheat the oven to 350 degrees F. In a small bowl, stir together the nuts and cheese.

2.
Using a small sharp knife, cut a horizontal pocket in each chicken breast. Leave three sides intact and try not to pierce the top or bottom (if you do, it still will work—it just won't look as good). Fill each pocket with the cheese mixture and close with a wooden toothpick. Season with salt and pepper.

3.
Heat 1 tablespoon of the oil in a large ovenproof skillet. Add the chicken breasts top-side down. Cook until they are nicely browned, about 5 minutes. Turn over the chicken. Place the pan in the oven; cook 10 to 12 minutes, or until no pink color remains in the meat (cooking times will vary depending on the size). Set aside for 5 minutes.

4.
Meanwhile, in a large bowl, toss the mâche and bell pepper with the remaining 1 tablespoon oil. Sprinkle it with the lemon juice. Toss. Season with salt and pepper; toss.

5.
Divide the mâche between four plates. Cut each chicken breast into
¾
-inch slices. Fan the slices atop the mâche mixture. Serve.

COOK'S NOTE
To toast coarsely chopped pecans, place them in a single layer on a rimmed baking sheet. Bake in a 350-degree-F oven for about 3 minutes, or until lightly browned. Watch carefully because nuts burn easily. Let cool.

MEATLESS ALTERNATIVE
Toss the mâche mixture with chunks of room temperature roasted root vegetables. Mix crumbled goat cheese with minced sun-dried tomatoes and minced basil. Scatter the cheese mixture over the vegetables. Garnish with toasted walnut or pecan halves.

The tender greens of the mustard plant have a bold flavor profile. They have straightforward peppery appeal with a radish-like edge, an attribute that makes them especially gratifying when teamed with something rich. Assertive cheese or rich dishes such as braised short ribs make perfect partners for these spicy greens.

Mustard greens, a relative of broccoli and horseradish, have long been associated with health, including protection against cancer and other diseases.

NUTRITIONAL INFORMATION

(per 1 cup chopped raw)

Calories 15

fat calories 1

total fat (g) 0

sat fat (g) 0

cholesterol (mg) 0

sodium (mg) 14

total carbohydrates (g) 3

fiber (g) 2

sugars (g) 1

protein (g) 2

vitamin A IUs 118%

vitamin C 65%

calcium 6%

iron 5%

A full 1 cup of raw mustard greens has only 15 calories yet 2 grams each of protein and fiber, plus two-thirds of your daily vitamin C needs, a day's worth of vitamin A, and more than three times the recommended intake of vitamin K.

The fiber content and phenolic components in the leaves and stems of mustard greens help prevent the uptake of cholesterol, acting as a natural cholesterol-lowering agent. Mustard greens and its cousins kale, broccoli, and collard greens can help reduce the risk of atherosclerosis and other cardiovascular diseases.

Other phytochemical compounds in mustard greens have been shown in animal studies to act against impurities taken up by the liver, helping to detoxify it and protect it.

Year-round

Look for leaves that smell fresh and are free of wilting or discoloration. Refrigerate them unwashed and dry, in a partially closed plastic bag, for up to 3 days, but use as soon as possible because they are highly perishable. Discard any yellowed leaves.

Place the leaves in a large tub of cold water and swish them; repeat if necessary until the water is clean. Drain in a colander. If the stems are tough, remove by cutting around them with a small, sharp knife. The stems can be used in soups, or composted or discarded. If the leaves are to be used raw in salad, pat them dry with paper towels or a clean kitchen cloth.

Mustard greens can be eaten raw; cut clean, trimmed leaves into bite-size pieces and toss them into salads along with milder greens such as baby spinach. Or cut several handfuls of (clean, trimmed) leaves into
½
-inch crosswise slices. In a deep skillet or large saucepan, bring
½
cup fat-free low-sodium vegetable or chicken broth or water to a boil on medium-high heat. Add the greens and cover; cook about 3 to 4 minutes. Season with fresh lemon juice or red wine vinegar, salt and pepper, and a drizzle of extra-virgin olive oil.

Add a handful of coarsely chopped mustard greens to noodle soup in the last 3 to 4 minutes of cooking.

Dress chunks of still-warm fork-tender potatoes with a simple oil and vinegar dressing. Add coarsely chopped mustard greens as desired. Place each serving atop a slice of ripe heirloom tomato.

For a garnish, sprinkle about 1 tablespoon finely chopped mustard greens atop individual servings of risotto. If desired, crumble on some goat cheese, too.

Orecchiette
translates from Italian as “little ears.” Their small, cupped shapes turn them into reservoirs to scoop up and hold tasty ingredients. In this pasta dish, those little cups capture bits and pieces of pungent mustard greens, tangy cheese, garlic, and herbs, along with pine nuts and a smidgen of dried red pepper flakes. To save time and energy, you can use only one pot of double-duty boiling water—first to cook the greens, then to cook the pasta.

Yields 6 first-course or side-dish servings

NUTRITIONAL INFORMATION

(per serving)

calories 370

fat calories 80

total fat (g) 8

sat fat (g) 1

cholesterol (mg) 0

sodium (mg) 320

total carbohydrates (g) 58

fiber (g) 4

sugars (g) 3

protein (g) 13

vitamin A IUs 160%

vitamin C 60%

calcium 10%

iron 10%

2 pounds mustard greens, thick ribs removed, leaves washed and cut crosswise into 1-inch strips (still damp), 10 to 11 cups

1 pound dry whole-grain orecchiette or gemelli pasta