Go Global with Asparagus

Treat yourself to fresh asparagus and celebrate a spring vegetable that full of vitamins A, B and C plus iron and potassium. It’s been a delicacy since ancient times, when the Greeks and Romans cultivated it. Today’s Spargel Fest in Germany and asparagus festivals in Michigan and California, to name a few, are annual rites of spring. This recipe uses Asian flavors with a spritz of lemon to add zing.

Asparagus With Lemon-Soy Sauce

• 1 1/4 lbs. thin asparagus stalks, ends trimmed and cut diagonally into 1 1/2-inch lengths
• 8 whole scallions, trimmed to include a little green
• 1 Tbsp. canola oil
• 1/4 tsp. fresh ginger, minced
• 5 scallions, trimmed to include a little green, minced and divided in 2 batches
• 1/2 cup fat-free, reduced-sodium chicken broth
• 1 Tbsp. rice vinegar
• 1 tsp. reduced-sodium soy sauce
• 1/2 tsp. sugar
• Freshly ground-black pepper
• 1 tsp. lemon juice, or to taste

Steam asparagus and the whole scallions in a steam basket over boiling water (or in the microwave, with a small amount of water) until crisp-tender, about 5 minutes. Rinse under running cold water to stop the cooking and set color. Drain and cool.

To make the dressing, heat oil in a small saucepan over medium-high heat. Add ginger and stir until it begins to color. Add half the minced scallions and cook a few seconds. Add broth, vinegar, soy sauce and sugar. Set aside.

Just before serving, place the remaining minced scallions in a large bowl. Add steamed asparagus and scallions. Bring the dressing to a boil over medium-high heat. Let boil 30 seconds. Gradually stir in pepper and lemon juice, tasting, to achieve an appealing tart and peppery flavor. Toss the vegetables with the dressing.

Makes 4 servings.

Per serving: 86 calories, 5 g. total fat (less than 1 g. saturated fat), 10 g. carbohydrate,
5 g. protein, 2 g. dietary fiber, 538 mg. sodium.

1 Can (16 oz) salmon, drained                        2 TB minced chives

2 egg whites, lightly beaten                            1 TB chopped fresh, or 1 tsp dried dill weed

2 TB minced onion                                         1 Cup dry unseasoned bread crumbs

½ cup chopped celery                                     1 TB lemon juice

2 TB minced green pepper                              Cucumber sauce (recipe to follow)

1. Drain salmon, reserving juice; if there is skin and bones discard of them.  Add water to salmon juice to make ½ cup.  Combine liquid, salmon, and remaining ingredients, except Cucumber sauce, in large bowl.  Spoon into greased 9×5 inch loaf pan.  Bake at 350 degrees until golden, 30-40 min.
2. Unmold onto serving platter if desired.  Serve with cucumber sauce

CUCUMBER SAUCE:   ( makes ½ cup)

½ cup fat-free plain yogurt

2/3 cup seeded, finely chopped cucumber

1 tsp dried dill weed

     Nutritional Values:  Calories-  201  Protein-  21.1   Carbs-  16.2    Fat- 5.2

Chicken thighs stay moist and succulent during slow cooking, infusing the accompanying vegetables with superb flavor. This easy braise has a luxurious finish of avgolémono, a versatile Greek sauce made with egg, lemon and fresh dill. Serve with whole-wheat orzo or crusty bread to soak up the sauce.

Makes 6 servings, about 1 1/3 cups each

ACTIVE TIME: 40 minutes

TOTAL TIME: 3 1/4-5 1/4 hours

EASE OF PREPARATION: Easy

1 pound carrots, cut into 1 1/4-inch pieces, or 3 cups baby carrots
1 pound (3-4 medium) yellow-fleshed potatoes, such as Yukon Gold, peeled and cut lengthwise into 1 1/4-inch-wide wedges
2 pounds boneless, skinless chicken thighs, trimmed
1 14-ounce can reduced-sodium chicken broth
1/3 cup dry white wine
4 cloves garlic, minced
3/4 teaspoon salt
1 15-ounce can artichoke hearts, rinsed and quartered if large
1 large egg
2 large egg yolks
1/3 cup lemon juice
1/3 cup chopped fresh dill
Freshly ground pepper to taste

1. Spread carrots and potatoes over the bottom and up the sides of a 4-quart or larger slow cooker. Arrange chicken on top of the vegetables. Bring broth, wine, garlic and salt to a simmer in a medium saucepan over medium-high heat. Pour over the chicken and vegetables. Cover and cook until the chicken is cooked through and vegetables are tender, 2 1/2 to 3 hours on high or 4 to 4 1/2 hours on low.
2. Add artichokes to the slow cooker, cover and cook on high for 5 minutes. Meanwhile, whisk egg, egg yolks and lemon juice in a medium bowl.
3. Transfer the chicken and vegetables to a serving bowl using a slotted spoon. Cover and keep warm. Ladle about 1/2 cup of the cooking liquid into the egg mixture. Whisk until smooth. Whisk the egg mixture into the remaining cooking liquid in the slow cooker. Cover and cook, whisking 2 or 3 times, until slightly thickened and sauce reaches 160°F on an instant-read thermometer, 15 to 20 minutes. Stir in dill and pepper. Pour the sauce over the chicken and vegetables and serve.

NUTRITION INFORMATION: Per serving: 355 calories; 11 g fat (3 g sat, 4 g mono); 199 mg cholesterol; 27 g carbohydrate; 34 g protein; 4 g fiber; 629 mg sodium; 531 mg potassium.
Nutrition bonus: Vitamin A (174% daily value), Vitamin C (36% dv), Potassium (15% dv).
1 1/2 Carbohydrate Servings
Exchanges: 1 starch, 1 vegetable, 3 1/2 lean meat

Tortilla Rollups
I make up a whole tortilla package of these and keep them in the fridge for 3-5 days. A quick, nutricious snack for both kids and adults, as long as they don’t eat them all at once!

10-10inch tortillas
8oz pkg low fat cream cheese (softened)
1oz pkg ranch dressing mix
8-10 oz pkg romaine hearts
8oz pkg shredded low fat cheddar cheese
10oz deli turkey

Mix cream cheese and ranch dressing until well blended. Spread evenly on tortillias. Sprinkle cheddar cheese, then layer romaine and turkey on top. Roll tortillias up as tightly as you can and refridgerate for about 2 hours. After two hours, slice into 1inch rolls. Serve chilled or keep in fridge for handy snacks.

For creamier spread with a zip, I sometimes add 2-4oz of low fat sour cream.
Make sure if you wash the romaine, the leaves are dry before using. If they are wet, it will make the rollup soggy.