Easy Asparagus Cookbook: Delicious and Easy Asparagus Recipes that will Excite!

Table of contents :
Table of Contents
Asparagus Couscous Salad
Asparagus, Mushrooms and Rosemary
Parmesan Risotto Asparagus
Baked Asparagus
Tarragon, Lemons, and Provolone Asparagus
Asparagus, Parmesan and Penne
Asparagus Soup I
Buttery Balsamic Asparagus
Cashews and Jasmine Asparagus
Primavera Asparagus
Red Peppers, Mozzarella, and Chicken Asparagus
Asparagus Quiche
Buttery Shrimp Asparagus with Noodles
Asparagus, Rosemary, Thyme, and Potatoes
Asparagus, Parmesan Penne
Asparagus Stuffed Chicken
Asparagus, Angel Hair and Mushrooms
Asparagus, Portobello Stuffed Pasta
Asparagus Casserole
Asparagus Turkey Bacon
Asparagus Artisan Soup
Asparagus, Parmesan and Almond Stir Fry
Asparagus, Buttery Capers and Tilapia
Asparagus Asian Stir Fry
Asparagus Scallops
Thai Style Asparagus
Turkey Bacon and Swiss Asparagus
Asparagus On the Grill
Asparagus On the Grill
A Salad of Asparagus
Healthy Veggie Bites
Asian Style Asparagus
Beef Rolls Japanese Style
Easy Veggie Frittata
Indian Stir-Fry
Pasta with Pesto Veggies
Garlic and Asparagus Stir Fry
Restaurant Style Asparagus
Asparagus Stir-Fry
Grilled Herbed Veggies
Bacon Eggs
Basil Asparagus
Sweet Squash Tilapia
Restaurant Style Tilapia
Lemon Haddock with Asparagus
Cranberries Asparagus
Roasted Veggies Salad
Spring Veggies Fiesta
St. Patty's Day Mixed Green
Country Asparagus
Fresco Meatballs
Brown Rice Risotto
Jalapenos, Peas, and Mint Couscous
Mexican Veggie Puree
Asparagus Stir-Fry Re-Imagined
How to Grill Asparagus
Cashew Steak Stir Fry
Hot Basil Sirloin Stir Fry
Asparagus and Egg Sandwich
Greek Quesadillas
Chipotle Asparagus Bowls
A Fruity Salad in Indian
Mushrooms & Asparagus
Fantastic Beef & Veggie Stir Fry
Asparagus Salad
California Omelet
Mediterranean Inspired Squash
Korean Dinner
Asparagus Omelet
Artisanal Chicken Salad
Asparagus Stir Fry
Summer Breakfast Wraps
Redmond Veggie Wraps
Herbed Seafood Soup
Milky Asparagus Soufflé
Cold Winter Chowder
Orzo Cauldron
Madrid Inspired Seasoned Asparagus
Orange Asparagus
Garden Omelet
Parmesan Eggs with Spears
Springtime Snack
Hollandaise Asparagus Golden Pie
Fettuccine Asparagus
Filling Dinner Meal
Nutty Chicken Pasta Salad
Traditional Restaurant Style Paella
Button Cheddar Frittata
Sweet and Savory Frittata Muffins
Herbed Cheese and Asparagus Frittata
Traditional Restaurant Style Paella

Citation preview

Easy Asparagus Cookbook Delicious and Easy Asparagus Recipes that will Excite!

By BookSumo Press All rights reserved

Published by http://www.booksumo.com

Table of Contents Asparagus Couscous Salad 7 Asparagus, Mushrooms and Rosemary 8 Parmesan Risotto Asparagus 9 Baked Asparagus 10 Tarragon, Lemons, &Provolone Asparagus 11 Asparagus, Parmesan and Penne 12 Asparagus Soup I 13 Buttery Balsamic Asparagus 14 Cashews and Jasmine Asparagus 15 Primavera Asparagus 16 Mozzarella, and Chicken Asparagus 17 Asparagus Quiche 18 Buttery Shrimp Asparagus with Noodles 19 Asparagus, Thyme, and Potatoes 20 Asparagus, Parmesan Penne 21 Asparagus Stuffed Chicken 22 Asparagus, Angel Hair and Mushrooms 23 Asparagus, Portobello Stuffed Pasta 24 Asparagus Casserole 25 Asparagus Turkey Bacon 26

Asparagus Artisan Soup 27 Asparagus, Parmesan and Almond Stir Fry 28 Asparagus, Buttery Capers and Tilapia 29 Asparagus Asian Stir Fry 30 Asparagus Scallops 31 Thai Style Asparagus 32 Turkey Bacon and Swiss Asparagus 33 Asparagus On the Grill 34 Asparagus On the Grill 35 A Salad of Asparagus 36 Healthy Veggie Bites 37 Asian Style Asparagus 38 Beef Rolls Japanese Style 39 Easy Veggie Frittata 40 Indian Stir-Fry 41 Pasta with Pesto Veggies 42 Garlic and Asparagus Stir Fry 43 Restaurant Style Asparagus 44 Asparagus Stir-Fry 45 Grilled Herbed Veggies 46 Bacon Eggs 47

Basil Asparagus 48 Sweet Squash Tilapia 49 Restaurant Style Tilapia 50 Lemon Haddock with Asparagus 51 Cranberries Asparagus 52 Roasted Veggies Salad 53 Spring Veggies Fiesta 54 St. Patty's Day Mixed Green 55 Country Asparagus 56 Fresco Meatballs 57 Brown Rice Risotto 58 Jalapenos, Peas, and Mint Couscous 59 Mexican Veggie Puree 60 Asparagus Stir-Fry Re-Imagined 61 How to Grill Asparagus 62 Cashew Steak Stir Fry 63 Hot Basil Sirloin Stir Fry 64 Asparagus & Egg Sandwich 65 Greek Quesadillas 66 Chipotle Asparagus Bowls 67 A Fruity Salad in Indian 68

Mushrooms & Asparagus 69 Fantastic Beef & Veggie Stir Fry 70 Asparagus Salad 72 California Omelet 73 Mediterranean Inspired Squash 74 Korean Dinner 75 Asparagus Omelet 76 Artisanal Chicken Salad 77 Asparagus Stir Fry 78 Summer Breakfast Wraps 79 Redmond Veggie Wraps 80 Herbed Seafood Soup 81 Milky Asparagus Soufflé 82 Cold Winter Chowder 83 Orzo Cauldron 84 Madrid Inspired Seasoned Asparagus 85 Orange Asparagus 86 Garden Omelet 87 Parmesan Eggs with Spears 88 Springtime Snack 89 Hollandaise Asparagus Golden Pie 90

Fettuccine Asparagus 91 Filling Dinner Meal 92 Nutty Chicken Pasta Salad 93 Traditional Restaurant Style Paella 94 Button Cheddar Frittata 95 Sweet and Savory Frittata Muffins 96 Herbed Cheese and Asparagus Frittata 97 Traditional Restaurant Style Paella 98

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

7

ASPARAGUS,

Mushrooms and Rosemary

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.

8

Asparagus, Mushrooms and Rosemary

Parmesan

Risotto Asparagus

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. low-sodium chicken 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. water 1/4 C. freshly grated Parmesan cheese 2 tbsps lemon juice 1/2 tsp lemon zest

Directions 1. 2. 3. 4.

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. 5. Now add in the water and cook for 6 more mins. 6. Create a risotto by adding 1 ladle of simmering broth to the rice. 7. Let it absorb into the rice and then add another ladle full. 8. While adding the broth stir the contents. Once you have added the broth let everything cook for 20 mins then pour in your asparagus. 9. Shut the heat and add your lemon juice, parmesan, and zest. 10. Enjoy.

