Asparagus Cookbook: A Vegetable Cookbook Filled with Delicious Asparagus Recipes [2 ed.]

Table of contents :
Table of Contents
Crispy Asparagus Spears
Backroad Squash Pierogies Stir Fry
Red Pepper Asparagus
Milky Asparagus Soufflé
Basil Asparagus
Baked Asparagus
Parmesan and Penne Asparagus
Easy Veggie Frittata
Button Cheddar Frittata
Sweet and Savory Frittata Muffins
Herbed Cheese and Asparagus Frittata
Mozzarella Asparagus Frittata
Hot Basil Sirloin Stir Fry
St. Patty's Day Mixed Green
Arugula Linguine
Brown Rice Risotto I
Asparagus On the Grill
Asparagus On the Grill II
A Salad of Asparagus
Mongolian Beef and Asparagus
Basmati Chicken Stir Fry Spears
Mediterranean Guacamole
A Fruity Salad in Indian
Spring Veggies Fiesta
Wild Hoisin Chicken Stir Fry
Herbed Seafood Soup
Cashew Steak Stir Fry
Couscous Salad
Flame Broiled Tomatoes and Squash
Tahini Cabbage
Primavera
Asparagus Omelet
Roasted Veggies Salad
Garden Omelet
Asparagus Stir Fry
Mushroom Mascarpone and Scallops
Healthy Veggie Bites
Seafood Curry Dinner
Asparagus Salad
Shrimp and French Onions Casserole
Pasta with Pesto Veggies
Asparagus Garden Lasagna
Restaurant Style Chicken
Spicy and Creamy Brown Rice Salad
Southern Italian Garden Skillet
Layered Lemon Roasted Veggies
Fresco Meatballs With Roasted Veggies and Pasta
Hollandaise Asparagus Golden Pie
Nutty Chicken Pasta Salad
Garlic and Asparagus Stir Fry
Southern Italian Garden Skillet
Beef Rolls Japanese Style
Lunch Box Salad
Lamb and Asparagus Stew
Chunky Asparagus Soup
Windy City Quinoa
Jalapenos, Peas, and Mint Couscous
Creamy Onion and Asparagus Soup
Spicy Spring-Time Guacamole
Asparagus and Soy Cream Soup
Fancy Asparagus Cream
Baked Spears Soup Casserole
Minty Asparagus Soup
Baked Veggie Hodgepodge
Cold Winter Chowder
Rocky Mountain Asparagus
Veggie Stir Fry
Baltic Style Asparagus
Backroad Casserole
Asian Style Asparagus
Asparagus Couscous Salad
Mushrooms and Rosemary Asparagus
Delightful Parmesan Risotto
Roasted Asparagus
Easy Baked Asparagus
Soy Milk Creamy Soup
Buttery Balsamic Greens
Cashews and Jasmine
Mediterranean Inspired Squash
Sweet Squash Tilapia
Tarragon, Lemons, and Provolone Spears
Rosemary, Thyme, and Potatoes Asparagus
Asparagus Stir-Fry Re-Imagined
Prosciutto Asparagus
Madrid Inspired Seasoned Asparagus
Pepper Parmesan Asparagus
Extra Virgin Goat Quesadillas
Lunchtime Zucchini
Countryside Tomatoes
Steak with Asparagus
Spiralized White Rice
Asparagus

Citation preview

Asparagus Cookbook A Vegetable Cookbook Filled with Delicious Asparagus Recipes

By BookSumo Press All rights reserved

Published by http://www.booksumo.com

ENJOY THE RECIPES?

KEEP ON COOKING

WITH 6 MORE FREE COOKBOOKS!

Visit our website and simply enter your email address to join the club and receive your 6 cookbooks. http://booksumo.com/magnet https://www.instagram.com/booksumopress/ https://www.facebook.com/booksumo/

LEGAL NOTES All Rights Reserved. No Part Of This Book May Be Reproduced Or Transmitted In Any Form Or By Any Means. Photocopying, Posting Online, And / Or Digital Copying Is Strictly Prohibited Unless Written Permission Is Granted By The Book’s Publishing Company. Limited Use Of The Book’s Text Is Permitted For Use In Reviews Written For The Public.

Table of Contents Crispy Asparagus Spears 9 Backroad Squash Pierogies Stir Fry 12 Red Pepper Asparagus 13 Milky Asparagus Soufflé 14 Basil Asparagus 15 Baked Asparagus 16 Parmesan and Penne Asparagus 17 Easy Veggie Frittata 18 Button Cheddar Frittata 19 Sweet and Savory Frittata Muffins 20 Herbed Cheese and Asparagus Frittata 21 Mozzarella Asparagus Frittata 24 Hot Basil Sirloin Stir Fry 25 St. Patty's Day Mixed Green 26 Arugula Linguine 27 Brown Rice Risotto I 28 Asparagus On the Grill 29 Asparagus On the Grill II 30 A Salad of Asparagus 31 Mongolian Beef and Asparagus 32

Basmati Chicken Stir Fry Spears 33 Mediterranean Guacamole 36 A Fruity Salad in Indian 37 Spring Veggies Fiesta 38 Wild Hoisin Chicken Stir Fry 39 Herbed Seafood Soup 40 Cashew Steak Stir Fry 41 Couscous Salad 42 Flame Broiled Tomatoes and Squash 43 Tahini Cabbage 44 Primavera 45 Asparagus Omelet 48 Roasted Veggies Salad 49 Garden Omelet 50 Asparagus Stir Fry 51 Mushroom Mascarpone and Scallops 52 Healthy Veggie Bites 53 Seafood Curry Dinner 54 Asparagus Salad 55 Shrimp and French Onions Casserole 56 Pasta with Pesto Veggies 57

Asparagus Garden Lasagna 60 Restaurant Style Chicken 61 Spicy and Creamy Brown Rice Salad 62 Southern Italian Garden Skillet 63 Layered Lemon Roasted Veggies 64 Meatballs With Roasted Veggies & Pasta 65 Hollandaise Asparagus Golden Pie 66 Nutty Chicken Pasta Salad 67 Garlic and Asparagus Stir Fry 68 Southern Italian Garden Skillet 69 Beef Rolls Japanese Style 72 Lunch Box Salad 73 Lamb and Asparagus Stew 74 Chunky Asparagus Soup 75 Windy City Quinoa 76 Jalapenos, Peas, and Mint Couscous 77 Creamy Onion and Asparagus Soup 78 Spicy Spring-Time Guacamole 79 Asparagus and Soy Cream Soup 80 Fancy Asparagus Cream 81 Baked Spears Soup Casserole 84

Minty Asparagus Soup 85 Baked Veggie Hodgepodge 86 Cold Winter Chowder 87 Rocky Mountain Asparagus 88 Veggie Stir Fry 89 Baltic Style Asparagus 90 Backroad Casserole 91 Asian Style Asparagus 92 Asparagus Couscous Salad 93 Mushrooms and Rosemary Asparagus 96 Delightful Parmesan Risotto 97 Roasted Asparagus 98 Easy Baked Asparagus 99 Soy Milk Creamy Soup 100 Buttery Balsamic Greens 101 Cashews and Jasmine 102 Mediterranean Inspired Squash 103 Sweet Squash Tilapia 104 Tarragon, Lemons, and Provolone Spears 105 Rosemary, Thyme, and Potatoes Asparagus 108 Asparagus Stir-Fry Re-Imagined 109

Prosciutto Asparagus 110 Madrid Inspired Seasoned Asparagus 111 Pepper Parmesan Asparagus 112 Extra Virgin Goat Quesadillas 113 Lunchtime Zucchini 114 Countryside Tomatoes 115 Steak with Asparagus 116 Spiralized White Rice 117 Asparagus 118

Crispy

Asparagus Spears

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 4 Calories 188 kcal Fat 18.4 g Carbohydrates 5.2g Protein 2.8 g Cholesterol 31 mg Sodium 525 mg

Ingredients 1/4 C. butter 2 tbsp olive oil 1 tsp coarse salt 1/4 tsp ground black pepper

3 cloves garlic, minced 1 lb. fresh asparagus spears, trimmed

Directions 1. Place a large frying pan over medium heat. Heat the oil in it with a pinch of salt and pepper. Sauté in it the garlic with butter for 1 min 2. Add the asparagus and cook it for 12 min. serve your asparagus warm. 3. Enjoy.

Crispy Asparagus Spears

9

BACKROAD

Squash Pierogies Stir Fry

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 2 Calories 443.6 Fat 28.5g Cholesterol 22.0mg Sodium 1075.0mg Carbohydrates 34.4g Protein 18.6g

Ingredients 1 box pierogies 3 tbsp olive oil 2 medium onions, sliced 1 1/2 C. carrots, sliced 1 lb asparagus, sliced 1 medium sized yellow squash, sliced

1 tbsp chopped garlic 1/2 tsp salt 1/4 tsp ground black pepper 1/2 C. parmesan cheese, grated

Directions 1. Prepare the pierogies by following the instructions on the package. 2. Place a large pan over medium heat: Heat the oil in it. Cook in it the carrot with onion and a pinch of salt for 5 min. 3. Stir in the squash with asparagus then cook them for 6 min. 4. Mix in the garlic with a pinch of salt and pepper. Cook them for 3 min while stirring them often. 5. Add the pierogies to the pan and toss them gently with the veggies. Serve them hot with parmesan cheese on top. 6. Get a large mixing bowl: 7. Enjoy.

12

Backroad Squash Pierogies Stir Fry

Red Pepper

Asparagus

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 6 Calories 57.3 Fat 3.9g Cholesterol 10.1mg Sodium 29.6mg Carbohydrates 4.5g Protein 2.5g

Ingredients 2 tbsp butter 1/2 tsp onion powder 1/4-1/2 tsp seasoning salt, to taste 1/2-1 tsp Cajun seasoning, to taste

crushed red pepper flakes, to taste 1 1/2-2 lbs fresh asparagus, trimmed

Directions 1. Place a pan over medium heat. Heat the butter in it until it melts. 2. Stir in it the onion powder, seasoned salt and Cajun seasoning. Mix in it the asparagus. Put on the lid and let them cook for 6 to 8 min. 3. Serve your crispy asparagus warm. 4. Enjoy.

Red Pepper Asparagus

13

MILKY

Asparagus Soufflé

Prep Time: 10 mins Total Time: 55 mins Servings per Recipe: 6 Calories 155.3 Fat 10.6g Cholesterol 144.9mg Sodium 419.2mg Carbohydrates 8.2g Protein 7.7g

Ingredients 3 tbsp butter, melted 3 tbsp flour 1 C. milk 4 eggs, separated

2 1/2 C. diced asparagus 3/4 tsp salt

Directions 1. Set your oven to 325 degrees F before doing anything else and grease a casserole dish. 2. In a pan, mix together the melted butter and flour. 3. Slowly, add the milk, beating continuously until thickened. 4. Remove from the heat and keep aside. 5. In a bowl, add the egg yolks and beat until thick and lemon colored. 6. Add the asparagus and salt and stir to combine. 7. Add the asparagus mixture into the sauce and stir to combine. 8. In another bowl, add the egg whites and beat until stiff. 9. Gently, fold the whipped egg whites into the asparagus mixture. 10. Place the mixture into the prepared casserole dish. 11. Arrange the casserole dish in a roasting pan with hot water and cook in the oven for about 45 minutes.

14

Milky Asparagus Soufflé

Basil

Prep Time: 15 mins

Asparagus

Total Time: 15 mins Servings per Recipe: 6 Calories 162.6 Cholesterol 26.5mg Sodium 143.0mg Carbohydrates 8.6g Protein 8.9g

Ingredients 2 lbs asparagus garlic powder salt pepper olive oil 4 oz. goat cheese

2/3 C. sour cream 1/4 C. buttermilk 1/2 C. fresh basil 1 garlic clove, diced butter

Directions 1. Set your outdoor grill for low heat and coat the grill grate lightly. 2. Trim the asparagus and coat with oil and sprinkle with garlic powder, salt and black pepper. 3. Cook on the grill till tender and crunchy. 4. Remove the stems of fresh basil and place into a food processor. 5. Add the sour cream, goat cheese and buttermilk and pulse till a smooth dip forms. 6. In a pan, melt butter on medium heat and sauté the garlic for about 1 minute. 7. Stir in the cheese mixture and cook everything till warmed. 8. Place the sauce over the asparagus and serve.

Basil Asparagus

15

BAKED

Asparagus

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 123 kcal Fat 10.8 g Carbohydrates 5.2g Protein 3.3 g Cholesterol 2 mg Sodium < 471 mg

Ingredients 1 bunch thin asparagus spears, trimmed 3 tbsps olive oil 1 1/2 tbsps grated Parmesan cheese (optional) 1 clove garlic, minced (optional)

1 tsp sea salt 1/2 tsp ground black pepper 1 tbsp lemon juice (optional)

Directions 1. 2. 3. 4.

Set your oven to 425 degrees before doing anything else. Get a bowl and combine the olive oil with the asparagus. Then add in: pepper, parmesan, salt, and garlic. Evenly distribute the spears in a casserole dish and then roast everything the oven for 17 mins. 5. After the roasting time has elapsed top the contents with lemon juice. 6. Enjoy.

