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Asparagus with Asiago

Asparagus with Asiago
Prep Time
15 minutes
Number of Servings
4 servings
Ingredients
  • 2 Tbsp olive oil
  • 1 or 2 cloves garlic, chopped
  • [q:1/2] lbs asparagus, trimmed and chopped
  • [q:1/3] cup shredded Asiago cheese
Directions
  1. Heat olive oil in a saute pan with a clear lid over medium heat. Add garlic and saute for 30 seconds.
  2. Stir in asparagus and increase heat to medium-high.
  3. Add 2 tablespoons water, cover, and steam one minute, or until asparagus is bright green and just tender.
  4. Remove from heat, stir once more and then sprinkle Asiago over the top.
  5. Replace the lid to melt the cheese and keep dish warm until serving.
Nutrition Info
115 Calories, 5 g Protein, 5 g Carbohydrates, .5 g Fiber, 9 g Total fat, 140 mg Sodium, [nutrition:5] Vitamin C, [nutrition:4] Vitamin A, [nutrition:1] Folate

Grilled Scallops with Asparagus Salad

Grilled Scallops with Asparagus Salad
A Seafood Favorite with Marinade
Prep Time
25 minutes, plus 30 minutes marinate time
Number of Servings
Serves 4
Ingredients
  • 8 Tbsp oil, divided
  • 2 tsp toasted sesame oil, divided
  • 20 scallops, connective muscles removed
  • 3 Tbsp balsamic vinegar
  • [q:1 1/2] Tbsp low-sodium soy sauce
  • 1 shallot, minced
  • 2 garlic cloves, minced
  • 2 tsp minced fresh ginger
  • Salt and freshly ground black pepper
  • 1 lb thin asparagus, trimmed
  • 8 cups salad greens
Directions
  1. Combine 2 tablespoons of the oil, 1 teaspoon of the sesame oil, and the scallops in a medium bowl. Toss to coat. Marinate in the fridge for 30 minutes.
  2. Whisk balsamic vinegar, soy sauce, shallot, garlic, ginger, remaining teaspoon of sesame oil, 5 tablespoons of the oil, and salt and pepper to taste. Set dressing aside.
  3. Heat grill to medium-high. Brush asparagus with remaining tablespoon of oil. Sprinkle with salt and pepper. 
  4. Grill asparagus and scallops, turning occasionally, until asparagus is brown and crisp-tender and scallops are just opaque in center, about 5 minutes. 
  5. Divide salad greens, asparagus, and scallops between 4 plates. Drizzle each portion with balsamic dressing.
Nutrition Info
415 Calories, 20 g Protein, 16 g Carbohydrates, 4 g Fiber, 31 g Total fat (3 g sat), 873 mg Sodium, [nutrition:5] Vitamin B12, K, Phosphorus, [nutrition:4] Vitamin E, [nutrition:3] Vitamin A, [nutrition:2] Vitamin B1 (thiamine), B2 (riboflavin), B6, Folate, Iron, [nutrition:1] Vitamin B3 (niacin), C, Magnesium, Potassium, Zinc

Toasted Israeli Couscous with Spring Vegetables

Toasted Israeli Couscous with Spring Vegetables
Prep Time
30 minutes
Number of Servings
Serves 6
Ingredients
  • 4 Tbsp extra-virgin olive oil, divided
  • 2 Tbsp fresh lemon juice
  • [q:1/2] tsp finely grated lemon peel
  • 2 large garlic cloves, minced, divided
  • [q:1 1/3] cups Israeli couscous
  • [q:1 3/4] cups low-sodium vegetable broth, plus additional as needed
  • 6 to 8 saffron threads
  • 1 lb slender asparagus spears, trimmed of woody ends, cut diagonally into [q:3/4]-inch pieces
  • 8 oz sugar snap peas, trimmed, cut diagonally into [q:1/2]-inch pieces
  • 1 cup shelled fresh green peas or frozen, thawed
  • [q:1/3] cup chopped fresh chives
  • Salt and freshly ground black pepper
Directions
  1. Whisk 2 tablespoons of the oil, the lemon juice, the lemon peel, and [q:1/2] of the minced garlic in a small bowl. Set dressing aside.
  2. Heat 1 tablespoon of the oil in a heavy medium saucepan over medium heat. Add couscous, sprinkle with salt, and saute until most of couscous is golden brown, about 5 minutes.
  3. Add broth and saffron threads, increase heat, and bring to boil. Reduce heat to medium low, cover, and simmer until liquid is absorbed and couscous is tender, about 10 minutes, stirring occasionally. Add additional broth by tablespoonfuls if mixture becomes too dry.
  4. Meanwhile, heat remaining tablespoon of oil in a heavy large skillet over high heat. Add asparagus, sugar snap peas, green peas, and remaining garlic. Sprinkle with salt and pepper to taste. Saute until crisp-tender, about 3 minutes. Transfer vegetables to a large bowl.
  5. Add couscous to bowl with vegetables. Drizzle dressing over. Add chives and toss. Season with salt and pepper to taste.
Nutrition Info
293 Calories, 9 g Protein, 42 g Carbohydrates, 5 g Fiber, 10 g Total fat (1 g sat, 7 g mono, 1 g poly), 92 mg Sodium, [nutrition:2] Vitamin C, Folate, [nutrition:1] Vitamin A, B1 (thiamine), B2 (riboflavin), B3 (niacin), Iron, Manganese