Parmesan Risotto Asparagus

9

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.

10

Baked Asparagus

Tarragon,

Lemons, and Provolone Asparagus

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 Asparagus

11

ASPARAGUS,

Parmesan and Penne

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.

12

Asparagus, Parmesan and Penne

Asparagus Soup I

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. Boil your asparagus and onions in half a C. of broth until soft. 2. Once the mix is soft puree the broth and the asparagus in a food processor or blender. 3. Now in the same pot add: butter, flour, pepper, and salt. 4. Cook for 2 mins stirring constantly. Then add in the rest of the broth and turn up the heat. 5. Get the contents simmering and then add the milk and puree. 6. 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.

Asparagus Soup I

13

BUTTERY

Balsamic Asparagus

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.

14

Buttery Balsamic Asparagus

Cashews

and Jasmine Asparagus

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.

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. 7. Add the asparagus and nuts to the rice and stir a bit. 8. Enjoy.

Cashews and Jasmine Asparagus

15

PRIMAVERA

Asparagus

Prep Time: 25 mins Total Time: 1 hr Servings per Recipe: 6 Calories 406 kcal Fat 15.4 g Carbohydrates 54.4g Protein 13.6 g Cholesterol 15 mg Sodium 252 mg

Ingredients

Directions

1 (12 oz.) package penne pasta 1 yellow squash, chopped 1 zucchini, chopped 1 carrot, cut into matchsticks 1/2 red bell peppers, cut into matchsticks 1/2 pint grape tomatoes 1 C. fresh green beans, trimmed and cut into 1 inch pieces 5 spears asparagus, trimmed and cut into 1 inch pieces 1/4 C. olive oil, divided 1 tbsp Italian seasoning 1/2 tbsp lemon juice 1/4 tsp salt 1/4 tsp coarsely ground black pepper 1 tbsp butter 1/4 large yellow onion, thinly sliced 2 cloves garlic, thinly sliced 2 tsps lemon zest 1/3 C. chopped fresh basil leaves 1/3 C. chopped fresh parsley 3 tbsps balsamic vinegar 1/2 C. grated Romano cheese

1. Layer foil inside a casserole dish and then set your oven to 450 degrees before doing anything else. 2. Cook your pasta in salt and water for 11 mins. 3. Get a bowl, toss: asparagus, salt, Italian seasoning, pepper, squash, beans, olive oil (2 tbsp), zucchini, tomatoes, lemon juice, carrots, and bell pepper. 4. Evenly distribute the veggies throughout the casserole dish. 5. Cook everything in the oven for 17 mins. 6. Stir fry your garlic and onions in butter and olive oil for 6 mins. 7. Then add in: vinegar, pasta, parsley, lemon zest, and basil. 8. Cook the mix for 6 more mins. Then place everything in a bowl. 9. Add in the veggies after they have finished cooking and then garnish everything with your Romano. 10. Enjoy.

16

Primavera Asparagus

Red Peppers,

Mozzarella, and Chicken Asparagus

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 4 Calories 184 kcal Fat 5g Carbohydrates 6.5g Protein 27.6 g Cholesterol 68 mg Sodium 316 mg

Ingredients 1/2 C. chicken broth 1 lb. boned and skinned chicken breast halves salt and pepper to taste 1/2 lb. fresh asparagus, trimmed and cut into 2 inch pieces 1 (7 oz.) jar roasted red peppers, drained and chopped1 clove garlic, minced

1/2 C. chopped roma (plum) tomatoes 1 tsp balsamic vinegar, or to taste 1/2 C. shredded mozzarella cheese

Directions 1. 2. 3. 4.

Coat your chicken with pepper and salt and add it to a pot with the broth. Cook everything for 17 mins until the chicken is basically done. Then add: garlic, asparagus, and peppers and cook the mix for 11 more mins. Add in your tomatoes and heat for 4 more mins before adding in vinegar and cooking for 2 mins. 5. Top the dish with mozzarella. 6. Enjoy.

Red Peppers, Mozzarella, and Chicken Asparagus

17

ASPARAGUS

Quiche

Prep Time: 25 mins Total Time: 1 hr Servings per Recipe: 12 Calories 334 kcal Fat 26.3 g Carbohydrates 12.4g Protein 12.4 g Cholesterol 106 mg Sodium 383 mg

Ingredients 1 lb. fresh asparagus, trimmed and cut into 1/2 inch pieces 10 slices turkey bacon 2 (8 inch) unbaked pie shells 1 egg white, lightly beaten 4 eggs 1 1/2 C. half-and-half cream

1/4 tsp ground allspice salt and pepper to taste 2 C. shredded Swiss cheese

Directions 1. Set your oven to 400 degrees before doing anything else. 2. With a steamer insert, steam your asparagus over 2 inches of boiling water for 5 mins. 3. Fry your bacon and then remove the oil excesses and break the bacon into pieces. 4. Get a bowl, mix: pepper, whisked eggs, salt, allspice, and cream. 5. Take your pie shells and coat them with egg whites and then add the asparagus (after you have cut them into pieces), the bacon, and top with Swiss. 6. Pour in the contents of the bowl into the pie shell and cook the quiche in the oven for 37 mins. 7. Let the pie sit for 10 mins before serving. 8. Enjoy.

18

Asparagus Quiche

Buttery

Shrimp Asparagus with Noodles

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 8 Calories 653 kcal Fat 42.2 g Carbohydrates 45.4g Protein 24.7 g Cholesterol 199 mg Sodium 340 mg

Ingredients 1 lb. fresh asparagus 1 (16 oz.) package egg noodles 4 cloves garlic, minced 1/2 C. extra virgin olive oil 1 C. butter 1 tbsp lemon juice

1 lb. medium shrimp - peeled and deveined 1 lb. fresh mushrooms, thinly sliced 1/2 C. grated Parmesan cheese salt and pepper to taste

Directions 1. With a steamer insert, steam your asparagus for 5 mins until tender but firm, over 2 inches of water. 2. Then cut the spears into bite sized pieces. 3. Stir fry your garlic until golden in olive oil. Then add in lemon juice and butter. 4. Once the butter is melted add in the shrimp and cook them until pink. 5. Now throw in your asparagus and mushrooms and keep stir frying the mix until the mushrooms are soft. 6. Add your egg noodles to the veggies and top them with parmesan. 7. Now toss everything and add your preferred amount of pepper and salt before tossing again. 8. Enjoy.

Buttery Shrimp Asparagus with Noodles

19

ASPARAGUS,

Rosemary, Thyme, and Potatoes

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.

20

Asparagus, Rosemary, Thyme, and Potatoes

Asparagus,

Parmesan Penne

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 8 Calories 311 kcal Fat 6.8 g Carbohydrates 43.2g Protein 20.3 g Cholesterol 29 mg Sodium 113 mg

Ingredients 1 (16 oz.) package dry penne pasta 2 tbsps olive oil, divided 3/4 lb. skinless, boneless chicken breast meat - cut into bite-size pieces 4 cloves garlic, minced 12 oz. asparagus, trimmed and cut into 1 inch pieces 1 tsp crushed red pepper flakes

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

Directions 1. Cook your pasta in boiling water with salt for 9 mins. 2. Then remove the liquid and place the pasta in a bowl. 3. Stir fry your chicken in 1 tbsp of olive oil. Then take the chicken out and place it to the side. Add in the rest of the olive oil to the pan and stir fry your asparagus and garlic for 6 mins then add the pepper flakes. 4. Once the asparagus is soft add the chicken and cook for 3 more mins add pepper and salt and then the pasta. 5. Stir fry the contents to evenly distribute the meat and then top with parmesan. 6. Enjoy.

