Asparagus with Parmesan

Asparagus with Parmesan
Comments: This is fast and easy, and very good for you!
Serves: 4
Prep Time: 5 minutes
Cooking Time: 5 minutes
Difficulty: Easy

Ingredients:

1 pound asparagus, fresh
1 tablespoon parmesan cheese, shredded
2 teaspoons olive oil

Preparation: Place 3 cups of water in a skillet and bring to a boil over high heat. Trim tough ends from asparagus. Place asparagus in boiling water for 1 to 2 minutes until crisp tender. Drain water from asparagus. Drizzle olive oil and sprinkle Parmesan cheese over asparagus and toss before serving. Salt and pepper to taste.

Nutrition: Per Serving About: 50 calories, 2.5 g fat, .5 g saturated fat, 0 g trans fat, 3 g protein, 4 g carbohydrates, 2 g dietary fiber, 25 mg sodium; WW points plus value 1

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Asparagus Soup

Asparagus Soup

Asparagus Soup

Comments: Really good and low calorie! You can use more asparagus if you like a stronger flavor. For thicker soup, reduce the amount of half and half.

Serves: 4
Prep Time: 10 minutes
Cooking Time: 15 minutes
Difficulty: Easy

Ingredients

1 pound asparagus, fresh, or frozen, trimmed and cut into 1 inch pieces
1 pound cauliflower, about half a head, chopped
2 cups chicken broth, fat free
1/2 onion, medium, chopped
1 cup half and half, fat free
4 teaspoons Greek yogurt, low fat
1/2 teaspoon salt
1/4 teaspoon pepper, bl

Preparation: Place broth, cauliflower and onions in a soup pot and bring to a boil over medium high heat. Reduce heat to medium and simmer for about 8 minutes. Add asparagus and cook for an additional 3 minutes until all vegetables are tender. Remove four pieces of asparagus for garnish, then place ingredients in a blender with fat free half and half(in batches if necessary) and blend for about 1 minute or until desired consistency. Pour into bowls and garnish low fat yogurt, cracked black pepper and a piece of asparagus on top. Or you could garnish with freshly grated Parmesan cheese.

Nutrition: Per Serving About: 110 calories, 1.5 g fat, .5 g saturated fat, 7 g protein, 19 g carbohydrates, 5 g dietary fiber, 480 mg sodium; WW points plus value 3

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Asparagus with Asian Sesame Dipping Sauce

Asparagus with Asian Dipping Sauce

Asparagus with Asian Dipping Sauce


I have to say, this is a great way to get your kids, husband, guests to eat more vegetables. The dipping sauce is also good with blanched broccoli, green beans, cauliflower or other favorite veggies.

Serves: 4
Prep Time: 5 minutes
Cooking Time: 5 minutes
Difficulty: Easy
Comments: This is a great appetizer or side dish even your kids will love! For Vegan…use a vegannaise and substitute agave nectar for the honey.

Ingredients:

1 pound asparagus, fresh
1/3 cup mayonnaise, light or reduced fat
2 teaspoons sesame oil, dark, or more if desired
2 teaspoons soy sauce, low sodium
2 teaspoons honey or agave nectar
1 teaspoon vinegar, rice, seasoned

Preparation: Clean asparagus and cut tough ends off. Place about 6 cups of water in a large pot. Bring water to a boil and add salt. Drop asparagus into the boiling water and cook for only about 1 minute or so until crisp tender. Remove asparagus and place in a pitcher or large bowl of ice-water to stop the cooking process and retain brightness of color. Drain asparagus, place on a serving platter. For the sauce, mix remaining ingredients and serve in a small bowl next to the asparagus. Chill until ready to serve.

Nutrition: Per Serving (approx): 120 calories,10 g fat,1.5 g saturated fat, 2 g protein, 7 g carbohydrates, 1 g dietary fiber, 250 mg sodium; WW points plus value 3

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Chicken Roll with Ham and Asparagus

Chicken Roll with Ham and Asaparagus

Comments: This is a fun presentation and is similar to Chicken Cordon Bleu, but with Asparagus. The kids love this one and it’s nice enough for company.

