ONLINE EXTRA: SPRING FOR SOME SPINACH — Pesto Lasagna Rolls. . . Spaghettini with Sweet Italian Sausage and Spinach . . . Spinach-Stuffed Pork Tenderloin, etc.

Pesto Lasagna Rolls

12 lasagna noodles

1 26-ounce jar pasta sauce or 3 cups homemade

2 cloves garlic, minced

1 15-ounce container ricotta cheese

1 10-ounce package frozen chopped spinach, thawed, squeezed dry

1 3½-ounce jar prepared pesto

1 egg

½ cup grated Parmesan cheese

½ teaspoon salt

Freshly ground pepper

1 cup shredded part-skim mozzarella cheese

Cook lasagna noodles according to package directions; drain.

Heat oven to 350 degrees. Spread 2 cups of the tomato sauce in bottom of a greased 13-by-9-inch pan. Combine garlic, ricotta, spinach, pesto, egg, Parmesan, salt and pepper to taste in a bowl. Place a lasagna noodle on a clean kitchen towel; spread ¼ cup of the ricotta mixture on the noodle. Roll noodle up; place seam-side down in pan. Repeat with remaining noodles. Pour remaining tomato sauce over noodles; sprinkle with mozzarella. Cover with foil; bake 20 minutes. Uncover; cook until cheese is golden brown, 10 to 15 minutes.

Yield: Serves 6.

Approximate nutrition analysis per serving: 519 calories, 37 percent of calories from fat, 22 grams fat (9 grams), 75 milligrams cholesterol, 54 grams carbohydrates, 28 grams protein, 1,241 milligrams sodium, 3.8 grams fiber

Spaghettini with Sweet Italian Sausage and Spinach

1 tablespoon olive oil

¾ pound sweet Italian pork or turkey sausage (link variety), cut into ½-inch-thick slices

2 large garlic cloves, peeled, chopped

1 medium onion, peeled, chopped

2 14-ounce cans fat-free, reduced-sodium chicken broth

½ cup water

8 to 12 ounces spaghettini or angel hair pasta (whole wheat or regular)

1 10-ounce bag fresh spinach, tough stems removed, coarsely chopped

½ cup fat-free half-and-half or light cream or heavy whipping cream

Crushed red pepper flakes to taste

Salt and pepper to taste

2 tablespoons chopped parsley

In a large stockpot, heat the olive oil over medium-high heat. Add the sausage slices and cook 5 minutes, stirring, until they brown.

Add the garlic and cook 1 minute. Add the onion and cook 3 minutes or until it is lightly browned.

Add the chicken broth and water; cover and bring to a boil.

Add the pasta and cook about 5-6 minutes, stirring frequently.

Stir the spinach into the pasta, cover and cook 3 to 5 minutes or until the pasta is al dente and the spinach is wilted. Stir in the cream and cook 2 to 3 minutes or until the sauce is slightly thickened and it coats the pasta.

Season with crushed red pepper flakes and salt and pepper to taste. Divide into individual bowls and garnish with a sprinkle of fresh chopped parsley.

Yield: Serves 4.

Approximate nutrition analysis per serving, based on using Italian sausage made with pork: 348 calories, 34 percent of calories from fat, 14 grams fat (4 grams saturated), 33 grams carbohydrates, 29 grams protein, 796 milligrams sodium, 25 milligrams cholesterol, 10 grams fiber.

Spinach-Stuffed Pork Tenderloin

STUFFING:

2 tablespoons olive oil, divided

2 cloves garlic, peeled, minced

½ cup chopped onion

4 ounces cremini mushrooms, cleaned, thinly sliced

12-ounce bag frozen leaf spinach

1/3 cup golden raisins

1 cup Italian-style shredded cheese blend

2 leftover dinner rolls, torn into pieces or 1 cup bread cubes

Salt and pepper to taste

PORK TENDERLOIN:

½ teaspoon all-purpose seasoning

1 pork tenderloin, about 1½ pounds

16 ounces hard cider or apple juice or chicken broth

3 tablespoons heavy whipping cream, optional

To prepare the stuffing: In a large oven-proof skillet, heat 1 tablespoon of oil over medium heat. Add the garlic and saute 1 minute. Add the onion and mushrooms and saute until soft, about 5 minutes. Add the spinach and raisins and saute until the spinach thaws. Continue cooking until the mixture looks dry and the liquid has evaporated. Scrape the mixture into a bowl and stir in the cheese and bread cubes and season with salt and pepper. Set aside.