Asparagus, Parmesan Penne

21

ASPARAGUS

Stuffed Chicken

Prep Time: 20 mins Total Time: 42 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. Oil a casserole dish or apply a coating of nonstick spray before setting your oven to 375 degrees before doing anything else. 2. Flatten your chicken to a quarter of an inch and then coat it with pepper and salt. 3. Put 4 pieces of asparagus in the center of each chicken breast and a quarter of your cheese. 4. Roll up the chicken and place them in the casserole dish evenly. 5. Top each piece with an equal amount of bread crumbs and cook everything in the oven for 27 to 30 mins. 6. Enjoy.

22

Asparagus Stuffed Chicken

Asparagus,

Angel Hair and Mushrooms

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 281 kcal Fat 8.4 g Carbohydrates 39.4g Protein 15.5 g Cholesterol 9 mg Sodium 339 mg

Ingredients 1 1/2 lb. fresh asparagus, trimmed and cut into 1 inch pieces 1/4 C. chicken broth 1/2 lb. fresh mushrooms, sliced 8 oz. angel hair pasta 1 tbsp olive oil

1/2 tsp crushed red pepper 1/2 C. grated Parmesan cheese

Directions 1. Boil your pasta in water and salt for 7 to 9 mins then remove all the liquid. 2. Stir fry your asparagus in olive oil for 4 mins then add the broth and mushrooms cook the contents for 5 more mins. 3. Now pour in the pasta with the asparagus and stir to coat. 4. When serving the dish top it with parmesan. 5. Enjoy.

Asparagus, Angel Hair and Mushrooms

23

ASPARAGUS,

Portobello Stuffed Pasta

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 6 Calories 400 kcal Fat 16.6 g Carbohydrates 51.6g Protein 14.1 g Cholesterol 35 mg Sodium 388 mg

Ingredients 1 tbsp butter 1 tbsp olive oil 1 lb. portobello mushrooms, stems removed, cut in half to 1/4 of an inch in thickness 1/2 tsp salt 1 1/4 C. low-sodium chicken broth

1 (5.2 oz.) package pepper Boursin cheese 3/4 lb. uncooked pasta shells 1 lb. fresh asparagus, trimmed

Directions 1. Boil your pasta in water and salt for 7 mins then add the asparagus and continue cooking for 5 more mins. Now remove all the liquid. 2. Stir fry the mushrooms in olive oil and butter for 9 mins. Then add in your salt. 3. Add the cheese and the broth and get the contents lightly simmering. 4. Continue stirring until everything is blended evenly. 5. Pour the sauce over the asparagus and toss to coat the pasta evenly. 6. Enjoy

24

Asparagus, Portobello Stuffed Pasta

Asparagus

Casserole

Prep Time: 30 mins Total Time: 1 hr 15 mins Servings per Recipe: 6 Calories 376 kcal Fat 20.1 g Carbohydrates 32.7g Protein 17.3 g Cholesterol 77 mg Sodium 323 mg

Ingredients 1 (8 oz.) package egg noodles 1 1/3 tbsps olive oil 1 onion, chopped 1 C. chopped, cooked chicken meat 1 red bell pepper, chopped 2 stalks celery, chopped 1 C. chicken stock 1 1/2 C. sour cream

1/2 tsp dried oregano 1 lb. fresh asparagus, trimmed and cut into 2 inch pieces 8 tbsps grated Parmesan cheese, divided

Directions 1. Coat a baking dish with nonstick spray and then set your oven to 350 degrees before doing anything else. 2. Boil your pasta in water and salt for 7 mins then remove all the liquid. 3. Stir fry your onions for 6 mins in olive oil then combine in: chicken stock, chicken, celery, and bell peppers. 4. Get everything boiling, lower the heat, and let the contents simmer for 5 mins. 5. Add in the oregano and sour cream. 6. Layer half of the chicken mix in the casserole dish and then top the mix with asparagus, pasta, and 5 tbsps of parmesan. 7. Add the rest of the chicken and add the rest of the parmesan as well. 8. Cook the casserole in the oven for 30 mins. 9. Enjoy.

Asparagus Casserole

25

ASPARAGUS

Turkey Bacon

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 turkey bacon

Directions 1. Cover the insides of a casserole dish with foil and then coat the foil with olive oil. 2. Now set your oven to 450 degrees before doing anything else. 3. Wrap your asparagus in Turkey bacon and evenly distribute them through the casserole dish. 4. Continue for all the spears. 5. Cook everything in the oven for 7 mins and then turn the spears and cook for 5 more mins. 6. Enjoy hot.

26

Asparagus Turkey Bacon

Asparagus

Artisan Soup

Prep Time: 25 mins Total Time: 1 hr Servings per Recipe: 10 Calories 194 kcal Fat 13.8 g Carbohydrates 16.1g Protein 3.6 g Cholesterol 45 mg Sodium 1014 mg

Ingredients 1/4 C. butter 1 lb. leeks, chopped 1 onion, chopped 2 quarts water 3 large potatoes, chopped 2 large carrots, chopped 1 bunch fresh asparagus, trimmed and cut into 1 inch pieces

1/3 C. uncooked long-grain white rice 4 tsps salt 1/2 lb. fresh spinach 1 C. heavy cream

Directions 1. Stir fry your onions and leeks in butter until soft. Then add in your water and: rice, potatoes, asparagus, and carrots. 2. Get everything boiling and then lower the heat to a light boil. 3. Let the contents cook uncovered for 32 mins. 4. Add in spinach and cream and stir for a bit and then cook for 7 more mins. 5. Enjoy hot.

Asparagus Artisan Soup

27

ASPARAGUS,

Parmesan and Almond Stir Fry

Prep Time: 2 mins Total Time: 12 mins Servings per Recipe: 4 Calories 178 kcal Fat 14.3 g Carbohydrates 7.1g Protein 8.3 g Cholesterol 23 mg Sodium 171 mg

Ingredients 2 tbsps butter 1 lb. asparagus, bottoms trimmed 1/3 C. sliced almonds

1/3 C. Parmesan cheese

Directions 1. Stir fry your asparagus in butter for 5 mins. Then add the parmesan and almonds. 2. Cook everything for another 5 mins. 3. Enjoy with cooked jasmine rice.

28

Asparagus, Parmesan and Almond Stir Fry

Asparagus,

Buttery Capers and Tilapia

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 2 Calories 462 kcal Fat 32.6 g Carbohydrates 16.3g Protein 21.4 g Cholesterol 77 mg Sodium 1726 mg

Ingredients 2 (3 oz.) fillets tilapia fillets 2 tbsps olive oil salt and pepper to taste 1 lemon, halved 1/2 C. chicken broth 2 tomatoes, seeded and chopped

3 tbsps capers 2 tbsp fish sauce 1 C. asparagus spears, trimmed and cut in half 3 tbsps butter

Directions 1. Top your fish with olive oil, half of the lemon, pepper and salt. Cook for 4 min per side in a pan with medium heat. Set everything to the side. 2. Now add to the pan: pepper, broth, salt, the rest of lemon, capers, and tomatoes. 3. Boil everything for 3 mins and then add in the asparagus and the fish sauce. 4. Lower the heat and place a lid on the pan. Now cook the mix for 3 mins. Finally place everything in a dish. 5. Add some more butter to the same pan and heat the butter for 3 mins until it begins to boil. 6. Top your fish with the butter. 7. Enjoy.