16

Baked Asparagus

Parmesan

and Penne Asparagus

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 8 Calories 332 kcal Fat 10.9 g Carbohydrates 43.3g Protein 16.7 g Cholesterol 20 mg Sodium 69 mg

Ingredients 1 (16 oz.) package dried penne pasta 5 tbsps olive oil, divided 2 skinless, boneless chicken breast halves - cut into cubes salt and pepper to taste garlic powder to taste

1/2 C. low-sodium chicken broth 1 bunch slender asparagus spears, trimmed, cut on diagonal into 1-inch pieces 1 clove garlic, thinly sliced 1/4 C. Parmesan cheese

Directions 1. Boil your pasta in salt and water for 9 mins. The remove all the liquid. 2. Coat your chicken with garlic powder, pepper, and salt before frying them in olive oil (3 tbsps) for 7 mins. Place everything on paper towels to remove excess oils. 3. Add the broth to the pan and then add: pepper, asparagus, salt, garlic, and garlic powder. 4. Cook the asparagus with a lid on the pan for 8 mins. Then add in your chicken and heat it up again. 5. Add the pasta to the pan and let everything rest for 7 mins. Add in parmesan and 2 tbsps of olive oil before serving. 6. Enjoy.

Parmesan and Penne Asparagus

17

EASY

Veggie Frittata

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 4 Calories 242.8 kcal Cholesterol 310.9mg Sodium 326.9mg Carbohydrates 4.0g Protein 13.6g

Ingredients 1/2 lb asparagus, trimmed 3 tbsps butter 6 eggs 1/2-3/4 C. shredded cheese, such as cheddar cheese

salt

Directions 1. Set your oven to 350 degrees before doing anything else. 2. Now get a frying pan full of water and salt boiling. Once the water is boiling place your asparagus in the water and let it cook until it is soft. 3. Once the spears are soft drop them into some cold water. 4. Now slice each one into smaller pieces. 5. Add some butter to a separate frying pan or use the same one after draining it and cleaning it. 6. As the butter melts combine your eggs with salt, cheese, and the pieces of asparagus. 7. Pour everything into the hot butter and set the heat to low. 8. Let mix cook for 6 mins then place everything into the oven until the top is cooked as well. 9. Enjoy.

18

Easy Veggie Frittata

Button

Cheddar Frittata

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 4 Calories 226 kcal Fat 15.4 g Carbohydrates 4.9g Protein 17.3 g Cholesterol 123 mg Sodium 304 mg

Ingredients 1 serving cooking spray (optional) 1 tbsp olive oil, or as needed 1/2 onion, chopped 1/2 red bell pepper, diced 4 button mushrooms, diced 1 stalk fresh asparagus, trimmed and chopped

6 egg whites 2 eggs 1/3 C. skim milk 1 C. shredded Cheddar cheese

Directions 1. Before you do anything preheat the oven to 375 F. Coat a casserole dish with a cooking spray. 2. Place a large pan over medium heat. Add the olive oil and heat it. Cook in it the onion, red bell pepper, mushrooms, and asparagus for 8 min. 3. Place the mix in the casserole dish and spread it. 4. Get a large mixing bowl: Add the egg whites, eggs, and skim milk. Whisk them well. Pour the mix all over the cooked veggies mix. 5. Cook the Frittata in the oven for 24 min. Serve it warm. 6. Enjoy.

Button Cheddar Frittata

19

SWEET

and Savory Frittata Muffins

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 6 Calories 87 kcal Fat 4.8 g Carbohydrates 5.1g Protein 6g Cholesterol 129 mg Sodium 60 mg

Ingredients 3 spears fresh asparagus, cut in half 1 serving cooking spray 1/4 C. milk 4 large eggs 4 tsp maple syrup salt and ground black pepper to taste

1/4 onion, diced 1/4 C. shredded Swiss cheese

Directions 1. Place a large saucepan over medium heat. Fill it with water and fit a steamer on top. Cook the water until it starts boiling. 2. Place the asparagus in the steamer and cook it for 5 min. 3. Before you do anything preheat the oven to 350 F. Coat a muffin pan with a cooking spray. 4. Get a large mixing bowl: Whisk in it the milk, eggs, maple syrup, salt, and pepper. 5. Fill each muffin C. with 1 half of asparagus and 1 tsp of onion. Top them with 1/4 C. of the milk mix then top them with the shredded cheese. 6. Cook the Frittata muffins in the oven for 27 min. Place the muffins aside to lose heat for 5 min. Serve it warm. 7. Enjoy.

20

Sweet and Savory Frittata Muffins

Herbed

Cheese and Asparagus Frittata

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 6 Calories 281 kcal Fat 16.3 g Carbohydrates 17.7g Protein 17.3 g Cholesterol 213 mg Sodium 639 mg

Ingredients 2 tbsp olive oil 2 potatoes, shredded 1/4 C. chopped onion 1/2 tsp salt 1/4 tsp fresh ground black pepper 1 lb asparagus, trimmed and cut into 2-inch pieces

1 C. diced turkey ham 6 eggs 1 tbsp milk 1/2 C. shredded mozzarella cheese 1/2 C. shredded white Cheddar cheese 1 tbsp chopped fresh basil

Directions 1. Before you do anything preheat the oven to 350 F. Coat a casserole dish with some butter or oil. 2. Place a large pan over medium heat. Heat the oil in it. Add the potato with onion, a pinch of salt and pepper. Cook them for 6 min. 3. Stir in the ham with asparagus. Cook them for 6 min. Spread the mix in the bottom of the greased casserole. 4. Get a large mixing bowl: Mix in it the milk with eggs. Pour the mix all over the cooked veggies. Sprinkle the cheese on top. Cook Frittata in the oven for 24 to 27 min. 5. Serve your Frittata warm. 6. Enjoy.

Herbed Cheese and Asparagus Frittata

21

MOZZARELLA

Asparagus Frittata

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 6 Calories 199 kcal Fat 16 g Carbohydrates 3.5g Protein 11.6 g Cholesterol 199 mg Sodium 183 mg

Ingredients 1 tbsp butter 3 tbsp olive oil 1/2 lb fresh asparagus, trimmed and cut into 1 inch pieces 1/2 lb fresh mushrooms, sliced 6 eggs 1 tbsp water

1 tsp chopped fresh thyme 3 tbsp freshly grated Parmesan cheese 1/2 C. shredded mozzarella cheese

Directions 1. Before you do anything preheat the oven to 325 F. 2. Place a large oven proof pan over medium heat. Cook in it the butter until it melts. Add the olive oil and asparagus. Sauté them for 12 min. 3. Add the mushroom and cook them for 6 min. Spread the mix in the pan. 4. Get a large mixing bowl: Combine in it the eggs, water, and thyme. Mix them well. Spread the mix all over the cooked veggies. Put on the lid and cook the Frittata for 6 min. 5. Place the pan in the oven. Cook it for 14 to 17 min or until it is done. Sprinkle the cheese on top. Broil the Frittata in the oven for 4 min. Serve it warm. 6. Enjoy.

24

Mozzarella Asparagus Frittata

Hot

Basil Sirloin Stir Fry

Prep Time: 10 mins Total Time: 8 hrs 20 mins Servings per Recipe: 4 Calories 238 kcal Fat 13.6 g Carbohydrates 6.9g Protein 22.8 g Cholesterol 49 mg Sodium 643 mg

Ingredients 2 tbsp fish sauce 3 fresh red chile peppers, minced 3 cloves garlic, minced 1 (1 lb) beef sirloin or top round, cut into thin strips 2 tbsp peanut oil, divided 2 C. chopped asparagus

1/4 C. beef stock 1 C. basil leaves

Directions 1. Get a small mixing bowl: fish sauce, chile peppers, and garlic. Toss in it the beef. Place it in the fridge for an overnight. 2. Drain the beef and discard the marinade. 3. Place a large pan over medium heat. Heat 1 tbsp of peanut oil in it. Add the beef and cook it for 6 min. Drain it and place it aside. 4. Add the rest of the oil to the pan and heat it. Sauté in it the asparagus for 6 min. Add the beef stock and cook it until it starts simmering. 5. Stir in the beef back with basil and cook them for 2 min. Serve your stir fry warm. 6. Enjoy.

Hot Basil Sirloin Stir Fry

25

ST. PATTY'S

Day Mixed Green

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 4 Calories 146.5 Fat 6.4g Cholesterol 19.2mg Sodium 134.3mg Carbohydrates 17.8g Protein 6.4g

Ingredients 6 C. mixed greens 1 medium granny smith apple, unpeeled, diced small 12 -16 asparagus spears (ends trimmed) 2 tbsp of fresh mint, minced 2 oz. Irish cheddar cheese, cubed small 1 small parsnips, peeled and grated 1 -2 large green bell pepper 3 tbsp raisins

DRESSING 1/2 C. whole milk buttermilk cream, for thinning 2 -3 tbsp apple cider vinegar 2 tbsp sour cream salt, to taste black pepper, to taste

Directions 1. 2. 3. 4. 5. 6. 7.

26

For the dressing: in a bowl, add all the ingredients and beat till well combined. Refrigerate for about 1 hour before serving. In a large bowl, mix together all the salad ingredients except bell pepper and raisins. Remove the seeds and membrane of bell pepper. With a shamrock-shaped cookie cutter, cut the shapes from the green bell pepper. Divide the salad onto 4 salad plates. Serve with a garnishing of the bell pepper slices and raisins.

St. Patty's Day Mixed Green

Arugula

Linguine

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 5 Calories 619 kcal Fat 30.9 g Carbohydrates 70.5g Protein 17.4 g Cholesterol 21 mg Sodium 266 mg

Ingredients 1 lb. linguine, uncooked 1/3 lb. sliced bacon, cut in half 1/3 C. extra virgin olive oil 2 cloves garlic, thinly sliced 1/2 lb. fresh asparagus, trimmed and cut into 1/2 inch pieces

1 (5 oz.) package baby arugula leaves 1/4 C. fresh lemon juice

Directions 1. 2. 3. 4. 5. 6. 7.

In a large pan of the lightly salted boiling water, cook the pasta for about 8-10 minutes. Drain well and keep aside. Heat a skillet over medium heat and cook the bacon till browned and crisp. Transfer the bacon onto a paper towel lined plate to drain and then crumble it. In the same skillet, heat oil and sauté the asparagus for about 1 minute. Remove from the heat. Immediately, add the pasta, arugula, lemon juice and bacon and toss to coat before serving.

Arugula Linguine

27

BROWN RICE

Risotto I

Prep Time: 30 mins Total Time: 1 hr 30 mins Servings per Recipe: 6 Calories 322 kcal Fat 10.7 g Carbohydrates 47.1g Protein 10 g Cholesterol 13 mg Sodium 500 mg

Ingredients 1 quart vegetable broth, or as needed 5 C. water, or as needed 1/2 lb asparagus, cut into 2-inch pieces 2 tbsps olive oil 1 C. finely chopped onion 2 cloves garlic, finely chopped 2 C. short-grain brown rice 2 carrots, peeled and diced 2 zucchini, diced

1/2 C. green peas, thawed if frozen 2/3 C. grated Parmesan cheese 1 tbsp butter salt and ground black pepper to taste

Directions 1. Boil your water and broth then add the asparagus to it and cook for 4 mins. 2. Place the veggies to the side in some cold water for 7 mins. 3. Now remove all the liquid from the bowl, place a lid on the boiling broth, and let it continue to boil. 4. Stir fry your garlic and onions in olive oil for 7 mins then add the rice and cook for 6 more mins. 5. Now add a half a C., at a time, of the hot broth, to the rice and stir until it is basically absorbed by the rice. 6. Continue doing this for about 20 mins. 7. Add in the carrots and continue adding liquid in batches for 20 more mins. 8. Now add in the zucchini, peas, and asparagus. 9. Cook everything for 5 more mins then combine in the butter and parmesan. 10. Once everything has melted add some pepper and salt and add .5 C. of broth as well. 11. Enjoy. 28

Brown Rice Risotto I

Asparagus

On the Grill

Prep Time: 15 mins Total Time: 18 mins Servings per Recipe: 4 Calories 53 kcal Carbohydrates 4.4 g Cholesterol 0 mg Fat 3.5 g Protein 2.5 g Sodium 2 mg

Ingredients one lb fresh asparagus spears, trimmed one tbsp olive oil

salt and pepper to taste

Directions 1. At first you need to set grill at high heat before continuing. 2. Use some olive oil on the asparagus spears and also add some salt and pepper according to your taste 3. Now place asparagus over grill to make it tender for about 2-three mins.

Asparagus On the Grill

29

ASPARAGUS

On the Grill II

Prep Time: 10 mins Total Time: 18 mins Servings per Recipe: 4 Calories 100 kcal Carbohydrates 9.8 g Cholesterol 0 mg Fat 5.9 g Protein 4.9 g Sodium 230 mg

Ingredients one tbsp toasted sesame oil one tbsp soy sauce three cloves garlic, minced one tsp brown sugar

one 1/2 lbs fresh asparagus, trimmed two tbsps toasted sesame seeds

Directions 1. 2. 3. 4.

30

At first you need to set grill at medium heat and put oil before continuing. Mix asparagus with the mixture of soy sauce, brown sugar, garlic and sesame oil. Now place this asparagus on grill and cook it for about 8 mins. Garnish this with sesame seeds and serve.

Asparagus On the Grill II

A Salad

of Asparagus

Prep Time: 10 mins Total Time: 13 mins Servings per Recipe: 6 Calories 112 kcal Carbohydrates 3.4 g Cholesterol 2 mg Fat 10.3 g Protein 2.8 g Sodium 57 mg

Ingredients 1/4 cup olive oil 1/8 cup lemon juice 12 fresh asparagus spears 6 cups fresh spinach leaves

1/8 cup grated Parmesan cheese one tbsp seasoned slivered almonds

Directions 1. At first you need to set grill at low heat and put oil before continuing. 2. Coat asparagus with the mixture of lemon juice and olive oil. 3. Grill asparagus for about 5 mins, turning it often for even cooking and brushing it with the mixture previously prepared. 4. Now put it back into that mixture and add parmesan cheese, spinach and slivered almonds while cutting asparagus into small pieces. 5. Toss it well and serve.