Gnocchi with Asparagus, Edamame, and Parmesan

Gnocchi with Asparagus, Edamame, and Parmesan
Prep Time
35 minutes
Number of Servings
Serves 4
Ingredients
  • 1 lb store-bought potato gnocchi 
  • Extra-virgin olive oil
  • 1 large bunch of asparagus  (1 lb), woody stems removed, cut into 2-inch pieces 
  • Sea salt and black pepper
  • 1 cup frozen shelled edamame beans
  • 1 Tbsp chopped chives
  • Juice of 1 small lemon
  • 2  oz Parmesan cheese, shaved
Directions
  1. Bring a large pot of salted water to boil and add gnocchi. Cook for 2 to 3 minutes, until gnocchi float to top. Drain and refresh under cold running water. 
  2. Heat a large frying pan over medium–high heat, drizzle with oil, and, once hot, add asparagus, along with a pinch of salt. Fry for about 2 minutes, until asparagus pieces are starting to char but are still crisp. Remove asparagus from pan. 
  3. Place pan back on heat and add frozen edamame together with a splash of water and a pinch of salt. Cook for 2 to 3 minutes, until edamame are soft yet still have a bite. Drain and add to asparagus. 
  4. In same pan over medium–high heat, drizzle some oil and, when hot, add gnocchi. Fry until gnocchi are golden and crispy. Remove from pan and allow everything to cool slightly. 
  5.  Combine gnocchi with asparagus, edamame, and chives. Squeeze over lemon juice, drizzle over some oil, and season with a big pinch of salt and lots of pepper. To serve, place salad on a serving plate and scatter over shaved Parmesan. 
Nutrition Info
303 Calories, 15 g Protein, 32 mg Cholesterol, 42 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 6 g Fiber, 9 g Total fat (3 g sat), 556 mg Sodium, [nut:5] Folate, [nut:3] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin C, Vitamin K, Phosphorus, [nut:2] Vitamin B3 (niacin), Vitamin B6, Calcium, Iron, [nut:1] Vitamin E, Magnesium, Potassium, Zinc

Asparagus, Spinach, and Chicken Sausage Frittata

Asparagus, Spinach, and Chicken Sausage Frittata
Prep Time
35 minutes prep time
Number of Servings
​Makes 12 mini frittatas
Ingredients
  • Olive oil
  • 8 eggs
  • [q:1/2] cup low-fat milk
  • [q:1/2] tsp salt
  • [q:1/8] tsp black pepper
  • [q:3/4] cup pre-cooked, chopped chicken sausage (from 2 links)
  • [q:1/2] cup chopped steamed asparagus
  • [q:1/2] cup sliced baby spinach leaves (these do not need to be cooked)
  • [q:1/2] cup shredded Swiss cheese
Directions
  1. Preheat oven to 350°.
  2. Oil a 12-cup muffin tin with the oil, or insert cupcake papers. Whisk eggs, milk, salt, and pepper in a large bowl. Stir in cooked sausage, asparagus, spinach, and cheese.
  3. Fill muffin cups just below their rims with egg mixture.
  4. Bake for approximately 25 minutes, until set.
Nutrition Info
Per serving (2 frittatas): 244 Calories, 18 g Protein, 4 g Carbohydrates, 17 g Total fat (7 g sat), 328 mg Sodium, [nutrition:4] Phosphorus, [nutrition:2] Vitamin B2 (riboflavin), B12, K, Calcium, [nutrition:1] Vitamin A, B6, Zinc