Asparagus, Buttery Capers and Tilapia

29

ASPARAGUS

Asian Stir Fry

Prep Time: 20 mins 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 tbsps hoisin sauce 4 tbsps peanut oil 1 tbsp brown sugar

Directions 1. Cut your asparagus into pieces. Then place everything in a bowl and mix in: brown sugar, and hoisin. 2. Now cook your rice. 3. Place the rice into boiling water, then place a lid on the pan, set the heat to low, and simmer for 22 mins. 4. In a wok stir fry your asparagus in 1 tbsp of oil for 3 mins, and then take it out of the pan. 5. Increase the heat and add in 2 more tbsps of oil and cook the chicken until fully done. 6. Place the asparagus back into the pot and add in the reserved liquid. 7. Stir the contents over heat for 2 mins. 8. Enjoy with your rice.

30

Asparagus Asian Stir Fry

Asparagus 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 tbsps 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 tbsps butter

Directions 1. Boil your pasta in water and salt for 8 mins. Then remove the liquid. 2. Now fry your garlic and parsley in butter (6 tbsps) until aromatic. 3. Then add: asparagus, mushrooms, onion powder, salt, and pepper. 4. Stir fry this mix for 6 mins. 5. Now add the scallops and cook them for 4 mins each side. 6. In a separate pan mix the following: butter, milk, and cheese. 7. Stir and cook this mix until everything is smooth. 8. Pour the butter sauce over the scallops and asparagus. 9. Now pour in your pasta and toss to coat everything. 10. Enjoy hot.

Asparagus Scallops

31

THAI STYLE

Asparagus

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 697 kcal Fat 12.1 g Carbohydrates 91.4g Protein 50.9 g Cholesterol 199 mg Sodium 141 mg

Ingredients 2 C. dry jasmine rice 3 C. water 1 1/2 lb. skinless, boneless chicken breast halves - cubed 1 tbsp curry powder 2 C. 1 inch pieces asparagus 1 C. snow peas

1/2 C. shredded carrots 1 C. chopped green onions 1 (14 oz.) can light coconut milk

Directions 1. 2. 3. 4. 5.

Get a large pan and boil your water in it. Once it is boiling pour in your rice and get it all boiling again. Now place a lid on the pot, and let the rice cook for 22 mins with a low heat. Get a bowl, mix: curry powder, and chicken. Stir fry your chicken in a wok coated with nonstick spray for 5 mins then add: green onions, asparagus, carrots, and snow peas. 6. Continue stir frying for 4 mins then add in the coconut milk and continue cooking for 3 more mins while stirring. 7. Enjoy the chicken and milk over warm rice.

32

Thai Style Asparagus

Turkey Bacon and Swiss Asparagus

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 4 Calories 457 kcal Fat 29.5 g Carbohydrates 27.4g Protein 21.7 g Cholesterol 81 mg Sodium 1160 mg

Ingredients 1 lb. fresh green asparagus spears, trimmed 4 slices Swiss cheese 5 (1/2 oz.) slices turkey bacon ground black pepper to taste 4 tbsps butter, melted

1 C. Italian-style dried bread crumbs 1/2 C. grated Parmesan cheese

Directions 1. Set your oven to 350 degrees before doing anything else. 2. Boil your asparagus in water for 2 mins. Then remove all the liquid. 3. Get a plate and layer: one piece of meat, 1 piece of cheese, and 3 pieces of asparagus. 4. Add some pepper and then roll the layers around the spear. 5. Stake a toothpick through the layers to hold their shape and place the roll into a baking dish and continue this process for all the ingredients. 6. Coat the spears with melted butter and bread crumbs. 7. Cook everything in the oven for 20 mins. 8. Enjoy.

Turkey Bacon and Swiss Asparagus

33

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.

34

Asparagus On the Grill

Asparagus

On the Grill

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.

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

35

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.

36

A Salad of Asparagus

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 egg, beaten

1 (8 oz.) package cream cheese, at room temperature 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

37

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 turkey 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.

38

Asian Style Asparagus

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.

Beef Rolls Japanese Style

39

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 salt

1/2-3/4 C. shredded cheese, such as cheddar cheese

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

40

Easy Veggie Frittata

Indian

Stir-Fry

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 1 Calories 262 kcal Carbohydrates 13.2 g Cholesterol 148 mg Fat 15.2 g Protein 21 g Sodium 193 mg

Ingredients 1 tbsp vegetable oil, or to taste 1/4 onion, chopped 1 clove garlic, minced 1 tsp curry powder, or to taste 1/4 tsp ground cumin salt and ground black pepper to taste 1 cup chopped asparagus

1/2 cup broccoli florets 2 tbsps water 3 1/2 ounces uncooked medium shrimp, peeled and deveined

Directions 1. Get a frying and pan and with a medium level of heat get your oil hot. 2. Stir fry your onions and garlic for 7 mins. 3. Combine the following seasonings with onions: pepper, salt, cumin, and curry powder. 4. Then mix into the onions your broccoli and asparagus. 5. Cover the veggies with some water and cook until everything is soft for about 4 mins. 6. Finally add shrimp to the veggies and stir fry until the shrimp are pink (5 mins). 7. Enjoy.

Indian Stir-Fry

41

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.

42

Pasta with Pesto Veggies

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.

Garlic and Asparagus Stir Fry

43

RESTAURANT STYLE

Asparagus

Prep Time: 5 mins Total Time: 17 mins Servings per Recipe: 4 Calories 82 kcal Fat 6.9 g Carbohydrates 4.4g Protein 2.5 g Cholesterol 0 mg Sodium 82 mg

Ingredients 1 bunch fresh asparagus spears, trimmed 2 tbsps olive oil

1 tbsp dried Herbes de Provence sea salt and pepper to taste

Directions 1. Cover a casserole dish with foil and then set your oven to 400 degrees before doing anything else. 2. Get a bowl, combine: pepper, asparagus, salt, olive oil, and Herbes de Provence. 3. Place the veggies into the casserole dish and cook them in the oven for 15 mins. 4. Enjoy.

44

Restaurant Style Asparagus

Asparagus Stir-Fry

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 4 Calories 54 kcal Carbohydrates 5.5 g Cholesterol 8 mg Fat 3.1 g Protein 2.8 g Sodium 382 mg

Ingredients 1 tbsp butter 1/4 sweet onion, chopped 1 pound fresh asparagus, trimmed

1 tsp chopped roasted garlic 2 tsps teriyaki sauce

Directions 1. Get a wok. Melt butter and fry onions until soft then mix in garlic and asparagus. Stir fry for 5 mins. 2. After 5 mins of frying add your teriyaki sauce and enjoy.

Asparagus Stir-Fry

45

GRILLED

Herbed Veggies

Prep Time: 15 mins Total Time: 2 hrs 30 mins Servings per Recipe: 6 Calories 107 kcal Fat 4.9 g Carbohydrates 13.3g Protein 4.3 g Cholesterol 0 mg Sodium 340 mg

Ingredients 2 tbsps olive oil 2 tbsps chopped fresh parsley 2 tbsps chopped fresh oregano 2 tbsps chopped fresh basil 1 tbsp balsamic vinegar 1 tsp kosher salt 1/2 tsp black pepper 6 cloves garlic, minced 1 red onion, cut into wedges

18 spears fresh asparagus, trimmed 12 crimini mushrooms, stems removed 1 (1 lb) eggplant, sliced into 1/4 inch rounds 1 red bell pepper, cut into wedges 1 yellow bell pepper, cut into wedges

Directions 1. In a large resealable bag, add oil, vinegar, fresh herbs, garlic, salt and pepper and shake to mix. 2. Add the vegetables and tightly, seal the bag and refrigerate to marinate for about 2 hours, flipping occasionally. 3. Set your grill to high heat and grease the grill grate. 4. Cook the vegetables on the grill for about 12 minutes, flipping once half way.