A Salad of Asparagus

31

MONGOLIAN

Beef and Asparagus

Prep Time: 1 hr 20 mins Total Time: 1 hr 35 mins Servings per Recipe: 4 Calories 393.9 Fat 23.7g Cholesterol 46.8mg Sodium 782.0mg Carbohydrates 16.2g Protein 29.5g

Ingredients 1 lb. flank steak 2 tbsp light soy sauce 3 tbsp hoisin sauce 1 tbsp rice wine 1 tbsp cornstarch 1 tsp sugar 1 1/2 lb. asparagus

4 tbsp peanut oil 1 clove garlic, minced 1 slice fresh ginger, minced 1/8 tsp crushed red pepper flakes

Directions 1. 2. 3. 4. 5. 6. 7. 8.

Slice the steak thinly and then, cut into 2-inch wide strips. In a bowl, add the soy sauce, hoisin sauce, rice wine, cornstarch and sugar and mix well. Add steak strips and coat wit marinade generously. Refrigerate to marinate for about 1 hour. In a pan of the boiling water, blanch the asparagus for about 5 minutes. In a skillet, heat 2 tbsp of the oil and stir fry the asparagus for about 2 minutes. Transfer the asparagus into a bowl. In the same skillet, heat 2 tbsp of the oil and sauté the ginger, garlic and red pepper flakes for about 1 minute. 9. Add the beef strips and stir fry for about 3-4 minutes.

32

Mongolian Beef and Asparagus

Basmati

Chicken Stir Fry Spears

Prep Time: 20 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 1095 kcal Fat 47.7 g Carbohydrates 86.7g Protein 77.8 g Cholesterol 270 mg Sodium 610 mg

Ingredients 2 C. basmati rice 4 C. water 1 tbsp vegetable oil 1 red onion, cut into 1/2-inch slices 3 1/2 lb skinless, boneless chicken thighs, cut into 2-inch strips 1 tbsp minced fresh ginger root 6 cloves garlic, minced 3 C. crimini mushrooms, cut in half 12 fresh asparagus, trimmed and cut into 2-inch pieces

2 small red bell peppers, cut into 1/2-inch strips 1 tbsp fish sauce 1 egg 2 C. fresh basil leaves 1 C. fresh cilantro leaves, chopped 2 tbsp sesame seeds, for garnish tamari soy sauce to taste

Directions 1. Cook the rice according to the directions on the package. 2. Place a large wok or pan over medium heat. Heat the oil in it. Add the onion and cook it for 4 min. 3. Stir in the chicken with ginger and garlic. Cook them for 8 min. Stir in the mushrooms, asparagus, bell peppers, and fish sauce. Cook them for 7 min. 4. Stir in the basil and cook them for 1 min. Serve your stir fry right away with the white rice. 5. Enjoy.

Basmati Chicken Stir Fry Spears

33

MEDITERRANEAN

Guacamole

Prep Time: 20 mins Total Time: 55 mins Servings per Recipe: 10 Calories 22 kcal Fat 0.3 g Carbohydrates 4.1g Protein 1.9 g Cholesterol 1 mg Sodium 10 mg

Ingredients 1 1/2 pounds asparagus, cut into small pieces 1 tablespoon fat-free Greek-style yogurt 1 tablespoon lime juice 1/4 cup chopped fresh cilantro 3 green onions, thinly sliced 1/2 jalapeno pepper, minced 1 tablespoon minced garlic

1 tomato, diced 1/2 teaspoon Worcestershire sauce 1 dash hot pepper sauce salt and ground black pepper to taste

Directions 1. Get a steamer insert and put it into a large soup pot. Add in about 3 inches of hot water and get everything boiling. 2. Place your spears of asparagus into the steamer insert, place a lid on the pot, and let everything steam for 7 mins. 3. Place the spears into a blender and process them until they are smooth. 4. Get a bowl, combine in: hot sauce, yogurt, Worcestershire, lime juice, tomato, cilantro, garlic, jalapeno, and green onions. 5. Stir the mix until it is smooth then add in your asparagus and stir everything again. Add in some pepper and salt then place everything in the fridge until it cool. 6. Enjoy.

36

Mediterranean Guacamole

A Fruity

Salad in Indian

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 6 Calories 451 kcal Fat 13.7 g Carbohydrates 76.9g Protein 8.3 g Cholesterol 41 mg Sodium 218 mg

Ingredients 1 1/2 C. brown rice 4 C. water 1 (10 oz.) can asparagus tips, drained 1 red bell pepper, seeded and diced 2 red apples, cored and diced 1/4 C. golden raisins 1/2 C. heavy cream

1 tsp curry powder 1 tsp lemon juice salt and pepper to taste

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

In a pan, add the rice and water and bring to a boil. Reduce the heat to low and simmer, covered for about 30 minutes. Drain, if necessary and keep aside to cool. Meanwhile in a bowl, place the golden raisins and fill with enough hot water to cover and keep aside for about 20 minutes to plump. Drain well. In a medium bowl, add the cream and beat till soft peaks form. Fold in the curry powder, lemon juice, salt and pepper. In another bowl, mix together the brown rice, asparagus, red pepper, apples and raisins. Fold into the curry cream and refrigerate to chill till serving.

A Fruity Salad in Indian

37

SPRING

Veggies Fiesta

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 4 Calories 193 kcal Fat 14.1 g Carbohydrates 15.8g Protein 4.3 g Cholesterol 0 mg Sodium 9 mg

Ingredients 1 eggplant, quartered and cut into 1/2inch pieces 2 small yellow squash, halved lengthwise and sliced 1 bunch fresh asparagus, cut into 2-inch pieces 1 red bell pepper, seeded and cut into strips 1/2 red onion, sliced

4 cloves garlic 1/4 C. olive oil 1/4 C. red wine vinegar 1/4 C. chopped fresh parsley 2 lemons, juiced 3 tbsp chopped fresh oregano salt and freshly ground black pepper to taste

Directions 1. Before you do anything set the oven to 400 F. Coat a baking pan with some oil or cooking spray. 2. Lay in it the eggplant, yellow squash, asparagus, red bell pepper, red onion, and garlic. Cook them in the oven for 17 min. 3. Get a small bowl: Whisk in it the olive oil, vinegar, parsley, lemon juice, oregano, salt, and pepper to make the vinaigrette. 4. Drizzle the vinaigrette over the veggies then serve it. 5. Enjoy.

38

Spring Veggies Fiesta

Wild Hoisin

Prep Time: 20 mins

Chicken Stir Fry

Total Time: 30 mins Servings per Recipe: 2 Calories 635 kcal Fat 30 g Carbohydrates 56.6g Protein 37.1 g Cholesterol 69 mg Sodium 473 mg

Ingredients 1 whole boneless, skinless chicken breast, cubed 2 C. wild rice, cooked 1/2 lb fresh asparagus

3 tbsp hoisin sauce 4 tbsp peanut oil 1 tbsp brown sugar

Directions 1. Slice the asparagus spears into 3/4 inch pieces. 2. Get a small mixing bowl: Whisk in it the brown sugar with hoisin sauce to make the sauce. 3. Place a large skillet over medium heat. Heat 1 tbsp of oil in it. Cook in it the asparagus for 3 min. Drain it and place it aside. 4. Heat the rest of oil in the same skillet. Cook in it the chicken for 6 to 8 min. Add back the asparagus with the sauce. Cook them for 2 min. 5. Serve your chicken stir fry with rice. 6. Enjoy.

Wild Hoisin Chicken Stir Fry

39

HERBED

Seafood Soup

Prep Time: 10 mins Total Time: 55 mins Servings per Recipe: 6 Calories 100 kcal Fat 3g Carbohydrates 2.7g Protein < 16.2 g Cholesterol 50 mg Sodium 695 mg

Ingredients 1 (10 oz) can asparagus tips, drained 2 (6 oz) cans crabmeat, drained and flaked 2 tbsp fish sauce 1 tbsp oyster sauce 1 C. chopped fresh spinach

1 C. diced firm tofu 2 tsp dried oregano 1 clove garlic, crushed

Directions 1. Grease a slow cooker. Place in it the asparagus, crabmeat, fish sauce, spinach, tofu, oregano and garlic. Pour enough water to cover 2 inches of the pot. 2. Put on the lid and cook the soup for 1 h on high. Serve your soup warm. 3. Enjoy.

40

Herbed Seafood Soup

Cashew

Steak Stir Fry

Prep Time: 25 mins Total Time: 8 hrs 40 mins Servings per Recipe: 6 Calories 476 kcal Fat 27.2 g Carbohydrates 38.3g Protein 23.7 g Cholesterol 40 mg Sodium 1380 mg

Ingredients 1/2 C. soy sauce 1/2 C. white sugar 1/3 C. rice wine vinegar 1/3 C. minced garlic 1 tbsp sesame seeds 1 lb round steak, thinly sliced 1/4 C. peanut oil 2 C. 1-inch sliced asparagus 1 C. sliced fresh mushrooms, or more to taste 1 sweet onion, chopped

1 red bell pepper, sliced 1 bunch green onions, chopped into 1-inch pieces 1 C. whole cashews 1 tbsp sesame seeds 1 tbsp cornstarch (optional) 1 tbsp water (optional) 1 tbsp sesame seeds

Directions 1. Get a mixing bowl: Mix in it the soy sauce, sugar, rice wine vinegar, garlic, and 1 tbsp sesame seeds. Pour the mix into a zip lock bag. 2. Add the beef to it and seal it. Shake it to coat. Place it in the fridge for an overnight. 3. Place a large pan over medium heat. Heat the oil in it. Add the beef with marinade. Cook it for 6 min. 4. Add the asparagus, mushrooms, onion, bell pepper, and green onions. Cook them for 5 min. Stir in the cashews and 1 tbsp sesame seeds. Cook them for 4 min. 5. Get a small mixing bowl: Whisk in it the water with cornstarch. Add it to the pan and stir them. Cook them for 4 min. 6. Garnish your stir fry with sesame seeds then serve it warm. 7. Enjoy.

Cashew Steak Stir Fry

41

COUSCOUS

Salad

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 541 kcal Fat 16.7 g Carbohydrates 77.7g Protein 20.1 g Cholesterol 38 mg Sodium 494 mg

Ingredients 2 C. couscous 1 bunch fresh asparagus, trimmed and cut into 2-inch pieces 8 oz. grape tomatoes, halved 6 oz. feta cheese, crumbled 3 tbsps balsamic vinegar

2 tbsps extra-virgin olive oil Black pepper, to taste

Directions 1. Prepare your couscous in-line with the directions on its box before doing anything else. Then let it cool. 2. Simultaneously, with a steamer insert, and 2 inches of boiling water, steam your asparagus for 7 mins with a lid on the pot. 3. Get a big bowl, mix: olive oil, couscous, pepper, asparagus, vinegar, feta, and tomatoes. 4. Enjoy.

42

Couscous Salad

Flame Broiled

Tomatoes and Squash

Prep Time: 25 mins Total Time: 1 hr 25 mins Servings per Recipe: 6 Calories 220 kcal Fat 12.6 g Carbohydrates 21.4g Protein 6.4 g Cholesterol 22 mg Sodium 790 mg

Ingredients 1 spaghetti squash, halved lengthwise and seeded 2 tbsps vegetable oil 1 C. chopped asparagus 1 C. chopped onion 1 tbsp minced garlic 2 (14.5 oz.) cans fire-roasted tomatoes with garlic (such as Hunt's(R)), drained

1 C. crumbled feta cheese 12 pitted kalamata olives, halved salt and ground black pepper to taste

Directions 1. 2. 3. 4.

Set your oven to 375 degrees before doing anything else. Place your pieces of squash in a casserole dish with the insides facing downwards. Cook them in the oven for 50 mins then scoop out the flesh into a bowl. Begin to stir fry your garlic onions and asparagus in veggie oil for 12 mins then combine in the roasted tomatoes, olives, and feta. 5. Fry everything for 6 mins then add in the squash and stir the mix. Top everything with some pepper and salt. 6. Enjoy.

Flame Broiled Tomatoes and Squash

43

TAHINI

Cabbage

Prep Time: 30 mins Total Time: 33 mins Servings per Recipe: 4 Calories 161 kcal Fat 9.6 g Carbohydrates 15.5g Protein 7.9 g Cholesterol 4 mg Sodium 90 mg

Ingredients 1 bunch asparagus, ends trimmed 2 tbsps tahini 1 tbsp water 2 tbsps lemon juice 1 clove minced garlic white sugar to taste 3/4 lb. thinly sliced red cabbage

2 radishes, thinly sliced 2 green onions, sliced 2 tbsps crumbled feta 1/4 C. toasted pine nuts 2 sprigs dill, diced

Directions 1. Blanch your asparagus in boiling salted water until somewhat soft and then remove all the liquid and submerge the veggies in cold water. 2. Once everything has cooled cut them into bite sized pieces 1 inch in length. 3. Get a bowl, mix: garlic, tahini, sugar (your preferred amount), lemon juice, and water. 4. Get a 2nd big bowl, toss: dill, asparagus, pine nuts, cabbage, fetta, radishes, and onions. 5. Top the 2nd bowl with the first bowl and toss everything again. 6. Enjoy.

44

Tahini Cabbage

Primavera

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 6 Calories 589 kcal Fat 26.9 g Carbohydrates 72.5g Protein 18.6 g Cholesterol 8 mg Sodium 607 mg

Ingredients 1 bunch fresh basil 3 C. chicken broth, divided 1/2 C. olive oil 2 cloves garlic 1 lb fettuccine pasta 2 tbsps olive oil 1 large leek, white and light green parts only, diced 1 bunch green onions, diced

2 jalapeno peppers, seeded and diced 2 pinches salt 2 zucchinis, diced 1 C. diced sugar snap peas 1/2 C. shelled English peas 1 bunch asparagus, stalks diced, tips left whole 1/2 C. grated Parmesan cheese, or as needed

Directions 1. 2. 3. 4.