To prepare the pork tenderloin. Remove any visible fat and the silver skin from the tenderloin. Carefully slice the tenderloin horizontally lengthwise almost all the way through. Open the tenderloin and press out to flatten. Cover with a piece of plastic wrap and pound the tenderloin to about an even ¼-inch thickness. Season with salt, pepper and all-purpose seasoning.

Spread the stuffing mixture over the flattened tenderloin to within ¼ inch from the edges. Roll up the tenderloin as tight as you can and secure with kitchen string. Season the tenderloin all over.

Preheat the oven to 350 degrees.

In the same oven-proof skillet you cooked the stuffing, heat the remaining 1 tablespoon oil. Add the tenderloin and brown on all sides. Add 1 cup of the hard cider and transfer the skillet to the oven. Or use a roasting pan.

Roast 30 minutes or until the center reaches 145 degrees. Remove from the oven and transfer the tenderloin to a platter and tent with foil. Add more cider or water if the liquid evaporates.

To make a pan sauce: Place the skillet (or roasting pan over two burners) over medium heat. If any of the filling oozed out during roasting, spoon it out of the skillet and serve it on the side. Add the remaining hard cider to the skillet. Bring to a boil, scraping up any browned bits on the bottom. Reduce heat to low and keep warm. For a richer, sauce, stir in the heavy whipping cream.

Slice the pork tenderloin into ¼-inch (or larger) pieces. Serve 3 slices of tenderloin with about 1½ tablespoons of sauce.

Yield: Serves 6.

Approximate nutrition analysis per serving: 405 calories, 32 percent of calories from fat, 14 grams fat (5 grams saturated), 35 grams carbohydrates, 35 grams protein, 403 milligrams sodium, 86 milligrams cholesterol, 3 grams fiber.

Creamed Spinach

SPINACH BASE:

½ pound smoked bacon, finely chopped

1 bunch (about 10 small) green onions, finely chopped

1 onion, finely chopped

1 tablespoon chopped garlic

1 teaspoon salt

¾ teaspoon pepper

1½ tablespoons butter

In a large skillet, cook the chopped bacon over medium-high heat until browned and crisp, stirring frequently, about 15 minutes.

To the pan, stir in the green onion, onion, chopped garlic, salt and pepper and simmer, stirring frequently, until the vegetables are tender, 10 to 12 minutes. Remove from heat.

Stir in the butter, then puree the mixture in a blender. (The base can be made ahead of time to this point and covered and refrigerated. Reheat before using.)

CREAMED SPINACH:

¼ cup plus 2 tablespoons flour

1½ cups milk

¾ cup half and half

2 pounds spinach, cleaned and chopped

Heat the spinach base in a large skillet over medium heat until warm. Gradually whisk in the flour until fully incorporated. Cook over medium heat for 10 minutes to cook out the flour taste, stirring frequently.

While the base is heating, scald the milk in a medium saucepan. Remove from heat but keep warm on the stove.

When the flour is cooked, whisk in the hot milk and half and half, mixing thoroughly. Bring the mixture to a boil over high heat. Reduce the heat to a simmer and continue to cook, stirring frequently, until the mixture is thickened to a cream sauce consistency, about 5 minutes.

Stir in the spinach, a little at a time, until all is added. Continue to cook until the creamed spinach begins to bubble, about 10 minutes.

Remove from heat and serve immediately. This makes about 4½ cups creamed spinach.

Yield: Serves 8.

