Plant Power

ZOODLES WITH SAGE-ZOODLES WITH SAGEHAZELNUT PESTOHAZELNUT PESTO

Boost the percentage of veggies for a healthier take on favorite dishes

BY ROBIN ASBELL

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e all know we should eat more plants, but how do you work them into your meals? One strategy is to add more vegetables to everything you W W make—from the appetizer to the main course. You can enjoy your favorite foods with just a little tweak here and there to change the percentage of plants per bite. Your family will love the food, and you’ll be on your way to hitting your veggie-eating goals. In these dishes, the role of the veg is expanded just enough to nudge the meal in a healthy direction. One trick that helps slip more veggies into foods is the purée. A sauce, soup or dip can become part of your veggie servings when you make it with vegetables blended in. Try this chicken breast, rolled around a savory spinach filling, then sauced with a purée of roasted peppers, for a sophisticated and pretty main course that hides the veggies in plain sight.

Another trick is to make fillings with more vegetables, like in the Sweet Potato and Manchego Puffs. There is still tangy, melty cheese in the filling, but in balance with more veg. In the Butternut Stuffed Baked Shells, tender squash cubes take the place of ho-hum ricotta, making the dish more interesting and also vegetable rich. Try the Confetti Sheet Pan Frittata, where more vegetables are held together by just enough egg and Greek yogurt for a healthy breakfast or lunch. And you can make zucchini noodles as a vegetable stand-in for pasta.

Chicken and Spinach Rolls with Romesco Sauce

MAKES 4 SERVINGS (1¾ CUPS SAUCE)

In this recipe, frozen spinach and roasted peppers from a jar will save you time and effort.

10 ounces frozen chopped spinach, thawed and wrung dry (see Cook’s Note) 1 tablespoon fresh thyme ½ cup shredded Parmesan cheese 1 large egg ½ teaspoon salt ½ teaspoon pepper 4 large boneless, skinless chicken breasts 2 teaspoons extra-virgin olive oil, divided

For the Romesco Sauce 1 (12-ounce) jar roasted red pepper ½ cup sliced almonds, toasted 1 tablespoon sherry vinegar ½ teaspoon salt ¼ teaspoon smoked paprika 3 tablespoons extra-virgin olive oil

1. Thaw the spinach and wring until dry, then spread on a kitchen towel and roll up to absorb any remaining water. In a medium bowl, combine the thyme, cheese, egg, salt and pepper and mix, then stir in the spinach. Reserve. 2. Heat the oven to 375°F. Lightly oil a baking pan with 1 teaspoon oil and reserve. 3. On a cutting board, trim each chicken breast. Place a breast on the board, smooth side down, with the pointed end closest to you. Find the side where the tender is attached, and use your chef’s knife to slice along the tender, halfway down into the breast. Turn your knife to slice parallel to the board and carefully slice toward the thicker side of the breast. Don’t cut all the way through. Open the flap and place a sheet of waxed paper on top, then use a small pot or meat hammer to lightly pound the meat to an even sheet. Repeat with all the breasts. 4. Spread ¼ cup of the spinach filling on each breast, leaving a ½-inch border. Roll the breasts up and place on the prepared pan, seam side down. Tuck the pointed “tail” under. Drizzle with remaining oil and sprinkle with salt. 5. Bake for 25 to 30 minutes, until an instant read thermometer inserted into a roll reads 160°F. 6. While the chicken bakes, prepare the sauce. Drain the peppers and pat dry. In a food processor, purée the toasted almonds to a fine powder, then add the peppers and process until smooth. Add sherry vinegar, salt and smoked paprika and process, then pour the olive oil in with the machine running. 7. Serve each chicken breast sliced across the grain, drizzled with about 6 tablespoons of Romesco sauce.

Cook’s Note: Thaw the spinach in the refrigerator overnight. Or, just before you prepare the recipe, remove frozen spinach from the package, put in a bowl and microwave on defrost mode for 2 minutes, then stir and microwave another minute if necessary.

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SPINACH ADDS AN EXTRA DOSE OF IRON, VITAMINS A & C AND ANTIOXIDANTS!

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BUTTERNUT SQUASH IS A RICH SOURCE OF VITAMINS A, C AND MAGNESIUM. Baked Shells Stuffed with Squash and Fontina

MAKES 6 SERVINGS

Butternut squash fans love its sweet flavor and bright orange flesh. They’ll adore it stuffed into pasta shells with creamy fontina cheese and sauced with a veggie-packed tomato sauce. If you need to break up the cooking time, the sauce and the filling can be made up to two days ahead, so you can prep and then assemble and bake.