Blanch your basil for a few secs and place them in cold water for 3 mins. Separate the leaves from the stems and place them to the side. Blend: garlic, basil, half a C. of olive oil, and 1 C. of broth. Now begin to boil your pasta with the water that blanched the basil for 9 mins. Then remove all the liquid. 5. Stir fry your leeks in 2 tbsps of olive oil for 7 mins. Then add: salt and jalapenos. 6. Cook the mix for 4 more mins. Then turn up the heat and add 2 C. of broth and: English peas, snap peas, and zucchini. 7. Let this boil for 6 mins. Then add in the asparagus and cook everything for 4 more mins. 8. Add a quarter of basil sauce to the zucchini and cook the contents for 2 mins. 9. Shut the heat and place your pasta in the pot. 10. Stir everything and top the dish with parmesan. 11. Now place a wrapping of foil over the pot and let the noodle soak up the liquid for 7 mins. 12. Stir everything once more. Enjoy. Primavera

45

ASPARAGUS

Omelet

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 1 Calories 537 kcal Fat 39.2 g Carbohydrates 11.2g Protein 36.6 g Cholesterol 421 mg Sodium 938 mg

Ingredients 1 tbsp olive oil 2 eggs 1/4 C. milk (optional) 3 spears asparagus, trimmed and cut into 2-inch pieces

1/2 C. sliced fresh mushrooms 1/3 C. green onions, chopped 1/2 C. grated Parmesan cheese

Directions 1. In a bowl, add the milk and eggs and beat well. Keep aside. 2. In a large skillet, heat the oil on medium-high heat and cook the mushrooms, asparagus and green onions for about 4 minutes. 3. Place thee egg mixture over the asparagus mixture evenly and reduce the heat to medium. 4. During the cooking, carefully lift the edge to allow the uncooked egg to flow underneath. 5. When the omelet is almost done sprinkle with the Parmesan cheese and cook till cheese is melted slightly. 6. Carefully, fold in half and serve.

48

Asparagus Omelet

Roasted

Veggies Salad

Prep Time: 25 mins Total Time: 1 hr 55 mins Servings per Recipe: 6 Calories 191 kcal Fat 5g Carbohydrates 34.6g Protein 4g Cholesterol 0 mg Sodium 257 mg

Ingredients 2 tbsp olive oil, divided 1 large yam, peeled and cut into 1 inch pieces 1 large parsnip, peeled and cut into 1 inch pieces 1 C. baby carrots 1 zucchini, cut into 1 inch slices 1 bunch fresh asparagus, trimmed and cut into 1 inch pieces

1/2 C. roasted red peppers, cut into 1-inch pieces 2 cloves garlic, minced 1/4 C. chopped fresh basil 1/2 tsp kosher salt 1/2 tsp ground black pepper

Directions 1. Before you do anything set the oven to 425 F. Coat 2 oven sheet with olive oil. 2. Toss the carrot with yam and parsnips then spread them on a roasting sheets. Cook them for 32 min. 3. Toss the asparagus with zucchini and 1 tbsp of olive oil. Spread them on a the second roasting pan and cook them all for 32 min until the veggies becomes tender. 4. Allow the roasted veggies to lose heat for 35 min. 5. Get a mixing bowl: Stir in it the roasted peppers, garlic, basil, salt, and pepper. Add the roasted veggies and stir them again. Serve your veggies salad. 6. Enjoy.

Roasted Veggies Salad

49

GARDEN

Omelet

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 2 Calories 739 kcal Fat 48.8 g Carbohydrates 6.4g Protein 67.1 g Cholesterol 532 mg Sodium 4191 mg

Ingredients 3 tbsp olive oil 1/4 C. chopped onion 1/4 C. chopped green pepper 1 lb. ham steak, cut into small pieces 1 tsp garlic salt

5 large eggs 4 asparagus spears, chopped 2 tbsp milk (optional) 2 slices Provolone cheese

Directions 1. 2. 3. 4. 5.

50

In a bowl, add eggs, milk and asparagus and beat till well combined. Keep aside. In a pan, heat oil on medium heat and cook green pepper and onion for about 5 minutes. Stir in ham and garlic salt and top with egg mixture evenly. Add Provolone cheese slices and cook for about 3 minutes. Gently fold the omelet in half and cook for about 2 minutes.

Garden Omelet

Asparagus Stir Fry

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 4 Calories 325 kcal Fat 14.8 g Carbohydrates 42.5g Protein 7.1 g Cholesterol 0 mg Sodium 892 mg

Ingredients 1 1/2 C. vegetable broth 3/4 C. uncooked long-grain white rice 1 tbsp margarine 1 tbsp sesame seeds 2 tbsp peanut oil 1/2 lb. fresh asparagus, trimmed and cut into 1 inch pieces 1 large red bell pepper, cut into 1 inch pieces

1 large yellow onion, sliced 2 C. sliced mushrooms 2 tsp minced fresh ginger root 1 tsp minced garlic 3 tbsp soy sauce 1 tbsp sesame oil

Directions 1. 2. 3. 4. 5. 6.

7. 8. 9.

Set your oven to 350 degrees F before doing anything else. In a pan, add the broth, rice and margarine on high heat and bring to a boil. Reduce the heat to low and simmer, covered for about 15 minutes. Place the sesame seeds onto a small baking sheet and cook in the oven for about 5-6 minutes. Remove from the oven and keep aside. Meanwhile, in a large skillet, heat the peanut oil on medium-high heat and cook the asparagus, mushrooms, bell pepper, onion, garlic and ginger and stir fry for about 4-5 minutes. Stir in the soy sauce and cook for about 30 seconds. Remove from heat and stir in the sesame oil and toasted sesame seeds. Serve over the cooked rice.

Asparagus Stir Fry

51

MUSHROOM

Mascarpone and Scallops

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 6 Calories 714 kcal Fat 37.8 g Carbohydrates 63.2g Protein 35.3 g Cholesterol 134 mg Sodium 360 mg

Ingredients 1 (16 oz.) package medium seashell pasta 6 tbsp butter 1 tbsp olive oil 1 tbsp chopped fresh parsley 1 clove garlic, chopped 1 (10 oz.) package sliced fresh button mushrooms 1 bunch asparagus, trimmed and cut

into 1 inch pieces salt and pepper to taste 1/2 tsp onion powder 1 lb. scallops, rinsed and patted dry 1/4 C. milk 1 (8 oz.) container mascarpone cheese 2 tbsp butter

Directions 1. In a large pan of lightly salted boiling water, cook the pasta for about 7-9 minutes. 2. Drain well and keep aside. 3. In a large skillet, heat the olive oil and 6 tbsp of the butter on medium heat and sauté the parsley and garlic for a couple of minutes. 4. Add the mushrooms, asparagus, salt, pepper and onion powder and cook for about 5 minutes, stirring occasionally. 5. Stir in the scallops and cook for about 3 minutes per side. 6. Transfer the scallops into a plate. 7. Meanwhile, in a small pan, mix together the milk, mascarpone cheese and remaining butter on medium heat and cook, stirring till butter is melted completely. 8. Add the sauce into the scallops and vegetables along with the pasta and serve immediately.

52

Mushroom Mascarpone and Scallops

Healthy

Veggie Bites

Prep Time: 20 mins Total Time: 1 hr 45 mins Servings per Recipe: 10 Calories 463 kcal Fat 40.3 g Carbohydrates 18.6g Protein 8.3 g Cholesterol 125 mg Sodium 651 mg

Ingredients 20 thin slices sandwich bread, crusts removed, flattened with a rolling pin 3/4 lb butter 4 oz. blue cheese, at room temperature 1 (8 oz.) package cream cheese, at room temperature

1 egg, beaten 20 fresh asparagus spears

Directions 1. 2. 3. 4. 5. 6.

Get a bowl, combine: egg, blue cheese, and cream cheese. Stir the mix until it is creamy then coat each piece of bread with the mix. Lay one asparagus on each piece of bread and roll everything together. Then stake a toothpick through each. Melt your butter and coat the wraps with the butter equally. Place everything on a cookie sheet or casserole dish and put everything in the freezer for 60 mins. 7. Take out the toothpicks and slice each piece in half. 8. Now set your oven to 400 degrees before doing anything else. 9. Cook the wraps in the oven for 30 mins. 10. Enjoy.

Healthy Veggie Bites

53

SEAFOOD

Curry Dinner

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 6 Calories 166 kcal Fat 10.9 g Carbohydrates 7.8g Protein 8.9 g Cholesterol 31 mg Sodium 238 mg

Ingredients 2 tbsp vegetable oil 1 medium onion, halved and sliced 1 tbsp minced fresh ginger root 1 tbsp minced garlic 1 (14 oz.) can light coconut milk 3 tbsp lime juice 1 tbsp curry paste, see appendix 1 tbsp brown sugar

12 medium shrimp, peeled (tails left on) and deveined 12 sea scallops, halved 6 oz. asparagus, cut into 2-inch pieces 2 tbsp chopped cilantro salt to taste

Directions 1. In a large skillet, heat the oil on medium-high heat and sauté the onion, ginger and garlic for about 2-3 minutes. 2. Stir in the coconut milk, lime juice, curry paste and brown sugar and bring to a gentle boil. 3. Cook for about 5 minutes. 4. Stir in the shrimp, scallops, asparagus, cilantro and salt and cook for about 5 minutes.

54

Seafood Curry Dinner

Asparagus Salad

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 8 Calories 71 kcal Fat 3.7 g Carbohydrates 8.8g Protein 2.7 g Cholesterol 0 mg Sodium 59 mg

Ingredients 1 lb fresh green beans, trimmed and cut into bite-size pieces 1 tbsp extra-virgin olive oil 1 lb fresh asparagus, trimmed and cut into bite-size pieces 1 tbsp extra-virgin olive oil

1/2 red onion, diced 2 C. cherry tomatoes, halved 1/4 C. diced fresh parsley kosher salt to taste ground black pepper to taste

Directions 1. 2. 3. 4.

Set your oven to 400 degrees before doing anything else. Get a bowl, combine: olive oil (1 tbsp) and green beans. Layer the beans onto a cookie sheet and bake everything in the oven for 12 mins. Now combine your asparagus with 1 tbsp of olive oil, in the same bowl, then layer them on the same cookie sheet with the green beans. 5. Cook the asparagus and beans for 12 more mins. 6. Now in the same bowl, combine: parsley, black pepper, green beans, cherry tomatoes, kosher salt, asparagus, and red onions. 7. Enjoy.

Asparagus Salad

55

SHRIMP

and French Onions Casserole

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 6 Calories 533 kcal Carbohydrates 25.4 g Cholesterol 148 mg Fat 40.7 g Protein 18.1 g Sodium 1608 mg

Ingredients 2 (8 oz.) packages whipped cream cheese 1 (11 oz.) can condensed cheese soup 2 (4 oz.) cans shrimp, drained 3 (15 oz.) cans asparagus, drained

1 (6 oz.) can French-fried onions

Directions 1. Set your oven to 400 degrees F before doing anything else. 2. Spread a mixture of cream cheese and cheddar cheese soup over asparagus in a baking dish very evenly, while leaving about half an inch of space between the casserole and the top of the dish. 3. Bake in the preheated oven for about 35 minutes covered and 10 minutes uncovered after spreading mashed fried onions. 4. Serve.

56

Shrimp and French Onions Casserole

Pasta

with Pesto Veggies

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 8 Calories 367 kcal Fat 20.6 g Carbohydrates 34.4g Protein 12.6 g Cholesterol 9 mg Sodium 413 mg

Ingredients 1 C. fresh basil leaves 2 cloves garlic, diced 1/4 C. pine nuts 1/2 C. Parmesan cheese 1/4 C. olive oil 2 tbsps lemon juice 4 C. mini penne pasta 1 tbsp olive oil 1 tbsp olive oil

1/4 C. pine nuts 1 C. chopped asparagus 1/2 C. sliced zucchini 1/2 C. sliced Kalamata olives 1/2 C. diced roasted red pepper 1/2 C. chopped sun-dried tomatoes 1/2 C. grated Parmesan cheese

Directions 1. In a large pan of lightly salted boiling water, add the pasta and cook for about 11 minutes or till desired doneness and drain well and transfer into a bowl with 1 tbsp of oil and keep aside. 2. Meanwhile in a food processor, add basil, garlic, 1/2 C. of cheese, 1/4 C. of oil, 1/4 C. of pine nuts and lemon juice and pulse till smooth and keep aside. 3. In a large skillet, heat the remaining oil on medium heat and cook the remaining 1/4 C. of pine nuts. 4. Cook till golden brown and transfer onto a plate and keep aside. 5. In the same skillet, add the remaining ingredients except the cheese and cook for about 5-7 minutes and stir in the pine nuts. 6. Add the desired amount of pesto and pasta and toss to combine. 7. Serve immediately with a garnishing of cheese.

Pasta with Pesto Veggies

57

ASPARAGUS

Garden Lasagna

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 4 Calories 388 kcal Carbohydrates 33.2 g Cholesterol 44 mg Fat 18.8 g Protein 22.6 g Sodium 1008 mg

Ingredients 5 lasagna noodles, halved 2 tbsps margarine 2 cloves garlic, chopped 2 tbsps all-purpose flour 1 1/2 C. milk

1/2 tsp dried thyme 1 (15 oz) can asparagus, drained 1 C. julienned fully cooked ham 1 C. shredded mozzarella cheese

Directions 1. Boil your noodles for 9 mins in water and salt. Remove all water. Set aside. 2. Stir fry your onions in melted butter, then add some flour and thyme. Continue stirring until everything is even and smooth. Add milk, and continue stirring. Lower heat and simmer for 10 mins until everything becomes sauce like. Set aside. 3. Coat a baking dish (which can fit in the microwave) with nonstick spray or oil. Enter in your noodles, then some sauce, ham, asparagus, and mozzarella. Continue layering in this process until dish is full or all ingredients used. 4. For 10 mins microwave the lasagna covered with plastic. Increase the time if the cheese is not melted after 10 mins. 5. Enjoy.