46

Grilled Herbed Veggies

Bacon Eggs

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 4 Calories 199 kcal Fat 15.7 g Carbohydrates 5.1g Protein 10.8 g Cholesterol 175 mg Sodium 446 mg

Ingredients 1 bunch fresh asparagus, trimmed 1 tbsp extra-virgin olive oil 1 tbsp olive oil 2 oz. minced turkey bacon ground black pepper 1 tsp distilled white vinegar 1 pinch salt

4 eggs 1/2 lemon, zested and juiced 1 pinch ground black pepper

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

Set your oven to 425 degree before doing anything else. Get a casserole dish and put you asparagus and coat with some olive oil. Stir fry your bacon and some black pepper for 5 mins in 1 tbsp of olive oil. Layer the meat over the asparagus. Bake for 10 mins. Then toss the contents and bake for 6 more mins. Boil 3 inches of water and add in some salt and your vinegar. Then break an egg in the water. Continue for all eggs. Let the eggs poach for 6 mins. Then remove them from the water. 8. Now plate your asparagus and coat them with a bit of lemon juice then topped with an egg. Then some zest of lemon and finally a bit of pepper. 9. Enjoy.

Bacon Eggs

47

BASIL

Asparagus

Prep Time: 15 mins 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.

48

Basil Asparagus

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.

Sweet Squash Tilapia

49

RESTAURANT STYLE

Tilapia

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 4 Calories 167 kcal Fat 1.6 g Carbohydrates 5.7g Protein 24.6 g Cholesterol 41 mg Sodium 345 mg

Ingredients 4 (4 oz.) fillets tilapia 12 asparagus spears, trimmed 1/2 tsp salt 1/4 tsp ground black pepper 2 green onions, diced Sauce: 2/3 C. chicken broth

1 1/2 tsps cornstarch 2 tbsps lemon juice 1/4 tsp dried basil 1/8 tsp ground black pepper

Directions 1. Coat a casserole dish with oil and then set your oven to 350 degrees before doing anything else. 2. Take 3 pieces of asparagus and wrap them in a piece of fish. 3. Top the fish with pepper and salt and stake a toothpick through each one. 4. Layer your rolls into the dish and cover the dish with foil. 5. Now cook the fish for 12 mins in the oven. 6. Take off the foil, top the fish with the green onions, and cook the contents for 7 more mins. 7. At the same time, add broth to a pot and get it heating. 8. Get a bowl and combine lemon juice and cornstarch. 9. Mix the lemon and cornstarch until smooth then combine it with the wine, basil, and black pepper. 10. Cook this mix for 4 mins until it is thick. 11. Now top your fish with the lemon sauce when serving. 12. Enjoy.

50

Restaurant Style Tilapia

Lemon

Haddock with Asparagus

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 4 Calories 484 kcal Fat 33.7 g Carbohydrates 7.6g Protein 30.9 g Cholesterol 94 mg Sodium 720 mg

Ingredients Lemon Sauce (mix the following in a bowl before beginning): 1/2 C. mayonnaise 1 lemon, juiced 1 tbsp lemon zest 2 cloves garlic, minced Asparagus: 1 bunch asparagus, bottom 1 inch trimmed cooking spray sea salt to taste

Fish: 4 6-oz. haddock fillets 1 tbsp extra-virgin olive oil 1/2 tsp cracked black pepper 1/2 tsp crushed dried rosemary 12 thin slices turkey bacon, or as needed - divided 2/3 C. fish broth 1 tbsp warm water, or as needed

Directions 1. 2. 3. 4.

Get a bowl, mix: garlic, mayo, lemon zest, and lemon juice. Place a covering on the bowl and put everything in the fridge for 17 mins. Now set your oven to 400 degrees before doing anything else. Coat your asparagus with nonstick spray and top with some salt and layer them on a baking sheet. 5. Coat your haddock with olive oil, rosemary, and pepper then wrap them with 3 slices of bacon. 6. Place these pieces of fish in a casserole dish then pour your broth in the dish as well. 7. Cook the fish in the oven for 8 mins. 8. Now place your asparagus in the oven on a higher rack and cook for 8 more mins. 9. Add some warm water to the lemon sauce then evenly divide the sauce amongst your pieces of haddock. 10. Layer the asparagus on top of the haddock when serving. 11. Enjoy.

Lemon Haddock with Asparagus

51

CRANBERRIES

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.

52

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.

Cranberries Asparagus

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

53

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. apple cider 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.

54

Spring Veggies Fiesta

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. For the dressing: in a bowl, add all the ingredients and beat till well combined. 2. Refrigerate for about 1 hour before serving. 3. In a large bowl, mix together all the salad ingredients except bell pepper and raisins. 4. Remove the seeds and membrane of bell pepper. 5. With a shamrock-shaped cookie cutter, cut the shapes from the green bell pepper. 6. Divide the salad onto 4 salad plates. 7. Serve with a garnishing of the bell pepper slices and raisins.

St. Patty's Day Mixed Green

55

COUNTRY

Asparagus

Prep Time: 15 mins Total Time: 21 mins Servings per Recipe: 6 Calories 151.6 Fat 12.4 g Cholesterol 0.0 mg Sodium 51.4 mg Carbohydrates 8.6 g Protein 4.0 g

Ingredients 2 lb. asparagus, tough stems trimmed 2 tbsp apple cider vinegar 2 shallots, chopped 4 garlic cloves, chopped 1 tbsp thyme, chopped 1 tsp orange juice concentrate 1 tbsp whole grain mustard

1/3 C. olive oil, extra virgin salt and black pepper

Directions 1. 2. 3. 4. 5.

In a pan, add 2 quarts of water and some salt and cook until boiling. Add asparagus and cook for about 3-4 minutes. Drain the asparagus well and immediately, transfer into a bowl of chilled water. Drain the asparagus well and keep aside. In a bowl, add the shallots, thyme, garlic, mustard, vinegar, orange juice concentrate, salt and pepper and beat until well combined. 6. Slowly, add the oil and beat until well combined. 7. Add the asparagus and mix well. 8. Keep aside to marinate until cooking. 9. Set your grill for high heat and grease the grill grate. 10. Cook the asparagus onto the grill for about 2-4 minutes, flipping once half way through. 11. Enjoy warm.

56

Country Asparagus

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

57

BROWN RICE

Risotto

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.

58

Brown Rice Risotto

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 1/4-inch pieces 1 C. shelled fresh or thawed frozen peas 2 tbsps chopped fresh mint salt and freshly ground black pepper to taste

Directions 1. Get a bowl, mix: black pepper, couscous, cayenne, onions, cumin, olive oil, and jalapenos. 2. Get your peas and asparagus boiling in the veggie stock and then pour it into the bowl. 3. Stir the couscous into the liquid and place a covering on the bowl. 4. Let the mix sit for 12 mins then stir it. 5. Add some mint, pepper, and salt before serving. 6. Enjoy.

Jalapenos, Peas, and Mint Couscous

59

MEXICAN

Veggie Puree

Prep Time: 25 mins Total Time: 35 mins Servings per Recipe: 4 Calories 167 kcal Fat 14.1 g Carbohydrates 8.3g Protein 4.1 g Cholesterol 0 mg Sodium 363 mg

Ingredients 6 spears fresh asparagus, trimmed and cut into 1/2 inch pieces 1 C. bite-size cauliflower florets 2 stalks celery ribs, chopped 1/3 C. canned kidney beans, drained 1/3 C. chopped hazelnuts 2/3 tsp chopped fresh dill

1/4 tsp dried basil 1/2 tsp minced garlic 2 tbsp sunflower seed oil 1/3 tsp chili powder 1/4 tsp celery seed 1/2 tsp salt

Directions 1. Steam the asparagus and cauliflower for about 10 minutes. 2. Transfer the vegetables into a bowl and stir in the celery. 3. In a blender, add the kidney beans, hazelnuts, dill, basil, garlic, oil, chili powder, celery seed and salt and pulse till smooth. 4. Pour the sauce over the vegetables mixture and serve.