Approximate nutrition analysis per serving: 261 calories, 9 grams protein, 14 grams carbohydrates, 3 grams fiber, 19 grams fat (8 grams saturated), 38 milligrams cholesterol, 4 grams sugar, 624 milligrams sodium.

Spinach Balls

2 10-ounce boxes frozen chopped spinach, thawed

2 cups Italian bread crumbs

½ cup grated Swiss cheese, more if you prefer (up to ¾ cup)

¼ cup grated Parmesan cheese

½ to 1 onion, finely chopped

1 clove garlic, finely chopped

4 eggs, beaten

¼ cup plus 2 tablespoons (¾ stick) butter, melted

Squeeze any excess water from the thawed spinach and place the spinach in a large mixing bowl.

Stir in the bread crumbs, Swiss cheese, Parmesan cheese, onion, garlic, eggs and butter until thoroughly combined.

Cover and chill the mixture until it is firm enough to form into balls.

Heat the oven to 350 degrees. Line 2 cookie sheets with foil, and lightly oil the foil.

With a spoon, scoop enough of the spinach mixture to form balls approximately 1 inch in diameter. Roll the mixture into balls and place on the foil-lined cookie sheet, spacing them 1 to 2 inches apart. Repeat until all the mixture is used.

Bake the sheets, one at a time, until lightly browned and firm, 15 to 20 minutes.

Cool slightly before serving.

Yield: 4 dozen spinach balls.

Approximate nutrition analysis per ball: 45 calories, 2 grams protein, 4 grams carbohydrates, no fiber, 3 grams fat (1 gram saturated), 23 milligrams cholesterol, 1 gram sugar, 142 milligrams sodium.

Madras Chickpeas with Spinach

1½ cups dried chickpeas, soaked overnight in water to cover

1 cup vegetable broth

1 13.5- to 14.5-ounce can coconut milk

2 tablespoons mild curry powder or to taste

2 10-ounce packages frozen chopped spinach

1 large or 2 medium onions (about 1 pound total), cut into wedges

1 14.5- to 15.5-ounce can diced tomatoes with chiles

Ground red (cayenne) pepper or crushed red pepper flakes

Salt

¼ cup chopped fresh cilantro

Drain chickpeas. In a 6-quart or larger pressure cooker, stir together broth, coconut milk and curry powder. Set over high heat. Add chickpeas, spinach and onions. Pour tomatoes on top; do not stir.

Lock the lid in place. Bring to high pressure then reduce the heat enough to maintain the pressure and cook for 16 minutes. Turn off the heat and allow the pressure to come down naturally.

When pressure is released, remove the lid, tilting it away from you to allow any steam to escape. If the chickpeas are not quite tender, replace the lid without locking and simmer until chickpeas are done.

Stir well. Add a pinch of cayenne or pepper flakes or to taste, more curry powder if necessary, and salt to taste. The mixture will thicken as it stands, but if you wish to thicken it immediately, mash some of the chickpeas against the side of the cooker with a fork and stir them in.

Stir in cilantro. Serve in large, shallow bowls or lipped plates.

Variation: Add 1/3 cup raisins after releasing the pressure.

Yield: Serves 6.

Approximate nutrition analysis per serving: 380 calories, 17grams fat (13 grams saturated), no cholesterol, 16 grams protein, 46 grams carbohydrates, 12 grams sugar, 14 grams fiber, 420 milligrams sodium, 250 milligrams calcium.

Turkey Meatloaf with Tomato-Spinach Sauce

¾ cup water

1½ teaspoons salt

¾ cup uncooked semolina couscous

3 tablespoons olive oil

1 red onion, chopped

8 tomatoes or 1 28-ounce can crushed tomatoes

1 green bell pepper, chopped

4 cloves garlic, minced

1 teaspoon mild chili powder

1 teaspoon thyme leaves

1 large egg

1 pound ground turkey

Freshly ground pepper

2 cups baby spinach

4 basil leaves, torn in small pieces

Heat water and ½ teaspoon of salt to a boil in a medium saucepan; turn off the heat. Add the couscous; cover and let sit 5 minutes. Fluff with a fork.