60

Asparagus Garden Lasagna

Restaurant Style Chicken

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 2 Calories 390 kcal Fat 10.8 g Carbohydrates 13.3g Protein 57.4 g Cholesterol 1147 mg Sodium 581 mg

Ingredients 2 large skinless, boneless chicken breast halves salt and black pepper to taste 8 asparagus spears, trimmed - divided 1/2 C. shredded mozzarella cheese, divided

1/4 C. Italian seasoned bread crumbs

Directions 1. Coat a casserole dish with oil or nonstick spray and then set your oven to 375 degrees before doing anything else. 2. With a mallet pound out your chicken breast on a working surface then top everything with pepper and salt. 3. Put 4 pieces of asparagus in the middle of each, then a quarter of a C. of cheese. 4. Shape the chicken into rolls then layer them in the casserole dish with the seam portion facing downwards. 5. Top each one with 2 tbsps of bread crumbs. 6. Cook everything in the oven for 30 mins. 7. Enjoy.

Restaurant Style Chicken

61

SPICY

and Creamy Brown Rice Salad

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 451 kcal Fat 13.7 g Carbohydrates 76.9g Protein 8.3 g Cholesterol 41 mg Sodium 218 mg

Ingredients 1 1/2 C. brown rice 4 C. water 1 (10 oz.) can asparagus tips, drained 1 red bell pepper, seeded and diced 2 red apples, cored and diced 1/4 C. golden raisins

1/2 C. heavy cream 1 tsp curry powder 1 tsp lemon juice salt and pepper to taste

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

62

In a pan, add the rice and water and bring to a boil. Reduce the heat to low and simmer, covered for about 30 minutes. Drain, if necessary and keep aside to cool. Meanwhile in a bowl, place the golden raisins and fill with enough hot water to cover and keep aside for about 20 minutes to plump. Drain well. In a medium bowl, add the cream and beat till soft peaks form. Fold in the curry powder, lemon juice, salt and pepper. In another bowl, mix together the brown rice, asparagus, red pepper, apples and raisins. Fold into the curry cream and refrigerate to chill till serving.

Spicy and Creamy Brown Rice Salad

Southern

Italian Garden Skillet

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 4 Calories 188 kcal Fat 18.4 g Carbohydrates 5.2g Protein 2.8 g Cholesterol 31 mg Sodium 525 mg

Ingredients 1/4 C. butter 2 tbsps olive oil 1 tsp coarse salt 1/4 tsp ground black pepper

3 cloves garlic, minced 1 lb fresh asparagus spears, trimmed

Directions 1. Begin to stir fry your garlic in olive oil and butter. Then add in some pepper and salt. 2. Let the garlic fry for 60 secs then add in the asparagus and fry them for 12 mins. 3. Enjoy.

Southern Italian Garden Skillet

63

LAYERED

Lemon Roasted Veggies

Prep Time: 20 mins Total Time: 55 mins Servings per Recipe: 10 Calories 139 kcal Fat 11.2 g Carbohydrates 10.8g Protein 2.4 g Cholesterol 0 mg Sodium 64 mg

Ingredients 1 eggplant - quartered lengthwise, and sliced into 1/2 inch pieces 2 small yellow squash, halved lengthwise and sliced 4 cloves garlic, peeled 1/4 C. olive oil, or as needed 1 red bell pepper, seeded and sliced into strips 1 bunch fresh asparagus, trimmed and cut into 2 inch pieces 1/2 red onion, sliced

1/4 C. red wine vinegar 2 tbsp balsamic vinegar 1/4 C. olive oil 2 lemons, juiced 1/4 C. chopped fresh parsley 3 tbsp chopped fresh oregano salt and freshly ground black pepper to

Directions 1. Before you do anything set the oven to 450 F. Grease a baking pan. 2. Lay in it the squash slices with eggplant, garlic. Cook them for 17 min. 3. Get a small bowl: Whisk in it the red wine vinegar, balsamic vinegar, olive oil, and lemon juice, oregano, parsley, salt and pepper. 4. Mash the roasted garlic slices and stir them into the mix. to make the vinaigrette. 5. Place the asparagus, red onion, and red bell pepper over the cooked eggplant and squash. Cook them for 17 min. 6. Transfer the roasted veggies to a serving plate and serve them with the vinaigrette. 7. Enjoy.

64

Layered Lemon Roasted Veggies

Fresco

Meatballs With Roasted Veggies and Pasta

Prep Time: 30 mins Total Time: 30 mins Servings per Recipe: 4 Calories 610 kcal Fat 28.1 g Carbohydrates 53.6g Protein 35.1 g Cholesterol 110 mg Sodium 882 mg

Ingredients 1 (18 oz) package al fresco(R) Frozen Italian Style Chicken Meatballs, thawed Cooking spray 1 pint fresh red cherry tomatoes 1/2 lb asparagus, cooked and drained 1 white onion, medium slice (1/8 inch) 3 fresh garlic cloves 8 oz linguini pasta, dry 1/4 C. extra virgin olive oil

1 1/2 tsps black pepper 1/2 C. fresh chopped basil leaves 1/4 C. low-Parmesan cheese, grated 1/4 tsp salt

Directions 1. Before you do anything set the oven to 425 F. 2. Get a large bowl: Mix in it the cherry tomatoes, asparagus, onion and garlic with 2 tbsp of the olive oil, and 1 tsp of the black pepper. 3. Lay the mix on a lined up baking sheet. Cook them for 7 min. Stir them and cook them for another 7 min. 4. Prepare the pasta by following the directions on the package. Place 3/4 of the pasta cooking water aside. Remove the pasta from the water and place it aside. 5. Place a large greased skillet over medium heat. Cook in it the meatballs for 3 min on each side. 6. Stir in the pasta with baked veggies. Lower the heat and stir in the rest of the olive oil with basil, Parmesan cheese, salt, 1/2 tsp of black pepper, 1/2 C. of the pasta water and more if needed. 7. Stir them well then serve your pasta warm. 8. Enjoy.

Fresco Meatballs With Roasted Veggies and Pasta

65

HOLLANDAISE

Asparagus Golden Pie

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 8 Calories 558 kcal Fat 43.9 g Carbohydrates 34.5g Protein 9.9 g Cholesterol 120 mg Sodium 315 mg

Ingredients 1/2 C. butter 2 bunches fresh asparagus, trimmed and cut into 1 inch pieces 6 cloves garlic, diced 1 lb sliced fresh mushrooms 1 C. prepared hollandaise sauce

1 (17.25 oz) package frozen puff pastry, thawed

Directions 1. Before you do anything preheat the oven to 400 F. 2. Place a large pan over medium heat. Heat the butter in it until it melts. Sauté in it the asparagus for 12 min. Add the mushrooms and garlic. 3. Cook them for 6 min to make the filling. Place it aside to lose heat. 4. Follow the instructions on the hollandaise sauce package to make it. Add it to the veggies mix and mix them well. 5. Roll out a pastry sheet in a greased casserole dish covering the bottom and its edges. Pour the filling into it and spread it. 6. Place the second pastry sheet on top of it and press it gently to cover it. Press the edges to seal them. 7. Cook the asparagus pie in the oven for 28 to 32 min. Serve it warm. 8. Enjoy.

66

Hollandaise Asparagus Golden Pie

Nutty

Chicken Pasta Salad

Prep Time: 20 mins Total Time: 1 hr 40 mins Servings per Recipe: 4 Calories 475 kcal Fat 17.4 g Carbohydrates 57.6g Protein 23.7 g Cholesterol 36 mg Sodium 644 mg

Ingredients 6 slices bacon 10 asparagus spears, ends trimmed 1/2 (16 oz) package rotini, elbow, or penne pasta 3 tbsp low fat mayonnaise 3 tbsp balsamic vinaigrette salad dressing 2 tsp lemon juice 1 tsp Worcestershire sauce

1 (6 oz) jar marinated artichoke hearts, drained and coarsely chopped 1 cooked chicken breast, cubed 1/4 C. dried cranberries 1/4 C. toasted sliced almonds salt and pepper to taste

Directions 1. Place a large pan over medium heat. Cook in it the bacon until it becomes crisp. Remove it from the excess grease. Crumble it and place it aside. 2. Cook the pasta according to the directions on the package. 3. Get a small mixing bowl: Combine in it the mayo, balsamic vinaigrette, lemon juice, and Worcestershire sauce. Mix them well. 4. Get a large mixing bowl: Toss in it the pasta with dressing. Add the artichoke, chicken, cranberries, almonds, crumbled bacon, and asparagus, a pinch of salt and pepper. 5. Stir them well. Chill the salad in the fridge for 1 h 10 min then serve it. 6. Enjoy.

Nutty Chicken Pasta Salad

67

GARLIC

and Asparagus Stir Fry

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 4 Calories 188 kcal Fat 18.4 g Carbohydrates 5.2g Protein 2.8 g Cholesterol 31 mg Sodium 525 mg

Ingredients 1/4 C. butter 2 tbsps olive oil 1 tsp coarse salt 1/4 tsp ground black pepper 3 cloves garlic, minced

1 lb fresh asparagus spears, trimmed

Directions 1. Begin to stir fry your garlic in olive oil and butter. Then add in some pepper and salt. 2. Let the garlic fry for 60 secs then add in the asparagus and fry them for 12 mins. 3. Enjoy.

68

Garlic and Asparagus Stir Fry

Southern

Italian Garden Skillet

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 4 Calories 188 kcal Fat 18.4 g Carbohydrates 5.2g Protein 2.8 g Cholesterol 31 mg Sodium 525 mg

Ingredients 1/4 C. butter 2 tbsps olive oil 1 tsp coarse salt 1/4 tsp ground black pepper

3 cloves garlic, minced 1 lb fresh asparagus spears, trimmed

Directions 1. Begin to stir fry your garlic in olive oil and butter. Then add in some pepper and salt. 2. Let the garlic fry for 60 secs then add in the asparagus and fry them for 12 mins. 3. Enjoy.

Southern Italian Garden Skillet

69

BEEF ROLLS

Japanese Style (牛肉ロール)

Prep Time: 30 mins Total Time: 40 mins Servings per Recipe: 8 Calories 689 kcal Carbohydrates 5.9 g Cholesterol 242 mg Fat 29.1 g Protein 95.1 g Sodium 583 mg

Ingredients 1 tbsp vegetable oil 12 shiitake mushrooms, sliced 24 spears fresh asparagus, trimmed 8 thin-cut top round steaks 1/4 cup soy sauce

1 bunch green onions, green parts only

Directions 1. Get a frying pan hot with oil. Place mushrooms in the pan. Put a lid on the pan. Set the heat to low. Cook until the mushrooms are soft, but not browned. 2. Boil some water in a second pot and fill a bowl with ice and water. Once the water is boiling. Dip your asparagus in the boiling water and then enter the asparagus into the ice water. Put to the side. (Do this for all spears.) 3. Heat your broiler. Apply some oil or nonstick spray to a broiler pan. 4. Flatten steaks to 1/4 of an inch. Coat them with soy sauce then layer the following: 3 asparagus pieces, some mushrooms, and some green onions. 5. Shape the steak into a roll-up. The seam portion of the steak should be placed at the bottom. Put a toothpick through each roll. 6. Broil the steak for 4 mins. Then turn them. Broil for 3 mins. 7. Be careful not to burn them. 8. Enjoy.

72

Beef Rolls Japanese Style

Lunch Box Salad

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 8 Calories 71 kcal Fat 3.7 g Carbohydrates 8.8g Protein 2.7 g Cholesterol 0 mg Sodium 59 mg

Ingredients 1 pound fresh green beans, trimmed and cut into bite-size pieces 1 tbsp extra-virgin olive oil 1 pound fresh asparagus, trimmed and cut into bite-size pieces 1 tbsp extra-virgin olive oil

1/2 red onion, chopped 2 C. cherry tomatoes, halved 1/4 C. chopped fresh parsley kosher salt to taste ground black pepper to taste

Directions 1. Set your oven to 400 degrees before doing anything else. 2. Get a bowl, combine: 1 tbsp olive oil, and green beans. Layer everything onto a cookie sheet and cook the beans in the oven for 12 mins. 3. Get a bowl, combine: asparagus, and 1 tbsp olive oil. Then add the asparagus to the sheet with beans. Cook everything in the oven again for 12 more mins. 4. Add your red onions, parsley, and tomatoes to a bowl. Toss them together then add in the veggies and toss again. Top the dish with some pepper and salt, and toss one last time. 5. Enjoy.

Lunch Box Salad

73

LAMB

and Asparagus Stew

Prep Time: 20 mins Total Time: 55 mins Servings per Recipe: 2 Calories 503 kcal Carbohydrates 30.5 g Cholesterol 64 mg Fat 33.5 g Protein 25.6 g Sodium 980 mg

Ingredients 3 tbsps vegetable oil one onion, chopped 1/2 lb cubed lamb stew meat 1/2 tsp salt 1/2 tsp ground black pepper one tbsp ground turmeric 1/2 (6 oz) can tomato paste

one cup water one clove garlic, chopped one bunch fresh asparagus, trimmed and cut into one inch pieces

Directions 1. 2. 3. 4. 5. 6. 7.