60

Mexican Veggie Puree

Asparagus

Stir-Fry ReImagined

Prep Time: 10 mins Total Time: 20 mins 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 tsp sesame oil

Directions 1. 2. 3. 4.

Get a pot and boil 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. 5. Set toasted seeds aside. 6. Get a frying pan and heat peanut oil. Combine asparagus and ginger and fry everything until aromatic (5 mins). 7. Let everything cool and add toasted sesame seeds before serving. Enjoy.

Asparagus Stir-Fry Re-Imagined

61

HOW TO GRILL

Asparagus

Prep Time: 40 mins Total Time: 50 mins Servings per Recipe: 4 Calories 68.0 Fat 3.5 g Cholesterol 0.0 mg Sodium 356.6 mg Carbohydrates 7.5 g Protein 2.8 g

Ingredients 1 lb. asparagus, trimmed and rinsed 3 tbsp balsamic vinegar 2 tbsp lemon juice 1 tbsp olive oil 1 tbsp low sodium soy sauce

1 garlic clove, minced 1/2 tsp kosher salt fresh ground black pepper

Directions 1. 2. 3. 4. 5.

In a re-sealable bag, add the asparagus and remaining ingredients. Seal the bag shake well to coat. Refrigerate for about 40-60 minutes. Set your grill for high heat and grease the grill grate. Cook the asparagus onto the grill for about 10 minutes, flipping once half way through. 6. Enjoy warm.

62

How to Grill Asparagus

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. apple cider 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, 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

63

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.

64

Hot Basil Sirloin Stir Fry

Asparagus

and Egg Sandwich

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 1 Calories 2439.4 Fat 172.1g Cholesterol 418.7mg Sodium 6959.7mg Carbohydrates 208.3g Protein 36.9g

Ingredients 8 -10 asparagus spears, washed and trimmed 2 tbsp butter, divided salt and pepper 2 slices pumpernickel bread 2 slices Monterey jack cheese 1 -2 tbsp thousand island dressing 3 slices red onions, cut into rings

Dressing 1 1/2 C. mayonnaise 1 hard-boiled egg, crushed 1 C. ketchup 1/4 C. dill relish salt and pepper lemon pepper

Directions 1. For the dressing: in a bowl, add all the ingredients and mix until well combined. 2. Transfer in an airtight jar and place in the fridge until using. 3. In a pan, add the water and salt and cook until boiling. 4. Add the asparagus spears and cook for about 1 minute. 5. Drain the asparagus well and immediately, transfer into an ice bath. 6. In a skillet, add 1 tbsp of the butter over medium heat and cook until melted. 7. Add the asparagus and stir fry for about 1-2 minutes. 8. Stir in the salt and pepper and transfer into a bowl. 9. Spread the remaining butter onto both bread slices evenly. 10. In the same skillet, place the slices, buttered side down and cook until golden brown. 11. Flip the bread slices. 12. Arrange 1 cheese slice onto each bread slice and cook until cheese melts completely. 13. Transfer the slices onto a plate and top each with the dressing. 14. Place the asparagus onto 1 slice, followed by the onion rings. 15. Cover with the remaining slice. 16. Cut sandwich in half and enjoy with a garnishing of the pickle slices. Asparagus and Egg Sandwich

65

GREEK

Quesadillas

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 180.4 Fat 9.5g Cholesterol 0.0mg Sodium 224.3mg Carbohydrates 20.2g Protein 4.1g

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

1/4 C. chopped cilantro cilantro stem

Directions 1. In a skillet, add 1 tbsp of the oil over medium-low heat and cook until heated through. 2. Add the asparagus and cook until tender, mixing often. 3. Stir in the salt and pepper and remove from the heat. 4. Place the goat cheese onto both tortillas, followed by the asparagus and cilantro. 5. Fold each tortilla in half over the filling. 6. Coat the both sides of each quesadilla with the remaining oil. 7. Place a skillet over medium-low heat and cook until heated through. 8. Add the quesadillas, 1 at a time and cook for about 6 minutes, flipping once half way through. 9. Cut each quesadilla into half and enjoy with a garnishing of the cilantro sprigs.

66

Greek Quesadillas

Chipotle

Asparagus Bowls

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 4 Calories 187.6 Fat 14.2 g Cholesterol 0.0 mg Sodium 15.3 mg Carbohydrates 15.3 g Protein 2.9 g

Ingredients Salad 1 C. grilled corn, kernels removed and separated 1 C. grilled asparagus, sliced 3/4 C. red pepper, sliced 1 scallion, sliced Dressing 1 small chipotle pepper, discard seeds 2 tbsp vinegar 1/4 C. olive oil 3 tbsp lime juice

1 clove garlic 1/2 tsp sugar 1/2 tsp thyme leave salt and pepper

Directions 1. Get a food processor: Combine in it all the dressing ingredients. Blend them smooth. 2. Get a large mixing bowl: Combine in it the corn with asparagus, pepper, and scallions. 3. Add the dressing and toss them to coat. 4. Place the salad in the fridge until ready to serve. 5. Enjoy.

Chipotle Asparagus Bowls

67

A FRUITY SALAD

in Indian

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.

68

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 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

Mushrooms

& Asparagus

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

Ingredients ½ lb. fresh mushrooms, quartered 1 bunch fresh asparagus, trimmed 2 sprigs, fresh rosemary, minced 2 tsp olive oil

Salt and freshly ground black pepper, to taste

Directions 1. Set your oven to 450 degrees F. Lightly, grease a large baking sheet. 2. In a large bowl, add all ingredients and toss to coat well. 3. Transfer the mixture onto prepared baking sheet, placing the veggies in a single layer. 4. Roast for about 15 minutes.

Mushrooms & Asparagus

69

FANTASTIC

Beef & Veggie Stir Fry

Prep Time: 30 mins Total Time: 45 mins Servings per Recipe: 3 Calories 390.9 Fat 22.5g Cholesterol 74.8mg Sodium 1281.8mg Carbohydrates 20.4g Protein 29.2g

Ingredients 12 oz. beef tenderloin 1 tsp fish sauce 2 tbsp fish sauce 1 tsp soy sauce 1/3 C. low chicken broth 2 tsp lime juice 1 tbsp light brown sugar 1 tsp cornstarch 2 medium garlic cloves, minced 1/4 C. minced lemongrass, from 2 stalks (trim all but bottom 3-4 inches, remove tough outer sheath, then cut finely)

3/4 tsp red pepper flakes 3 1/2 tbsp peanut oil 1 lb asparagus, cut on the diagonal into 2-inch pieces 1/4 C. water 1 large onion, cut into 1/4-to 3/8-inch wedges 2 -3 tbsp chopped fresh Thai basil

Directions 1. Freeze the tenderloin for about 20-30 minutes. 2. Cut the tenderloin crosswise into 1/3-inch-thick medallions and slice each medallion into 1/3-inch-wide strips. 3. In a small bowl, mix the beef, soy sauce and 1 tsp of the fish sauce. 4. In a second bowl, add the remaining fish sauce, chicken broth, lime juice, brown sugar, and cornstarch and mix well. 5. In a third bowl, mix the garlic, lemon grass, red pepper flakes and 1 tbsp of the oil. 6. In a large nonstick skillet, heat 1 1/2 tsp of the oil on high heat and cook half of the beef for about 2 minutes. 7. Pace the cooked beef in a bowl and repeat with the 1 1/2 tsp of the oil and the remaining beef. 8. In another skillet, heat 1 tbsp of the oil and cook the asparagus for about 2 minutes, stirring occasionally. 9. Add the water and cover the skillet, then reduce the heat to medium. 10. Cook the asparagus for about 2 minutes then transfer into the bowl with the beef. 70

Fantastic Beef & Veggie Stir Fry

11. In the same skillet, heat the remaining oil and sauté the onion for about 2 minutes. 12. With a spoon, push the onions to the sides of the skillet. 13. Place the lemongrass mixture in the center of the skillet, and cook everything for about 1 minute, mashing with the spoon. 14. Add the beef mixture and stir to combine everything well with the lemongrass mixture and the onion. 15. Add the fish sauce mixture and cook everything for about 30 seconds, stirring continuously. 16. Serve immediately with a garnishing of basil.