For the Sauce

2 tablespoons extra-virgin olive oil 1 large onion, chopped ½ cup grated carrot 1 rib celery, finely chopped 2 cloves garlic, chopped 2 (15-ounce) cans petite diced tomatoes, with juice 1 (8-ounce) can tomato sauce 1 teaspoon dried basil 1 teaspoon salt

For the Shells

1 (12-ounce) package large shells (about 40 shells) 4 cups butternut squash, peeled and cut in ¼-inch cubes 2 tablespoons extra-virgin olive oil 1 large onion, chopped 1 teaspoon dried oregano ½ teaspoon salt ½ cup parsley, chopped ½ cup white wine 12 ounces (3 cups) fontina cheese, shredded, divided

1. Put on a big pot of salted water to boil for the shells. Prepare a 9x13-inch baking pan and heat the oven to 400°F. 2. For the sauce: Place a large pot over medium-high heat and drizzle with olive oil. Add onion, carrot and celery and sauté, reducing heat when they start to sizzle. Cook over medium-low for 5 minutes. Add the garlic and stir for 1 minute, then add the tomatoes and tomato sauce, basil and salt and bring to a simmer over medium-high heat. Reduce to low and cook until thickened, about 10 minutes. 3. For the shells: In a large sauté pan, over medium-high heat, drizzle olive oil. Add the onion and sauté for 5 minutes, then add the butternut squash cubes and stir for 1 minute. Add the oregano, salt and parsley, stir, and add the wine. Cover the pan and reduce the heat to medium and braise the squash for 10 minutes. Uncover the pan; the squash should be tender and the pan almost dry. Transfer the squash to a bowl to cool to room temperature, about 5 minutes. 4. When the squash is cooled, stir in 2 cups of the fontina cheese. 5. Cook shells according to package directions, about 10 minutes. 6. Ladle 1 cup sauce into the baking pan and spread it across the bottom. Stuff each shell with 2 tablespoons of filling and place in the baking pan, fitting them tightly together. When all are filled, spoon the remaining sauce over the shells, evenly covering them. Sprinkle with remaining cheese. 7. Bake for 30 minutes, until the cheese is golden and the pan of shells is bubbly. Let cool for 5 minutes before serving. 8. This will keep for 4 days, covered in the refrigerator, and 4 months in the freezer.

Sweet Potato and Manchego Puffs

MAKES 8 PUFFS

Manchego is an aged cheese with nutty, sweet flavor and a slightly crumbly, crystalline texture. It adds a lovely richness to the filling, with enough tanginess to balance the sweetness of the sweet potato.

1 (17.3-ounce) package puff pastry (2 sheets) 1½ cups diced sweet potato (about 1 medium potato) 2 tablespoons extra-virgin olive oil ½ cup chopped onion 1 clove garlic, chopped ½ teaspoon dried thyme ½ teaspoon salt ¾ cup aged Manchego cheese, finely grated, divided 1 large egg 1 teaspoon water

Flour, for dusting countertop

1. Thaw puff pastry overnight in the refrigerator. It should be cold when you work with it. 2. Heat the oven to 375°F. 3. To dice the sweet potato, peel the potato, then slice it into thin slabs. Stack two slabs at a time and cut into long strips, then cut across into cubes. 4. In a medium sauté pan, drizzle the olive oil and place over medium-high heat. Add the onion and stir for 5 minutes to soften, then add the garlic, thyme, salt and sweet potato cubes. Stir until the vegetables are sizzling, then add ½ cup water and cover the pan. Reduce the heat to medium-low and let the sweet potatoes steam for about 5 minutes. 5. Uncover the pan and pierce a sweet potato cube with the tip of a knife. The sweet potatoes should be tender and the pan almost dry. If there is any liquid in the pan, keep stirring over medium heat until it’s dry. Transfer the sweet potatoes to a bowl to cool. 6. When potatoes are cool, stir in all but 2 tablespoons of the shredded cheese, reserving it for topping. 7. In a cup, whisk the egg and water to make an egg wash. Get a pastry brush. Line a sheet pan with parchment paper. 8. To make the puffs, lightly flour a countertop and unfold one sheet of puff pastry on the flour. Press any cracks in the dough together and use a rolling pin to roll out to an even square. Use a pizza cutter or chef’s knife to cut in four squares about 5½ inches across. 9. Portion 3 tablespoons of the sweet potato filling into the center of each square, and brush around the filling with egg wash. Fold the pastry over to enclose the filling and press the edges together, then seal with the tines of a fork. Transfer each puff to the prepared pan, leaving 1 inch of space between them. When all the puffs are assembled, brush the tops with egg wash and sprinkle with the reserved cheese. 10. Bake for 20 minutes, until puffed and golden brown. Serve immediately.