74

Get a saucepan. Heat veggie oil. Fry onions for 2 mins. Combine the following: turmeric, lamb, pepper, and salt. Fry until lamp no longer pink 3 mins. Add: garlic, tomato paste, and water. Heat until simmer and set heat to low. Place a lid over the lamb and let everything simmer for 25 mins. Add asparagus and let simmer for 3 more mins. Plate and enjoy.

Lamb and Asparagus Stew

Chunky

Asparagus Soup

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 8 Calories 182 kcal Fat 12.1 g Carbohydrates 13.5g Protein 5.9 g Cholesterol 33 mg Sodium 867 mg

Ingredients 3 slices bacon 1 tbsp bacon drippings 1/4 C. butter 3 stalks celery, chopped 1 onion, diced 3 tbsp all-purpose flour 6 C. chicken broth 1 potato, peeled and diced

1 lb fresh asparagus, tips set aside and stalks chopped Salt and ground black pepper to taste 1 (8 oz) package sliced fresh mushrooms 3/4 C. half-and-half cream

Directions 1. Place a large pan over medium heat. Cook in it the bacon slices until they become crispy then drain them and place it aside to drain. Reserve 1 tbsp of bacon grease. 2. Place a large saucepan over medium heat. Melt in the bacon grease with butter. Add the celery with onion and cook them for 5 min. 3. Mix in the flour and cook them for 2 min. add the chicken broth gradually while stirring all the time. Cook the soup until it starts boiling. 4. Stir in the asparagus stalks with potato, a pinch of salt and pepper. Lower the heat and put on the lid. Cook the soup for 22 min. allow the soup to cool down for 10 min. 5. Get a food processor: Add the soup in batches and blend it smooth then pour it back into the pot. 6. Cook the asparagus tips with mushroom, a pinch of salt and pepper in the pan where you cooked the bacon. Cook them for 7 min. 7. Add the mushroom mix half and half to the soup and bring it to a boil. Crumble the bacon and serve it with the soup as a topping. 8. Enjoy.

Chunky Asparagus Soup

75

WINDY CITY

Quinoa

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 4 Calories 457 kcal Fat 18.3 g Carbohydrates 43.6g Protein 31.1 g Cholesterol 173 mg Sodium 179 mg

Ingredients 1 1/2 C. water 1 C. uncooked quinoa 2 tbsps olive oil 1 red onion, chopped 1/2 green bell pepper, chopped 1/2 C. sliced fresh mushrooms 6 fresh asparagus spears, trimmed and chopped 1/4 C. golden raisins

1 tbsp minced fresh ginger root salt and pepper to taste 1 lb medium shrimp - peeled and deveined 1 lime, juiced 2 tbsps olive oil 1/2 C. chopped Italian flat leaf parsley

Directions 1. Get your quinoa boiling, place a lid on the pot, set the heat to low, and let it cook for 17 mins. 2. Now shut the heat and let it sit for 12 more mins. 3. Stir fry your bell peppers and onions in olive oil until soft then add: ginger, mushrooms, raisins, and asparagus. 4. Continue stir frying until the asparagus is soft. Then add the pepper, shrimp, and salt. Cook everything for 6 more mins. 5. Get a bowl, combine: 2 tbsps of olive oil, lime juice, pepper mix, and quinoa. 6. Before serving add a topping of parsley. 7. Enjoy.

76

Windy City Quinoa

Jalapenos,

Peas, and Mint Couscous

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 6 Calories 306 kcal Fat 5.3 g Carbohydrates 53.7g Protein 10.9 g Cholesterol 0 mg Sodium 228 mg

Ingredients 2 C. dry couscous 1/2 C. chopped green onions 1 fresh jalapeno pepper, finely diced 2 tbsps olive oil 1/2 tsp ground cumin 1 pinch cayenne pepper 1 pinch ground black pepper 2 C. vegetable stock

1 bunch asparagus, trimmed and cut into 1/4inch pieces 1 C. shelled fresh or thawed frozen peas 2 tbsps chopped fresh mint salt and freshly ground black pepper to taste

Directions 1. 2. 3. 4. 5. 6.

Get a bowl, mix: black pepper, couscous, cayenne, onions, cumin, olive oil, and jalapenos. Get your peas and asparagus boiling in the veggie stock and then pour it into the bowl. Stir the couscous into the liquid and place a covering on the bowl. Let the mix sit for 12 mins then stir it. Add some mint, pepper, and salt before serving. Enjoy.

Jalapenos, Peas, and Mint Couscous

77

CREAMY

Onion and Asparagus Soup

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 167 kcal Fat 6.7 g Carbohydrates 18.7g Protein 9.7 g Cholesterol 15 mg Sodium 967 mg

Ingredients 1 lb. fresh asparagus 3/4 C. chopped onion 1/2 C. vegetable broth 1 tbsp butter 2 tbsps all-purpose flour 1 tsp salt 1 pinch ground black pepper 1 1/4 C. vegetable broth 1 C. soy milk

1/2 C. yogurt 1 tsp lemon juice 1/4 C. grated Parmesan cheese

Directions 1. 2. 3. 4. 5. 6.

Boil your asparagus and onions in half a C. of broth until soft. Once the mix is soft puree the broth and the asparagus in a food processor or blender. Now in the same pot add: butter, flour, pepper, and salt. Cook for 2 mins stirring constantly. Then add in the rest of the broth and turn up the heat. Get the contents simmering and then add the milk and puree. Stir and cook for 1 min then add lemon juice and yogurt. Once everything is hot place the soup into bowls. 7. Top with parmesan. 8. Enjoy.

78

Creamy Onion and Asparagus Soup

Spicy

Spring-Time Guacamole

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 4 Calories 35 kcal Fat 0.2 g Carbohydrates 7.4g Protein 3g Cholesterol 0 mg Sodium 199 mg

Ingredients 24 spears fresh asparagus, trimmed and coarsely chopped 1/2 cup medium heat salsa 1 tablespoon chopped cilantro

1/4 tsp chili powder 2 cloves garlic 4 green onions, sliced

Directions 1. Get your spears boiling in a saucepan for 7 mins then remove the liquid and place the spears in a bowl of ice water to stop the cooking process. 2. Now add the following to your blender: green onions, asparagus, garlic, salsa, chili powder, and cilantro. 3. Pulse the mix until it is a consistency of your liking then place everything in the fridge until cold for at least 30 mins. 4. Enjoy.

Spicy Spring-Time Guacamole

79

ASPARAGUS

and Soy Cream Soup

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 6 Calories 211 kcal Fat 12.5 g Carbohydrates 18.3g Protein 8g Cholesterol 14 mg Sodium 2019 mg

Ingredients 1/4 C. margarine 1 onion, chopped 3 stalks celery, chopped 3 tbsp all-purpose flour 4 C. water 1 (10.5 oz) can condensed chicken broth 4 tbsp chicken bouillon powder 1 potato, peeled and diced

1 lb fresh asparagus, trimmed and coarsely chopped 3/4 C. half-and-half 1 tbsp soy sauce 1/4 tsp ground black pepper 1/4 tsp ground white pepper

Directions 1. Place a medium pot over medium heat. Cook in it the butter until it melts. Cook in it the onions and chopped celery for 5 min. 2. Add the flour and stir them then let them cook for 2 min while mixing them all the time. Stir in the water, chicken broth, and chicken soup base until they become creamy. 3. Stir in the asparagus with potato. Lower the heat and bring the soup to a simmer. Cook the soup for 22 min. 4. Get a food processor: Allow the soup to cool down slightly then transfer it to the food processor. Blend the soup until it becomes creamy. 5. Pour the soup back into the pot. Add the half and half cream, soy sauce, and black and white pepper. 6. Cook the soup until it starts boiling. Serve your soup warm. 7. Enjoy.

80

Asparagus and Soy Cream Soup

Fancy

Asparagus Cream

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 8 Calories 112 kcal Fat 8.1 g Carbohydrates 6.3g Protein 4.3 g Cholesterol 6 mg Sodium 552 mg

Ingredients 1 lb fresh asparagus 3 1/2 C. chicken broth 1/4 C. margarine 1/4 C. all-purpose flour

1/2 C. half-and-half 1/2 tsp salt 1/8 tsp ground black pepper

Directions 1. Remove the ends of asparagus and cut them into 1 inch each. 2. Place a large skillet over medium heat. Add 1 C. of broth with asparagus. Cook them for 8 min. 3. Place a large saucepan over medium heat. Cook the butter in it until it melts. Stir in the 2 1/2 C. of broth with flour and stir them until they become smooth. 4. Stir in the half and half with asparagus mix, salt and pepper. Mix them well. Adjust the seasoning of the soup then serve it warm. 5. Enjoy.

Fancy Asparagus Cream

81

BAKED SPEARS

Soup Casserole

Prep Time: 10 mins Total Time: 1 hr 5 mins Servings per Recipe: 5 Calories 279 kcal Fat 10.6 g Carbohydrates 15.5g Protein 28.8 g Cholesterol 71 mg Sodium 894 mg

Ingredients 5 skinless, boneless chicken breast halves 20 spears fresh asparagus, trimmed, or as needed 2 (10.75 oz) cans cream of asparagus soup

1 1/2 C. milk Italian seasoned bread crumbs

Directions 1. Before you do anything set the oven to 350 F. Coat a casserole dish with butter or oil. 2. Season the chicken breasts with some salt and pepper. Place the chicken breasts in the casserole and cook them in the oven for 30 min. 3. In the meantime, bring a salted pot of water to a boil. Cook in it the asparagus for 6 min. Drain the asparagus and discard the water. 4. Get a mixing bowl: Whisk the milk with asparagus soup. Arrange the asparagus spears on the chicken breasts. 5. Pour the soup mix all over them then top them with some seasoned breadcrumbs. Cook the soup the casserole in the oven for 28 min. Serve it hot. 6. Enjoy.

84

Baked Spears Soup Casserole

Minty

Asparagus Soup

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 2 Calories 173 kcal Fat 10.3 g Carbohydrates 14.5g Protein 9.4 g Cholesterol 107 mg Sodium 884 mg

Ingredients 1 pound fresh asparagus, trimmed 1 tbsp olive oil 1 shallot, chopped 1 tbsp chopped fresh mint sea salt and freshly ground black pepper to taste

2 C. chicken stock, or more if needed 1 tsp lemon zest 1 hard-boiled egg, chopped

Directions 1. Lay your pieces of asparagus on the counter and remove the tips from 6 of the pieces and place the tips to the side. Now dice the rest of the asparagus. 2. Get your olive oil hot in a saucepan and begin to stir fry your shallots for 5 mins then combine in the asparagus, pepper, salt, and mint. Let everything cook for 4 mins then add in your chicken stock. 3. Get everything boiling then set the heat to low and let everything gently simmer for 14 mins, then add in the lemon zest. 4. Grab an immersion blender and puree the entire soup. 5. Now get your asparagus tips boiling in water and salt for 3 mins. 6. Ladle your soup into bowls and top each serving with some tips. 7. Enjoy.

Minty Asparagus Soup

85

BAKED

Veggie Hodgepodge

Prep Time: 25 mins Total Time: 1 hr 55 mins Servings per Recipe: 6 Calories 191 kcal Fat 5g Carbohydrates 34.6g Protein 4g Cholesterol 0 mg Sodium 257 mg

Ingredients 2 tbsp olive oil, divided 1 large yam, peeled and cut into 1 inch pieces 1 large parsnip, peeled and cut into 1 inch pieces 1 C. baby carrots 1 zucchini, cut into 1 inch slices 1 bunch fresh asparagus, trimmed and cut into 1 inch pieces

1/2 C. roasted red peppers, cut into 1-inch pieces 2 cloves garlic, minced 1/4 C. chopped fresh basil 1/2 tsp kosher salt 1/2 tsp ground black pepper

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

86

Set your oven to 425 degrees F before doing anything else and grease 2 baking sheets. Arrange the yams, parsnips and carrots onto the baking sheets. Cook in the oven for about 30 minutes. Now in the baking sheets, add the zucchini and asparagus and drizzle with the remaining 1 tbsp of the olive oil. Cook in the oven for about 30 minutes more. Remove from the oven and keep aside to cool for about 30 minutes. In a large bowl, add the roasted peppers, garlic, basil, salt and pepper and toss to coat. Add the roasted vegetables and toss to mix. Serve at room temperature or cold.

Baked Veggie Hodgepodge

Cold Winter Chowder

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 8 Calories 423.8 Fat 24.9g Cholesterol 57.8mg Sodium 666.2mg Carbohydrates 40.1g Protein 14.3g

Ingredients 250 ml cooked crumbled bacon 1 7/8 liters prepared low chicken broth 500 ml water 750 ml rutabagas 250 ml diced onions 500 ml asparagus, cut in 1 inch pieces 10 ml chili powder 10 ml Cajun seasoning 2 ml basil

2 ml marjoram 250 ml frozen corn 500 ml table cream 2 (420 g) packages dry unprepared roasted garlic mashed potatoes

Directions 1. 2. 3. 4. 5. 6. 7. 8.

Cut bacon into 1/2-inch pieces. Heat a skillet on medium-high heat and cook the bacon till browned completely. Transfer the bacon onto a paper towel lined plate to drain. In a large pan, add the chicken stock, water, bacon, onion and rutabagas and bring to a boil on medium heat. Cook for about 20 minutes, stirring occasionally. Add the asparagus and seasonings and cook for about 20 minutes, stirring occasionally. Add the corn, cream and potatoes and cook for about 10 minutes, stirring occasionally. Remove from the heat and keep aside for about 5 minutes before serving.