71

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.

72

Asparagus Salad

California Omelet

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 6 Calories 256.4 Fat 18.9g Cholesterol 374.4mg Sodium 332.5mg Carbohydrates 8.0g Protein 15.3g

Ingredients 1 lb. asparagus, trimmed salt 2 tbsp Italian parsley, chopped 2 tbsp water 1/4 tsp ground black pepper 10 eggs, beaten 1/4 lb. feta cheese, crumbled

1/2 red bell pepper, julienned 2 tbsp olive oil 1 tbsp unsalted butter, cut 1/2 C. onion, chopped 6 lemon wedges 6 sprigs Italian parsley

Directions 1. Set your oven to 350 degrees F before doing anything else and arrange a rack in the middle of oven. 2. For the asparagus: in a large pan, add about 3-inch of water and 1 tbsp of salt and bring to a boil. Add the asparagus and cook for about 3 minutes. 3. Drain well and with paper towels, pat dry. 4. Keep aside to cool. 5. After cooling, cut the asparagus into 1-inch pieces, reserving 1 spear for garnishing. 6. For the egg mixture: in a bowl, add the eggs, water, parsley, 1/4 tsp of the salt and pepper and beat until well combined. 7. Stir in the cheese and keep aside. 8. In a heavy oven-proof, 12-inch frying pan, heat the oil and sauté the bell pepper for about 5 minutes. 9. Stir in butter, onion and asparagus pieces and sauté for about 1 minute. 10. Pour egg mixture and quickly stir gently to mi with vegetables. 11. Cover the pan and transfer into the oven. Cook in the oven for about 10 minutes. 12. Uncover and cook in the oven for about 10 minutes. 13. Remove from the oven and keep aside for about 5 minutes before serving. 14. Cut frittata into wedges and serve with a garnishing of reserved asparagus pieces, lemon wedges and parsley. California Omelet

73

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.

74

Mediterranean Inspired Squash

Korean

Dinner (Chicken with Vegetables)

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 705.2 Fat 9.8g Cholesterol 36.3mg Sodium 656.6mg Carbohydrates 125.7g Protein 24.7g

Ingredients 1 tbsp vegetable oil 12 asparagus spears, quartered 1 tbsp minced garlic 1/2 C. bell pepper, sliced 1/2 C. onion, diced 1 1/2 sliced mushrooms 1/2 lb. chicken breast, diced 3 C. prepared rice

1/4 C. dried cranberries 2 tsps cornstarch 3 tbsps teriyaki sauce 1/2 C. chicken broth

Directions 1. Place a large pan over medium heat. Heat in it the oil. 2. Cook in it the asparagus, peppers, onions, garlic and mushrooms for 4 to 6 min. 3. Stir in the chicken with cranberries, rice, a pinch of salt and pepper. Cook them for 6 min. 4. Get a mixing bowl: Whisk in it the cornstarch, teriyaki, and chicken broth. 5. Add the mixture to the pan and let it cook until the sauce becomes thick. 6. Serve your chicken pan warm. Enjoy.

Korean Dinner

75

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.

76

Asparagus Omelet

Artisanal

Prep Time: 15 mins

Chicken Salad

Total Time: 55 mins Servings per Recipe: 4 Calories 570.2 Fat 49.0g Cholesterol 46.4mg Sodium 2001.6mg Carbohydrates 12.2g Protein 23.4g

Ingredients

Directions

Salad 4 chicken breast halves, bone-in & skinon extra virgin olive oil kosher salt ground black pepper 1/2 lb. asparagus, ends removed, and cut in thirds diagonally 1 red bell pepper, cored and seeded 2 scallions, sliced diagonally 1 tbsp sesame seeds, toasted Dressing 1/2 C. vegetable oil 1/4 C. apple cider vinegar 4 tbsp soy sauce 1 1/2 tbsp dark sesame oil 1/2 tbsp honey 1 garlic clove, minced 1/2 tsp peeled grated ginger 1/2 tbsp sesame seeds, toasted 1/4 C. creamy peanut butter 2 tsp kosher salt 1/2 tsp ground black pepper

1. Before you do anything, preheat the oven to 350 F. 2. Place a large pot of water over medium high heat. Bring it to a boil. 3. Stir in it the asparagus with a pinch of salt. Let it cook for 4 to 6 min or until it becomes tender. 4. Run the asparagus under some cold water. Drain it. 5. Coat the chicken breasts with oil. Season them with some salt and pepper. 6. Place them on a baking sheet. Place them in the oven and let them cook for 36 to 45 min 7. Slice the peppers and chicken breasts into stripes. 8. Get a small mixing bowl: Whisk in it the dressing ingredients. 9. Get a serving bowl: Toss in it the chicken with asparagus, sliced peppers, and dressing 10. Adjust the seasoning of the salad then serve it. 11. Enjoy.

Artisanal Chicken Salad

77

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.

78

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

Summer

Breakfast Wraps

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 305.4 Fat 18.2g Cholesterol 376.2mg Sodium 207.8mg Carbohydrates 17.7g Protein 22.3g

Ingredients 8 eggs 1/2 C. milk 1 tbsp sage, chopped 1 tsp thyme, chopped 2 garlic cloves, chopped

1/4 C. pecorino cheese, grated 24 stalks asparagus 2 tbsp extra virgin olive oil

Directions 1. Get a mixing bowl: Whisk in the milk, sage, thyme, garlic, pecorino, a pinch of salt and pepper. 2. Place a saucepan over medium heat. Place in it the asparagus and cover them with hot water. 3. Cook them for 3 min until they become tender. Drain them. 4. Place a large skillet over medium heat. Heat in the olive oil. 5. Pour in it 1/4 of the eggs mix and swirl the pan to spread it in an even layer. 6. Cook the omelet for 1 min on each side until it is done. 7. Place it aside and repeat the process with the remaining eggs mixture. 8. Place 1/4 of the asparagus on an omelet then roll it. 9. Repeat the process with the rest of the omelets and asparagus. 10. Serve them with toppings of your choice. 11. Enjoy.

Summer Breakfast Wraps

79

REDMOND

Veggie Wraps

Prep Time: 15 mins Total Time: 23 mins Servings per Recipe: 1 Calories 335.5 Fat 11.8g Cholesterol 0.3mg Sodium 89.8mg Carbohydrates 50.5g Protein 16.4g

Ingredients 24 asparagus spears 1 ripe avocado, pitted and peeled 1 tbsp lime juice 1 garlic clove, minced 1 1/2 C. cooked long-grain brown rice, cold 3 tbsp plain nonfat yogurt

3 (10 inches) whole wheat tortillas 1/3 C. cilantro leaf 2 tbsp chopped red onions

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

Place a large saucepan over high heat. Heat in it 2 inches of water. Place over it a basket and cook in it the asparagus with a lid on for 7 to 9 min. Once the time is up, place it in an ice bowl and drain it. Get a mixing bowl: Mix in it the avocado, lime juice, and garlic to make the salsa. Get a mixing bowl: Mix in it the rice with yogurt. Place a large skillet over medium heat. Warm in it the tortillas for few seconds on each side. 7. Place the tortillas on serving plates. Top them with the avocado salsa followed by the yogurt mixture, asparagus, cilantro, and onion. 8. Fold your tortillas burrito style. Wrap them in a cling foil and place them in the fridge for 70 min. 9. Once the time is up, slice your wraps in half then serve them. 10. Enjoy.