Heat olive oil in a large skillet over medium heat. Add onion; cook until translucent, about 3 minutes. Stir in the tomatoes, bell pepper, garlic, chili powder and thyme; simmer until the tomatoes are broken down and softened to a sauce, about 25 minutes.

Heat oven to 350 degrees. Remove 1 cup of the tomato sauce; let it cool. Let the rest of the tomato sauce continue to simmer over low heat, stirring occasionally, about 20 minutes.

Meanwhile, combine the 1 cup tomato sauce with couscous, egg and turkey. Season with ½ teaspoon of the salt and pepper to taste. Shape the mixture into a loaf. Arrange the loaf on a parchment-lined sheet pan; bake 1 hour.

Five minutes before the meatloaf is ready, reheat the tomato sauce. Fold the spinach and basil into the sauce. Season with remaining ½ teaspoon of the salt and pepper to taste. Serve the sauce with the meatloaf.

Yield: Serves 6.

Approximate nutrition analysis per serving: 280 calories, 28 percent of calories from fat, 9 grams fat (1 gram saturated), 65 milligrams cholesterol, 27 grams carbohydrates, 25 grams protein, 269 milligrams sodium, 4 grams fiber.

Chicken Breast Stuffed with Garlic Spinach

1¼ pounds (2 large halves) boneless, skinless chicken breasts

Salt and pepper to taste

2 tablespoons olive oil

¼ pound cremini mushrooms, cleaned, thinly sliced

3 large cloves garlic, peeled, minced

½ cup raisins

6 cups baby spinach

½ cup shredded Italian blend cheese

Pan sauce (optional)

Preheat the oven to 350 degrees.

Butterfly each chicken breast by carefully slicing it horizontally almost in half but not entirely through. Open up the breast so it is flat. Using a meat mallet, pound it if necessary along the center seam so you have as uniform piece as possible. Season the chicken with salt and pepper to taste and set aside.

In an ovenproof skillet, heat the olive oil over medium heat. Saute the mushrooms about 5 minutes or until just tender. Add the garlic and saute 1 minute. Stir in the raisins and cook 1 minute. Add the spinach and saute about 3 minutes or until it cooks down and starts to wilt. Remove from the heat. Season with salt and pepper.

Evenly divide and place the spinach mixture at one end of each chicken breast leaving a ½-inch bo rder on the sides. Sprinkle 2 tablespoons of the cheese on the spinach. Roll up the chicken, encasing the stuffing and tucking in the ends. Tie with kitchen string if desired.

In the same skillet, add more oil if needed, heat over medium heat. Add the chicken rolls and brown on each side. Once browned, transfer to the oven and bake 13 to 15 minutes or until chicken is thoroughly cooked. Remove from the oven and transfer to a platter and cover to keep warm.

To make a pan sauce: Set the same skillet over medium heat. Add ½ cup Madeira or white wine to the skillet and deglaze it, scraping up any browned bits. Most of the wine will evaporate. Stir in ½ cup chicken broth and bring to a boil. Remove from the heat and swirl in 1 tablespoon unsalted butter until it melts. Strain the sauce.

Cut the chicken rolls into ¼-inch thick slices and serve with the sauce if desired.

Yield: Serves 4.

Approximate nutrition analysis per serving: 362 calories, 35 percent of calories from fat, 14 grams fat (4 grams saturated), 19 grams carbohydrates, 40 grams protein, 510 milligrams sodium, 99 milligrams cholesterol, 3 grams fiber.