Cold Winter Chowder

87

ROCKY MOUNTAIN

Asparagus

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 4 Calories 206 kcal Fat 13.8 g Carbohydrates 18g Protein 6.2 g Cholesterol 0 mg Sodium 11 mg

Ingredients 2 bunches fresh asparagus spears, trimmed 4 medium shallots, thinly sliced 4 tbsp extra-virgin olive oil 3 tbsp red wine vinegar, divided

salt and pepper to taste

Directions 1. Set your oven to 400 degrees F before doing anything else. 2. In a large bowl, add the asparagus, shallots, olive oil, 2 tbsp of the vinegar, salt and pepper and toss to coat evenly. 3. In a baking sheet, place the asparagus spears in a single layer. 4. Cook in the oven for about 20 minutes, shaking the pan once in the middle way. 5. Remove from the oven. 6. Drizzle with the remaining vinegar and gently, toss to coat. 7. Serve immediately.

88

Rocky Mountain Asparagus

Veggie

Stir Fry

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 5 Calories 413 kcal Fat 14.6 g Carbohydrates 61.7g Protein 10.7 g Cholesterol 7 mg Sodium 162 mg

Ingredients 1 (12 oz.) box Barilla Gluten Free Penne 4 tbsp extra-virgin olive oil 1 shallot, minced 1 bunch asparagus, sliced diagonally 1 pint cherry tomatoes, halved 10 fresh basil leaves, torn

1/2 C. grated Parmesan cheese Salt and black pepper to taste

Directions 1. In a large pan of the boiling water, prepare the pasta according to the package's directions. 2. Drain well. 3. Meanwhile, in a skillet, heat the olive oil on medium heat and sauté the shallots for about 2 minutes. 4. Increase the heat to high and stir in the asparagus and tomatoes and sauté for about 2 minutes. 5. Stir in the salt and pepper and remove from the heat. 6. In a large bowl, add the pasta and vegetable mixture and toss to coat well. 7. Add the cheese and basil and stir to combine. 8. Serve immediately.

Veggie Stir Fry

89

BALTIC STYLE

Asparagus

Prep Time: 5 mins Total Time: 17 mins Servings per Recipe: 4 Calories 70 kcal Fat 3.6 g Carbohydrates 8.6g Protein 2.7 g Cholesterol 3 mg Sodium 17 mg

Ingredients 2 tsp olive oil 1 tsp butter (optional) 1/4 C. diced red onion 1 (5 oz.) can sliced water chestnuts, drained

1 (10 oz.) package frozen cut asparagus 2 tsp balsamic vinegar

Directions 1. In a skillet, heat the olive oil and butter on medium-high heat and sauté the onion for a few minutes. 2. Add the water chestnuts, asparagus and vinegar and cook for about 10 minutes, stirring occasionally.

90

Baltic Style Asparagus

Backroad

Casserole

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 5 Calories 323 kcal Fat 20.4 g Carbohydrates 23.9g Protein 12.6 g Cholesterol 212 mg Sodium 1562 mg

Ingredients 2 (15 oz.) cans asparagus spears, drained 1 (10.75 oz.) can cream of mushroom soup 4 hard-cooked eggs, chopped 1 (8 oz.) can sliced mushrooms, drained 1 (4 oz.) can sliced water chestnuts, drained

1 (2 oz.) jar pimentos 1 (2.8 oz.) can French-fried onions

Directions 1. Set your oven to 350 degrees F before doing anything else and grease an 8-inch square baking dish. 2. Place the asparagus spears in the prepared baking dish. 3. In a bowl, mix together the mushroom soup, eggs, mushrooms, water chestnuts and pimentos. 4. Place the chestnut mixture over the asparagus spears evenly. 5. Cook in the oven for about 20 minutes. 6. Remove from the oven and sprinkle the casserole with the French-fried onions evenly. 7. Cook in the oven for about 10 minutes more.

Backroad Casserole

91

ASIAN STYLE

Asparagus

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 15 Calories 62 kcal Fat 4.2 g Carbohydrates 1.8g Protein < 4.3 g Cholesterol 11 mg Sodium 442 mg

Ingredients 1 lb sliced smoked bacon 1 lb fresh asparagus spears, trimmed 5 tbsps sriracha sauce

Directions 1. Get your grill hot and coat the grate with oil. 2. Now separate your asparagus spears into sets of 3 and stake a toothpick through the top and bottom of each bunch. 3. Coat each bunch with 1 tsp of sriracha and wrap a piece of bacon over the bunch. 4. Use the toothpicks as support. 5. Place the bunches in a foil casserole dish and cook everything on the grill for 22 mins and turn the bunches every 5 mins. 6. Enjoy.

92

Asian Style Asparagus

Asparagus

Couscous Salad

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 541 kcal Fat 16.7 g Carbohydrates 77.7g Protein 20.1 g Cholesterol 38 mg Sodium 494 mg

Ingredients 2 C. couscous 1 bunch fresh asparagus, trimmed and cut into 2-inch pieces 8 oz. grape tomatoes, halved 6 oz. feta cheese, crumbled 3 tbsps balsamic vinegar

2 tbsps extra-virgin olive oil Black pepper, to taste

Directions 1. Prepare your couscous in-line with the directions on its box before doing anything else. Then let it cool. 2. Simultaneously, with a steamer insert, and 2 inches of boiling water, steam your asparagus for 7 mins with a lid on the pot. 3. Get a big bowl, mix: olive oil, couscous, pepper, asparagus, vinegar, feta, and tomatoes. 4. Enjoy.

Asparagus Couscous Salad

93

MUSHROOMS

and Rosemary Asparagus

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 6 Calories 38 kcal Fat 1.8 g Carbohydrates 4.3g Protein 2.8 g Cholesterol 0 mg Sodium 84 mg

Ingredients 1 bunch fresh asparagus, trimmed 1/2 lb. fresh mushrooms, quartered 2 sprigs fresh rosemary, minced 2 tsps olive oil kosher salt to taste

freshly ground black pepper to taste

Directions 1. Coat a baking sheet with nonstick spray and then set your oven to 450 degrees before doing anything else. 2. Get a bowl, toss: pepper, asparagus, salt, mushrooms, rosemary, and olive oil. 3. Evenly distribute the veggies throughout the sheet and cook them in the oven for 17 mins. 4. Enjoy.

96

Mushrooms and Rosemary Asparagus

Delightful

Parmesan Risotto

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 4 Calories 357 kcal Fat 8.7 g Carbohydrates 53.4g Protein 11.1 g Cholesterol 8 mg Sodium 355 mg

Ingredients 20 fresh asparagus spears, trimmed 4 C. vegetable broth 2 tbsps olive oil 1 small onion, diced 1 stalk celery, diced 1/4 tsp salt 1/4 tsp ground black pepper1 clove garlic, minced

1 C. arborio rice 1/2 C. dry white wine 1/4 C. freshly grated Parmesan cheese 2 tbsps lemon juice 1/2 tsp lemon zest

Directions 1. With a steamer insert, steam your asparagus for 7 mins, with 2 inches of water. Now slice the spears into bite sized pieces. Get your broth boiling in a large pot and then lower the heat for a light simmer. Get a frying pan and stir fry your celery and onions for 6 mins in olive oil and then add in the rice and garlic and continue cooking for 6 more mins. Now add in the wine and cook for 6 more mins. Create a risotto by adding 1 ladle of simmering broth to the rice. Let it absorb into the rice and then add another ladle full. 2. While adding the broth stir the contents. Once you have added the broth let everything cook for 20 mins then pour in your asparagus. 3. Shut the heat and add your lemon juice, parmesan, and zest. Enjoy

Delightful Parmesan Risotto

97

ROASTED

Asparagus

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 123 kcal Fat 10.8 g Carbohydrates 5.2g Protein 3.3 g Cholesterol 2 mg Sodium < 471 mg

Ingredients 1 bunch thin asparagus spears, trimmed 3 tbsps olive oil 1 1/2 tbsps grated Parmesan cheese (optional) 1 clove garlic, minced (optional)

1 tsp sea salt 1/2 tsp ground black pepper 1 tbsp lemon juice (optional)

Directions 1. 2. 3. 4.

Set your oven to 425 degrees before doing anything else. Get a bowl and combine the olive oil with the asparagus. Then add in: pepper, parmesan, salt, and garlic. Evenly distribute the spears in a casserole dish and then roast everything the oven for 17 mins. 5. After the roasting time has elapsed top the contents with lemon juice. 6. Enjoy.

98

Roasted Asparagus

Easy

Baked Asparagus

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 123 kcal Fat 10.8 g Carbohydrates 5.2g Protein 3.3 g Cholesterol 2 mg Sodium < 471 mg

Ingredients 1 bunch thin asparagus spears, trimmed 3 tbsps olive oil 1 1/2 tbsps grated Parmesan cheese (optional) 1 clove garlic, minced (optional) 1 tsp sea salt

1/2 tsp ground black pepper 1 tbsp lemon juice (optional)

Directions 1. 2. 3. 4.

Set your oven to 425 degrees before doing anything else. Get a bowl and combine the olive oil with the asparagus. Then add in: pepper, parmesan, salt, and garlic. Evenly distribute the spears in a casserole dish and then roast everything the oven for 17 mins. 5. After the roasting time has elapsed top the contents with lemon juice. 6. Enjoy.

Easy Baked Asparagus

99

SOY MILK

Creamy Soup

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 167 kcal Fat 6.7 g Carbohydrates 18.7g Protein 9.7 g Cholesterol 15 mg Sodium 967 mg

Ingredients 1 lb. fresh asparagus 3/4 C. chopped onion 1/2 C. vegetable broth 1 tbsp butter 2 tbsps all-purpose flour 1 tsp salt1 pinch ground black pepper

1 1/4 C. vegetable broth 1 C. soy milk 1/2 C. yogurt 1 tsp lemon juice 1/4 C. grated Parmesan cheese

Directions 1. 2. 3. 4. 5. 6.

Boil your asparagus and onions in half a C. of broth until soft. Once the mix is soft puree the broth and the asparagus in a food processor or blender. Now in the same pot add: butter, flour, pepper, and salt. Cook for 2 mins stirring constantly. Then add in the rest of the broth and turn up the heat. Get the contents simmering and then add the milk and puree. Stir and cook for 1 min then add lemon juice and yogurt. Once everything is hot place the soup into bowls. 7. Top with parmesan. 8. Enjoy.

100

Soy Milk Creamy Soup

Buttery

Balsamic Greens

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 77 kcal Fat 5.9 g Carbohydrates 4.9g Protein 2.8 g Cholesterol 15 mg Sodium 269 mg

Ingredients 1 bunch fresh asparagus, trimmed cooking spray salt and pepper to taste 2 tbsps butter

1 tbsp soy sauce 1 tsp balsamic vinegar

Directions 1. Set your oven to 400 degrees before doing anything else. 2. Evenly distribute your asparagus in a casserole dish and then top with pepper, salt, and nonstick spray first. 3. Roast everything in the oven for 14 mins. 4. Then cook the following in a pan for a few mins: vinegar, butter, and soy sauce. 5. Garnish the asparagus with the butter sauce. 6. Enjoy with rice.

Buttery Balsamic Greens

101

CASHEWS

and Jasmine

Prep Time: 25 mins Total Time: 50 mins Servings per Recipe: 8 Calories 249 kcal Fat 10 g Carbohydrates 35.1g Protein 5.3 g Cholesterol 15 mg Sodium 173 mg

Ingredients 1/4 C. butter 2 oz. uncooked spaghetti, broken 1/4 C. minced onion 1/2 tsp minced garlic 1 1/4 C. uncooked jasmine rice 2 1/4 C. vegetable broth

salt and pepper to taste 1/2 lb. fresh asparagus, trimmed and cut into 2 inch pieces 1/2 C. cashew halves

Directions 1. 2. 3. 4. 5. 6. 7. 8.

Cook your pasta in melted butter until the butter turns a little brown. Then add in garlic and onions and cook for 3 more mins. Pour in your rice and let it cook for 6 mins then add in pepper and salt and broth. Get the broth boiling. Then place a lid on the pot and set the heat to low. Cook the rice covered for 22 mins. Simultaneously cook the asparagus in boiling water for 5 to 7 mins until soft but crunchy. Add the asparagus and nuts to the rice and stir a bit. Enjoy.

102

Cashews and Jasmine

Mediterranean

Inspired Squash

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 2 Calories 367 kcal Fat 14.7 g Carbohydrates 52.9g Protein 15.5 g Cholesterol 22 mg Sodium 364 mg

Ingredients 1 (2 1/2 lb) spaghetti squash, halved lengthwise and seeded cooking spray salt and ground black pepper to taste 1 tsp olive oil, or as needed 1/4 Spanish onion, diced 1 bunch fresh asparagus, cut into 1-inch pieces

2 cloves garlic, minced 1/2 C. vegetable broth 2 oz. goat cheese 2 tbsps chopped fresh basil 1 tbsp minced fresh thyme

Directions 1. Coat a casserole dish with foil and then set your oven to 400 degrees before doing anything else. 2. Coat your squash with some pepper and salt and then some nonstick spray and cook everything in the oven for 40 mins. 3. Now let it loose its heat before shredding the flesh and discarding the seeds and rinds. 4. Now place everything in a bowl. 5. Stir fry your onions in olive oil for 7 mins then add in your asparagus and cook for 6 more mins. 6. Now add the garlic and cook for 2 more mins. Place the mix on a plate. 7. Add your squash to the pan and cook for 4 mins then add in your broth and get everything gently boiling with medium to low heat. 8. Cook the broth for 3 mins then add the cheese and onions into the mix and cook for 2 more mins. 9. Season everything with pepper, basil, salt, and thyme. 10. Enjoy. Mediterranean Inspired Squash

103

SWEET

Squash Tilapia

Prep Time: 15 mins Total Time: 1 hr 35 mins Servings per Recipe: 4 Calories 383 kcal Fat 4.3 g Carbohydrates 60.4g Protein 32.6 g Cholesterol 51 mg Sodium 154 mg

Ingredients 1/4 C. honey 3 tbsps lime juice 2 cloves garlic, minced 1 lb tilapia fillets salt and pepper to taste 1 butternut squash - peeled, seeded and sliced

1 bunch fresh asparagus spears, trimmed and diced poultry seasoning 1/2 C. mozzarella cheese

Directions 1. Get a bowl, combine: garlic, honey, and lime juice. 2. Coat your pieces of fish with pepper and salt. 3. Add the fish to the honey mix and place it all in the fridge with a covering of plastic for 60 mins. 4. Coat a casserole dish with oil and then set your oven to 350 degrees before doing anything else. 5. Layer your asparagus and squash in the dish and top the veggies with the pieces of marinated fish. 6. Now add some poultry seasoning to the fish and cook everything in the oven for 22 mins. 7. Top the dish with cheese and cook everything for 7 more mins. 8. Enjoy.