80

Redmond Veggie Wraps

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.

Herbed Seafood Soup

81

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 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.

82

Milky Asparagus Soufflé

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 turkey 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

83

ORZO

Cauldron

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 12 Calories 149.5 Fat 4.8g Cholesterol 124.0mg Sodium 799.9mg Carbohydrates 14.0g Protein 11.7g

Ingredients 3 quarts chicken broth 1 C. dried orzo pasta 1/2 lb. asparagus, sliced 8 eggs, beaten 2 lemons, juice

1 bunch scallion, chopped 4 -6 dashes lemon extract ground black pepper

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

84

In a pan, add the chicken stock and cook until boiling. Stir in the orzo and cook for about 6-7 minutes. Add the asparagus and cook for about 6-7 minutes. Slowly, add the beaten eggs, beating continuously. Cook for about 1 minute. Remove from the heat and stir in the remaining ingredients. Enjoy hot.

Orzo Cauldron

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

85

ORANGE

Asparagus

Prep Time: 10 mins Total Time: 18 mins Servings per Recipe: 4 Calories 60.4 Fat 1.8g Cholesterol 0.0mg Sodium 2.7mg Carbohydrates 9.4g Protein 3.4g

Ingredients 1 lb. fresh asparagus, trimmed 1/2 C. orange juice 1 tsp orange zest, grated 1 1/2 tsp cornstarch

1 inch gingerroot, peeled and grated 2 tbsp slivered almonds, toasted

Directions 1. Put the asparagus spears in a steamer. Cook them for 6 min. 2. Place a heavy saucepan over medium heat. Combine in it the juice, zest and cornstarch. 3. Bring them to a boil. Lower the heat and let the sauce cook for 4 min. 4. Turn off the heat and stir in the ginger. 5. Transfer the asparagus on a serving plate. Drizzle over them the orange sauce. 6. Serve them right away. 7. Enjoy.

86

Orange Asparagus

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. turkey 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. In a bowl, add eggs, milk and asparagus and beat till well combined. Keep aside. 2. In a pan, heat oil on medium heat and cook green pepper and onion for about 5 minutes. 3. Stir in turkey and garlic salt and top with egg mixture evenly. 4. Add Provolone cheese slices and cook for about 3 minutes. 5. Gently fold the omelet in half and cook for about 2 minutes.

Garden Omelet

87

PARMESAN

Eggs with Spears

Prep Time: 6 mins Total Time: 15 mins Servings per Recipe: 4 Calories 271.0 Fat 16.2g Cholesterol 39.6mg Sodium 503.0mg Carbohydrates 6.8g Protein 25.2g

Ingredients 1 lb. asparagus, trimmed of tough ends 2 cups egg substitute salt and pepper 1 tbsp. basil leaves, minced 1 tsp. butter

4 ounces Neufchatel cheese, cut 1/2 cup shredded mozzarella cheese 3 tbsps. grated parmesan cheese

Directions 1. Pour about 1" water into a pot and allow to boil. Slice the asparagus into 1" parts. Stir in the asparagus pieces to the boiling water and leave for 4 minutes until the asparagus become soft. Remove the excess water with the use of a colander. Whisk the egg substitute, basil and seasonings and combine well. Place butter into another frying pan and heat well. 2. Fold in the egg substitute mixture and sprinkle Neufchatel cheese on top. Allow to scramble the eggs. Stir in the asparagus, parmesan and mozzarella. Garnish with basil depending on your desire. 3. Enjoy.

88

Parmesan Eggs with Spears

Springtime Snack

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 2 Calories 658 kcal Fat 49.6 g Carbohydrates 39.8g Protein 17.2 g Cholesterol 32 mg Sodium 860 mg

Ingredients 6 asparagus spears, ends trimmed, cut into 1-inch pieces 1/2 C. mayonnaise 2 tbsp grated Parmesan cheese 1/4 tsp dry mustard

2 egg whites 1 prebaked pizza crust

Directions 1. 2. 3. 4. 5.

Set your oven to 450 degrees F before doing anything else. In a pan of boiling water, cook the asparagus for about 1-2 minutes. Drain well and rinse under cold water, then pat dry. In a bowl, mix together the Parmesan, mayonnaise and mustard. In a glass bowl, add the egg whites and beat till stiff peaks form and fold into Parmesan mixture. 6. Arrange the crust onto a baking sheet. 7. Place the asparagus over the crust and top with the Parmesan mixture. 8. Cook everything in the oven for about 8-10 minutes.

Springtime Snack

89

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.

90

Hollandaise Asparagus Golden Pie

Fettuccine

Asparagus

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. Stir everything once more. 12. Enjoy.

Fettuccine Asparagus

91

FILLING

Dinner Meal

Prep Time: 20 mins Total Time: 4 hrs 20 mins Servings per Recipe: 4 Calories 309 kcal Fat 7.4 g Carbohydrates 33.5g Protein 29.1 g Cholesterol 69 mg Sodium 70 mg

Ingredients 1 tbsp vegetable oil 4 skinless, boneless chicken breast halves, cut into strips 1 onion, sliced thin salt and ground black pepper to taste 2 ripe Bartlett pears, cored and sliced 1 lb. fresh asparagus, trimmed 4 cloves garlic, minced

2 tbsp balsamic vinegar 3 tbsp apple juice 1 tsp dried rosemary 1 tbsp grated fresh ginger 2 tbsp dark brown sugar

Directions 1. 2. 3. 4. 5.

In a skillet, heat oil on medium heat. Add the chicken and cook for about 3-5 minutes. Transfer the chicken into a slow cooker. Add the onion, salt and pepper and top with the pears and asparagus. In a bowl, mix together the garlic, balsamic vinegar, apple juice, rosemary, ginger and sugar. 6. Place the vinegar mixture on top and again season with the salt and pepper. 7. Set the slow cooker on Low. 8. Cover and cook for about 4-6 hours.

92

Filling Dinner Meal

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 turkey 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

93

TRADITIONAL

Restaurant Style Paella

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 4 Calories 747.9 Cholesterol 0.0mg Sodium 91.4mg Carbohydrates 136.8g Protein 17.5g

Ingredients 1/4 C. olive oil 1/2 C. onion, chopped 1 tsp garlic, finely chopped 1 medium-size sweet red peppers or 1 green pepper, seeded, deribbed and cut into strips 8 pieces asparagus 1 tomatoes, chopped

1/2 C. fresh peas 1/2 tsp saffron, ground 8 medium-size mushrooms, sliced salt & pepper 2 artichokes, cut in quarters 6 C. boiling water 3 C. medium grain rice

Directions 1. Set your oven to 400 degrees F before doing anything else. 2. In a large deep ovenproof skillet, heat the oil on medium heat and stir fry the vegetables for about 1 minute. 3. Stir in the rice, salt, black pepper and water and bring to a boil. 4. Stir in the saffron and arrange the skillet on the floor of the oven. 5. Cook for about 20 minutes. 6. Remove from the oven and keep aside, covered for about 5 minutes before serving.

94

Traditional Restaurant Style Paella

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

95

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.

96

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 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 turkey 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

97

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.

98

Traditional Restaurant Style Paella