According to Samantha B. Cassetty, M.S. R.D., Good Housekeeping Nutrition Director, if you sneak greens (and yellows and reds) into entrees, and not only will you up your produce intake, but you may also drop pounds. When researchers at Penn State subbed a veggie puree for 25% of otherwise ordinary main courses (macaroni and cheese, for instance, or chicken with rice), study participants nearly doubled their vegetable consumption and ate, on average, 357 fewer calories over the day. Best of all, despite the mega-drop in calories, the volunteers felt equally full after meals and pronounced the entrees just as delicious.
To try this Add broccoli to pesto: Heat a covered 5-quart pot of water to boiling on high. Add 1lb. broccoli florets. Cook 5 minutes or until crisp-tender. With slotted spoon, transfer to food processor. Add 1c. fresh basil leaves, 1/2 tsp. salt, and 1/4 tsp. pepper. Puree until smooth. With processor running, add 1/2 c. extra virgin olive oil. Stir in 1/4 c. grated Parmesan cheese. Makes 2 and 1/2 c. (enough to coat 1 lb. whole wheat penne).
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