Serves: 4
Prep Time: 10 minutes
Cooking Time: 20 minutes
Difficulty: Easy

Ingredients:

1 1/4 pounds chicken breast, boneless and skinless
4 ounces ham, sliced
1/3 cup cheese, Swiss, grated
6 spears asparagus
2 tablespoons Dijon mustard
1/3 cup bread crumbs, Italian herb flavored
1 tablespoon olive oil

Preparation: Preheat oven to 375 degrees. Trim tough ends from the asparagus and wrap them in a damp paper towel and cook in the microwave oven for 1 minute to soften. Cut each spear in half. With a small knife, carefully cut each chicken breast in half like a book, but don’t cut all the way through. Open it up and lay it flat on the cutting board. Divide the ham and asparagus among the chicken breasts and arrange them in layers over one end of the chicken, then top with cheese. Begin rolling up the chicken starting with the end that has the ham and filling. Secure the edges with toothpicks. Use a pastry brush to spread the mustard over each piece of chicken and then roll in the bread crumbs (for lower calories and carbs you can omit the mustard and bread crumbs and just season with salt and pepper instead). Heat a large skillet over medium high heat. Add the olive oil and heat. Place the chicken in the skillet and cook for about 2 to 3 minutes each side, turning 3 times to brown all over. Place the browned chicken breasts in a baking dish and continue cooking in the oven for about 10 minutes until cooked through.

Nutrition: Per Serving About: 290 calories, 11 g fat, 3.5 g saturated fat, 36 g protein, 9 g carbohydrates, 1 g dietary fiber, 810 mg sodium; WW Points plus value 7

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Asparagus Frittata

Asparagus Fritata

Asparagus Fritata

This is a light and delicious breakfast or brunch recipe. You can substitute frozen asparagus if you can’t find fresh.

Serves: 2
Prep Time: 5 minutes
Cooking Time: 15 minutes
Difficulty: Easy

Ingredients:

1/2 pound asparagus, fresh
2 eggs, large
2 egg whites only, discard yolks
1/4 teaspoon garlic powder
3 tablespoons cheese, cheddar, reduced fat, thinly shredded
cooking spray
salt and pepper, to taste, optional
Preparation: Preheat broiler. Remove tough ends from asparagus. Coat a nonstick skillet with cooking spray and heat over medium. Add asparagus and cook for about 3 minutes until crisp tender, stirring occasionally. Arrange asparagus in a single layer in the skillet. Place eggs, egg whites and garlic powder in a small bowl and whisk together. Pour egg mixture over asparagus. Sprinkle top with cheese. Place skillet under broiler for 1 to 2 minutes until eggs are cooked through. Remove from oven and cool slightly before serving.
Nutrition

Per Serving About: 160 calories, 8 g fat, 3 g saturated fat, 0 g trans fat, 225 mg cholesterol, 24 g protein, 6 g carbohydrates, 2 g dietary fiber, 220 mg sodium, WW points plus value 5

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Asparagus Vinaigrette


Serves: 4
Prep Time: 5 minutes
Cooking Time: 12 minutes
Difficulty: Easy

Comments: This is a light and simple salad. For lower calories and fat, try Newman’s Own Balsamic Vinaigrette – Low Fat Dressing or their Cranberry Walnut Light Vinaigrette instead. Also, use the egg whites only for lower fat and calories.
Ingredients

1 pound asparagus
1 shallot, finely chopped
2 tablespoons olive oil
1 tablespoon lemon juice
1 tablespoon vinegar, cider
2 eggs, large, hard boiled, use 1 whole and 1 egg white
2 teaspoons agave nectar

Preparation: Place the eggs in a small sauce pan and cover with water. Bring to a boil over high heat. Reduce the heat to low and cook for 10 minutes. Drain the water and cool the eggs under cold water. Meanwhile, remove the tough ends from the asparagus and wash them. Heat 4 cups of water in a large skillet over high heat. Bring the water to a boil and then add the asparagus. Cook on a low boil for 1 to 2 minutes until slightly tender. Drain and place the asparagus in a bowl of cold water with ice to stop the cooking process. Remove the asparagus and place them on a paper towel to dry. Make the vinaigrette in the bottom of a large bowl. Mix the vinegar, agave nectar, lemon juice, shallots and oil in the bowl. Toss the asparagus with the dressing to coat well and then arrange them on a plate. Peel and chop the eggs (use one whole and 1 egg white, discard extra yolk). Sprinkle on top of the asparagus and serve.

Nutrition: Per Serving About: 120 calories, 8 g fat, 1.5 g saturated fat, 5 g protein, 9 g carbohydrates, 2 g dietary fiber, 35 mg sodium; WW points plus value 3

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