Chicken, Spinach and Whole-Wheat Tortellini Soup

1 tablespoon olive oil

½ cup chopped onion

½ cup sliced celery

2 cups cooked, shredded chicken

¼ teaspoon crushed red pepper flakes (optional)

4 cups reduced-sodium chicken broth

2 cups water

9 ounces fresh or frozen 100 percent whole wheat cheese tortellini

1 14½-ounce can no-salt added diced tomatoes, with their liquid

8 ounces frozen chopped spinach, thawed and squeezed dry

1 egg

¼ cup grated Parmesan cheese

Salt and black pepper to taste

In a large pot, heat the oil over medium heat. Add the onion and celery and saute 3 minutes. Add the shredded chicken, crushed red pepper flakes if using, broth and water; bring to a boil. Add the tortellini and cook halfway, about 5 minutes for frozen pasta, less for fresh.

Add the tomatoes along with their liquid and reduce the heat to a simmer and cook just until the pasta is tender, about 4 minutes.

Stir in the spinach and heat through, about 1 minute. Meanwhile, whisk together the egg and Parmesan cheese and drizzle into the soup and cook, stirring, about 3 minutes more. Season with pepper and salt, if desired. Remove from heat and serve.

Yield: Serves 4.

Approximate nutrition analysis per serving: 407 calories, 33 percent of calories from fat, 15 grams fat (5 grams saturated), 38 grams carbohydrates, 32 grams protein, 561 milligrams sodium, 122 milligrams cholesterol, 7 grams fiber.

Chicken Florentine

Cooking spray

2 10-ounce packages of frozen chopped spinach, thawed, drained and squeezed dry

4 cups of cooked and chopped chicken breast

1 10¾-ounce can of reduced-fat, reduced- sodium cream of mushroom soup, such as Campbell’s Healthy Choice, undiluted

1 10¾-ounce can of reduced-fat, reduced- sodium cream of chicken soup, undiluted

½ cup light mayonnaise

½ cup light sour cream

1 cup grated sharp Cheddar cheese made with 2 percent milk

2 tablespoons fresh lemon juice

1 teaspoon curry powder

1/3 cup dry white wine

¼ cup grated Parmesan cheese

1 slice light wheat bread, such as Sara Lee’s Delightful

2 tablespoons light butter, melted

Salt and pepper to taste

Preheat the oven to 350 degrees.

Combine the spinach and chicken in a large bowl.

In a medium bowl, whisk together the soups, mayonnaise, sour cream, Cheddar cheese, lemon juice, curry powder, wine and salt and pepper to taste. Once blended, pour the mixture over the spinach and chicken.

Put the mixture into an 11-by-7-inch casserole dish that has been lightly coated with cooking spray. Tear the bread into several pieces and use a mini chopper to process the bread into fine crumbs. In a small bowl, combine the breadcrumbs, Parmesan cheese and light butter. Sprinkle the breadcrumb mixture evenly over the casserole. Bake uncovered at 350 degrees for about 30 minutes, or until bubbly.

Yield: Serves 8.

Approximate nutrition analysis per serving: 339 calories, 14.6 grams fat, 28 grams protein, 16 grams carbohydrates, 857milligrams sodium, 2 grams fiber, 81milligrams cholesterol.

Shrimp and Creamy Spinach-Feta Rice

2 tablespoons vegetable oil

½ cup golden raisins

½ cup red bell pepper, cut into julienne strips

1 6-ounce package fresh baby spinach

½ teaspoon each: salt, freshly ground pepper

1 pound cooked, peeled, deveined medium shrimp, thawed if frozen

3 cups cooked medium or long-grain white rice

1 cup crumbled feta cheese flavored with basil and tomato

Toasted pine nuts or sliced almonds

Heat oil in a large non-stick skillet over medium heat. Add raisins and bell pepper; cook 1 minute. Add spinach, salt and pepper; toss until spinach is just wilted, about 1 minute. Add shrimp; cook, stirring, just until shrimp are hot, 30 seconds.

Add the hot rice and feta cheese. Toss all ingredients until heated through and cheese is soft and creamy. Top with toasted nuts.

Yield: Serves 6.

Approximate nutrition analysis per serving: 606 calories, 18 percent of calories from fat, 12 grams fat (4.9 grams saturated), 137 milligrams cholesterol, 95 grams carbohydrates, 28 grams protein, 606 milligrams sodium, 2.4 grams fiber.

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