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Confetti Sheet Pan Frittata

MAKES 8 SERVINGS

Whether you are feeding a crowd or just want to meal prep some healthy breakfasts, this is an easy and tasty solution. Simply spread a medley of colorful vegetables on a sheet pan and roast them, then pour a mix of Greek yogurt and eggs over them and top with cheese to bake. The thin layer bakes more quickly than a regular frittata, so breakfast will be on the table in less time.

1 tablespoon extra-virgin olive oil 1 bunch broccoli, peel and chop stems (5 cups) 1 red bell pepper, chopped 1 large carrot, shredded (1 cup) ½ teaspoon dried thyme ½ teaspoon black pepper 1 teaspoon salt, divided 10 large eggs 1½ cups nonfat Greek yogurt 2 ounces (about ⅔ cup) Gruyère cheese, shredded

1. Heat oven to 375°F. Spread the olive oil on the bottom and sides of a rimmed 10x15-inch sheet pan, then combine the broccoli, pepper and carrot on top of the oil. Sprinkle with thyme and ½ teaspoon salt. Toss to coat the vegetables with oil and spread evenly in the pan. Roast for 10 minutes. 2. While the vegetables roast, place the egg, yogurt and remaining salt in a large bowl and whisk to combine. 3. When the vegetables are tender, carefully pour the eggs over the vegetables in the pan, use the tip of your knife to shift bits of veg so egg will flow around them, and top with cheese. 4. Bake until golden on top and puffed in the middle, about 25 minutes.

nutrition (per serving)

CHICKEN AND SPINACH ROLLS WITH ROMESCO SAUCE

CALORIES: 410, FAT: 24G (SAT: 4.5G), CHOLESTEROL: 115 MG, SODIUM: 1190 MG, CARB: 10G, FIBER: 3G, SUGAR: 4G, PROTEIN: 35G

BAKED SHELLS STUFFED WITH SQUASH AND FONTINA

CALORIES: 670, FAT: 31G (SAT: 14G), CHOLESTEROL: 75 MG, SODIUM: 1520 MG, CARB: 70G, FIBER: 7G, SUGAR: 14G, PROTEIN: 28G

SWEET POTATO AND MANCHEGO PUFFS

CALORIES: 310, FAT: 22G (SAT: 10G), CHOLESTEROL: 30 MG, SODIUM: 400 MG, CARB: 23G, FIBER: 1G, SUGAR: 2G, PROTEIN: 6G

CONFETTI SHEET PAN FRITTATA

CALORIES: 170, FAT: 9G (SAT: 3G), CHOLESTEROL: 230 MG, SODIUM: 460 MG, CARB: 7G, FIBER: 2G, SUGAR: 3G, PROTEIN: 16G

ZOODLES WITH SAGE-HAZELNUT PESTO

NUTRITION: CALORIES: 210, FAT: 20G (SAT: 2.5G), CHOLESTEROL: 0 MG, SODIUM: 310 MG, CARB: 9G, FIBER: 3G, SUGAR: 6G, PROTEIN: 4G

Zoodles with Sage-Hazelnut Pesto

MAKES 4 SERVINGS | PHOTO ON PAGE 30

Zucchini noodles are so popular that they are often available packaged in the produce department. This recipe calls for about 5 cups of the strands, so you will need 1 pound of prepared strands. You can always make your own with either a spiralizer or a vegetable peeler.

1½ pounds (3 medium zucchini) for 5 cups noodles 1 cup grape tomatoes, halved 1 clove garlic, crushed ¼ cup hazelnuts, toasted and skinned (see Cook’s Note) 2 tablespoons fresh sage, chopped ½ cup fresh parsley ¼ cup extra-virgin olive oil 1 teaspoon fresh lemon zest 1 tablespoon fresh lemon juice ½ teaspoon salt

1. Trim the stem and the blossom ends from the zucchini, then use a spiralizer or a peeler to make into strands. Place in a large bowl. (If using packaged zoodles, simple place in the bowl.) 2. In a food processor, combine the garlic, hazelnuts, sage and parsley and process until very finely ground. Scrape down and process again, then add the olive oil, lemon zest and juice, and salt and process again. When smooth, scrape out on the zucchini strands. Add the halved tomatoes to the bowl, toss gently to coat. Serve immediately at room temperature.

Cook’s Note: To toast and skin hazelnuts, heat the oven to 350° F. Spread the nuts on a sheet pan and toast for 10 minutes, then transfer the nuts to a bowl and rub with a kitchen towel to remove the skins. If some of the skins stubbornly refuse to come off, toast for 5 minutes longer, then rub again. n