104

Sweet Squash Tilapia

Tarragon,

Lemons, and Provolone Spears

Prep Time: 25 mins Total Time: 55 mins Servings per Recipe: 4 Calories 530 kcal Fat 33.3 g Carbohydrates 28.8g Protein 36.8 g Cholesterol 97 mg Sodium 1170 mg

Ingredients 1/2 C. mayonnaise 3 tbsps Dijon mustard 1 lemon, juiced and zested 2 tsps dried tarragon 1 tsp ground black pepper 1/2 tsp salt 16 spears fresh asparagus, trimmed 4 skinless, boneless chicken breast halves

4 slices provolone cheese 1 C. panko bread crumbs

Directions 1. Coat a casserole dish with oil and then set your oven to 475 degrees before doing anything else. 2. Get a bowl, combine the following until smooth: pepper, mayo, salt, Dijon, tarragon, lemon zest, and juice. 3. Microwave your asparagus for 2 mins. 4. Now flatten your chicken breasts with a mallet to a quarter of an inch. 5. Put a piece of cheese on each piece of chicken and also four pieces of asparagus. 6. Now roll the chicken breast around the asparagus. 7. Put the rolls into the dish and then top with some Dijon mix and some bread crumbs. 8. Cook the chicken in the fridge for 27 mins and the chicken is fully done. 9. Enjoy.

Tarragon, Lemons, and Provolone Spears

105

ROSEMARY,

Thyme, and Potatoes Asparagus

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 6 Calories 149 kcal Fat 4.9 g Carbohydrates 23.5g Protein 4.2 g Cholesterol 0 mg Sodium 651 mg

Ingredients 1 1/2 lb. red potatoes, cut into chunks 2 tbsps extra virgin olive oil 8 cloves garlic, thinly sliced 4 tsps dried rosemary 4 tsps dried thyme 2 tsps kosher salt

1 bunch fresh asparagus, trimmed and cut into 1 inch pieces ground black pepper to taste

Directions 1. Set your oven to 425 degrees before doing anything else. Add your potatoes to a casserole dish and top them with the following: half of your salt, half of the olive oil, thyme, garlic, and rosemary. 2. Place some foil around the casserole dish and cook everything in the oven for 22 mins. 3. Add the rest of the olive oil and the asparagus as well as the rest of the salt. 4. Place the foil back over the dish and cook the contents for 17 more mins at 450 degrees. 5. Finally bake for 7 mins uncovered and then add some pepper. 6. Enjoy.

108

Rosemary, Thyme, and Potatoes Asparagus

Asparagus

Stir-Fry Re-Imagined

Prep Time: 10 mins Total Time: 20mins Servings per Recipe: 6 Calories 83 kcal Carbohydrates 6.2 g Cholesterol 0 mg Fat 6g Protein 3.5 g Sodium 197 mg

Ingredients 2 pounds asparagus, cut into 1-inch pieces 2 tsps sesame seeds 2 tbsps peanut oil

2 tsps grated fresh ginger 1/2 tsp salt 1 tsp sesame oil

Directions 1. 2. 3. 4. 5. 6. 7. 8.

Get a pot and boil salted water. Add asparagus and boil for about 2 mins. Remove asparagus and run it under cold water. Set aside. Get a frying pan and fry sesame seeds without oil until they are golden about 5 mins at a medium heating level. Set toasted seeds aside. Get a frying pan and heat peanut oil. Combine asparagus and ginger with some salt and fry everything until aromatic (5 mins). Let everything cool and add toasted sesame seeds before serving. Enjoy.

Asparagus Stir-Fry Re-Imagined

109

PROSCIUTTO

Asparagus

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 16 Calories 64 kcal Fat 5.4 g Carbohydrates 0.6g Protein < 3.1 g Cholesterol 13 mg Sodium 279 mg

Ingredients 1 tbsp olive oil 16 spears fresh asparagus, trimmed 16 slices prosciutto

Directions 1. 2. 3. 4. 5.

Cover the insides of a casserole dish with foil and then coat the foil with olive oil. Now set your oven to 450 degrees before doing anything else. Wrap your asparagus in prosciutto and evenly distribute them through the casserole dish. Continue for all the spears. Cook everything in the oven for 7 mins and then turn the spears and cook for 5 more mins. 6. Enjoy hot.

110

Prosciutto Asparagus

Madrid Inspired Seasoned Asparagus

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 4 Calories 326.7 Fat 30.5g Cholesterol 152.0mg Sodium 61.9mg Carbohydrates 11.8g Protein 5.8g

Ingredients 1 (15 oz.) cans white asparagus ( or green) SAUCE 2 large egg yolks, hard-boiled 1 raw egg yolk 1 tsp lemon juice 1 tbsp orange juice

1 pinch salt, and pepper 1/2 C. olive oil 1 egg white 1 orange, sliced 1 lemon, sliced

Directions 1. 2. 3. 4. 5. 6. 7.

In a bowl, chop the hard-boiled egg yolks and mix with the raw egg yolk. Add the orange juice, lemon juice, salt and pepper and mix well. Slowly, add the olive oil, beating till well combined. In a bowl, add the egg white and beat till stiff. Fold the egg whites into the sauce. Place the asparagus on a serving dish and top with the sauce. Serve with a toping of the orange and lemon slices.

Madrid Inspired Seasoned Asparagus

111

PEPPER

Parmesan Asparagus

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 602.4 Fat 9.5g Cholesterol 0.0mg Sodium 1464.2mg Carbohydrates 109.5g Protein 20.3g

Ingredients 2 large red bell peppers, cored, seeded and chopped roughly 2 cloves garlic, minced 1 tbsp olive oil 2 tbsp raspberry vinegar 1 1/2 tbsp chopped fresh basil 1/2 tsp salt fresh ground pepper

1 lb fresh asparagus, trimmed 1 sourdough bread or 1 French baguette, loaf sliced julienne strips bell pepper snipped fresh basil shaved parmesan cheese

Directions 1. In a large skillet, heat the oil on medium heat and sauté the bell peppers and garlic for about 15 minutes. 2. Remove from the heat and keep aside to cool slightly. 3. In a food processor, add the bell pepper mixture and pulse till smooth. 4. Stir in the basil, vinegar, salt and pepper. 5. In a pan of salted boiling water, cook the asparagus for about 4-5 minutes and drain well. 6. Place the red pepper sauce on a platter and top with the asparagus. 7. Serve with a garnishing of the bell pepper, basil and Parmesan alongside the baguette slices.

112

Pepper Parmesan Asparagus

Extra Virgin

Goat Quesadillas

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 285 kcal Fat 18 g Carbohydrates 21g Protein 10.3 g Cholesterol 22 mg Sodium 468 mg

Ingredients 2 tbsp extra virgin olive oil, divided 1/2 lb. fresh asparagus, cut into 1 1/2 inch pieces salt and pepper to taste 2 (10 inch) flour tortillas 4 oz. herbed goat cheese

1/4 C. chopped fresh cilantro fresh cilantro sprigs, for garnish

Directions 1. In a skillet, heat 1 tbsp of the olive oil on medium-low heat and cook the asparagus till golden browned, stirring occasionally. 2. Stir in the salt and pepper and remove from the heat. 3. Spread the goat cheese over one side of each tortilla evenly. 4. Place 1/2 the asparagus and 1/2 the cilantro on each tortilla and fold the tortillas in half to form quesadillas. 5. Coat the outsides of the quesadillas with the remaining oil. 6. Place the quesadillas in a skillet on medium-low heat and cook for about 3 minutes from both sides. 7. Cut each quesadilla in half and serve with a garnishing of the cilantro

Extra Virgin Goat Quesadillas

113

LUNCHTIME

Zucchini

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 210 kcal Fat 1.9 g Carbohydrates 43.1g Protein 5.2 g Cholesterol 4 mg Sodium 23 mg

Ingredients 1/2 tbsp butter 1 onion, diced 10 spears fresh asparagus, trimmed and cut into 2 inch pieces 1 zucchini, sliced 1/2 tsp dried oregano 1/2 tsp dried basil 1/4 tsp dried thyme

1/8 tsp garlic powder 1 pinch cayenne pepper salt and pepper to taste 2 C. water 1 C. uncooked long-grain white rice

Directions 1. Stir fry your onions in butter for 4 mins in a large pot. Then add the zucchini and the asparagus. 2. Continue frying the veggies for 7 mins then add: the pepper, oregano, salt, basil, cayenne, thyme, and garlic powder. 3. Combine the spices evenly then add in your water and rice. 4. Get the mix boiling, place a lid on the pot, set the heat to low, and let the mix cook for 25 mins. 5. Enjoy.

114

Lunchtime Zucchini

Countryside

Tomatoes

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 8 Calories 77.9 Fat 3.2g Cholesterol 7.4mg Sodium 39.8mg Carbohydrates 10.7g Protein 3.0g

Ingredients 1 C. diced cooked carrot 1 C. cooked asparagus, sliced 1 C. cooked tiny peas 1/2 C. mayonnaise 1/2 C. sour cream 2 tbsp finely chopped onions

2 tsp lemon juice 1 tsp Worcestershire sauce 1 dash white pepper 8 medium tomatoes

Directions 1. In a bowl, mix together the cooked vegetables. 2. In another large bowl, add the remaining ingredients except the tomatoes and mix. Add the vegetables mixture and gently stir to combine well and refrigerate to chill for at least 1 hour. 3. Cut a thin slice from the top of each tomato and scoop out the seeds, leaving about1/2inch shell. Sprinkle 8 C. with a little salt and invert tomatoes in each C. Refrigerate to chill before serving. 4. Transfer the tomato shells on a plate and stuff each shell with the vegetables mixture evenly and serve.

Countryside Tomatoes

115

STEAK

with Asparagus

Prep Time: 5 mins Total Time: 50 mins Servings per Recipe: 2 Calories 1017 kcal Fat 73.3 g Carbohydrates 111.3g Protein 76 g Cholesterol 1252 mg Sodium 670 mg

Ingredients 2 (10 oz.) New York strip steaks, at least 1-inch thick salt and pepper to taste 2 tbsps Worcestershire sauce 6 asparagus spears, ends trimmed

2 tbsps olive oil 8 slices Swiss cheese

Directions 1. 2. 3. 4. 5. 6. 7.

116

In a glass baking dish, place the steaks and sprinkle them with salt and black pepper. Then drizzle with Worcestershire sauce. Refrigerate, covered, for about 30 minutes, turning once half way. Set your outdoor grill for high heat and coat the grill grate lightly. Cook the steak, covered for about 7 minutes. Meanwhile in a bowl, add the asparagus, a little oil, salt and black pepper and toss to coat. Now, change the side of steak and place the asparagus onto the grill grate and cook, covered, for about 7 minutes or till desired doneness for both the steak and asparagus.

Steak with Asparagus

Spiralized

White Rice

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 210 kcal Fat 1.9 g Carbohydrates 43.1g Protein 5.2 g Cholesterol 4 mg Sodium 23 mg

Ingredients 1/2 tbsp butter 1 onion, diced 10 spears fresh asparagus, trimmed and cut into 2 inch pieces 1 zucchini, spiralized into thin noodles 1/2 tsp dried oregano 1/2 tsp dried basil 1/4 tsp dried thyme

1/8 tsp garlic powder 1 pinch cayenne pepper salt and pepper to taste 2 C. water 1 C. uncooked long-grain white rice

Directions 1. Stir fry your onions in butter for 4 mins in a large pot now add the zucchini and the asparagus. 2. Continue frying the veggies for 7 mins then add: pepper, oregano, salt, basil, cayenne, thyme, and garlic powder. 3. Combine the spices in evenly then add in your water and rice. 4. Get the mix boiling, place a lid on the pot, set the heat to low, and let the mix cook for 25 mins. 5. Enjoy.

Spiralized White Rice

117

ASPARAGUS

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 206 Fat 16g Cholesterol 0mg Sodium 100mg Carbohydrates 14.3g Protein 6.2g

Ingredients 3 tbsp olive oil 1/3 C. dried cranberries 1/3 C. pine nuts

Pinch of salt 1 bunch fresh asparagus, trimmed

Directions 1. 2. 3. 4.

118

In a large skillet, heat oil on medium heat. Add cranberries, pine nuts and salt and cook for about 5-6 minutes. Add asparagus and cook for about 5-8 minutes. Serve hot.

Asparagus

ENJOY THE RECIPES?

KEEP ON COOKING

WITH 6 MORE FREE COOKBOOKS!

Visit our website and simply enter your email address to join the club and receive your 6 cookbooks. http://booksumo.com/magnet https://www.instagram.com/booksumopress/ https://www.facebook.com/booksumo/