Black Lentil and Salsa Verde Salad

Black Lentil and Salsa Verde Salad
Prep Time
45 minutes
Number of Servings
4
Ingredients
  • [q:1/2] cups dried Puy or other lentils
  • 1 tsp rice wine vinegar
  • 3 Tbsp chopped sorrel leaves*
  • [q:2/3] cup mint leaves
  • [q:2/3] cup cilantro
  • [q:1/4] cup olive oil
  • Finely grated zest and juice of 1 lime
  • [q:1 1/2] cups cherry tomatoes, chopped
  • Sesame oil, for griddling
  • 2 cups chopped asparagus
  • Himalayan pink salt

Mint Yogurt (optional)

  • [q:1/2] cup coconut milk yogurt
  • [q:2/3] cup mint leaves
  • [q:1/4] tsp smoked paprika
Directions
  1. Cook lentils according to package instructions. When cooked, stir in vinegar and set aside.
  2. Next, make Salsa Verde. Put sorrel leaves, mint, cilantro, oil, and lime juice into a food processor or blender. Pulse until you get a chunky texture. Alternatively, chop and combine them by hand.
  3. Transfer Salsa Verde to a bowl and stir in chopped tomatoes. Add a splash of sesame oil to a grill pan over high heat and grill asparagus on each side until soft and striped with lovely dark charcoal lines.
  4. Put lentils on a serving plate and season with salt. Then, pile Salsa Verde and tomato mixture along with asparagus on top, with a final garnish of lime zest. If you’d like to serve this salad with Mint Yogurt, simply mix all Mint Yogurt ingredients together in a separate bowl and serve alongside.
Nutrition Info
361 Calories, 17 g Protein, 36 g Carbohydrates, 13 g Fiber, 19 g Total fat (3 g sat, 10 g mono, 2 g poly), 117 mg Sodium, [nutrition:4] Vitamin K, Calcium, Iron, [nutrition:2] Vitamin A, C, Copper, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), B6, Biotin, Folate, Manganese, Molybdenum, Phosphorus

Asparagus Bisque

Asparagus Bisque
Number of Servings
4
Ingredients
  • 1 large bunch (about 1 lb) fresh asparagus 
  • 3 cups water or vegetable stock
  • 2 Tbsp vegetable broth powder
  • 2 leeks (about 2 cups), mostly white parts and some green, sliced thinly
  • 1 small yellow onion, chopped small
  • 2 shallots, peeled and minced
  • 1 clove garlic, minced
  • 1 tsp chopped fresh thyme leaves
  • 1 Tbsp chopped fresh parsley
  • [q:1/8] tsp freshly ground black pepper
  • [q:1/4] tsp salt
  • [q:1/2] package Mori-Nu Silken Lite Firm Tofu, pureed to become [q:3/4] cup by volume
  • 1 Tbsp white miso
Directions
  1. Cut 2 inches off bottom of asparagus stalks and peel each stalk about 3 inches up.
  2. Cut asparagus into 2 inch pieces.
  3. Add all ingredients, except tofu and miso, to a large soup pot and bring to a boil. Reduce heat to simmer and cook covered for 30 minutes.
  4. Turn off heat. Add tofu and miso to soup and cool for about 10 to 15 minutes.
  5. Puree the soup in blender until it's smooth. Pass through wire mesh strainer to remove any remaining stalk fiber. Best served with croutons or chopped chives.
Nutrition Info
Calories: 110,Total Fat: 41g (saturated fat: .6g, polyunsaturated fat: 2.3g), Total Carbohydrate: 14.7g (dietary fiber: 2.9g, sugars 3.3g), Protein: 8.8g

Sesame Asparagus Salad

Sesame Asparagus Salad
Prep Time
10 minutes
Number of Servings
8
Ingredients
  • 2 lbs fresh asparagus
  • 4 tsp gluten-free soy sauce (sometimes found as wheat-free tamari sauce)
  • 1 tsp honey
  • 2 tsp sesame oil
  • 2 Tbsp toasted sesame seeds 
Directions
  1. Cut asparagus into [q:1 1/2] inch pieces.
  2. Place in pot of salted boiling water so that pieces are covered.
  3. Cook until tender.
  4. Rinse immediately in cold water to stop cooking. Pat dry.
  5. Mix soy sauce, honey, sesame oil, and toasted sesame seeds.
  6. Pour over asparagus and chill 30 minutes and serve. 
Nutrition Info
48 Calories, 3 g Protein, 6 g Carbohydrates, 3 g Fiber, 2 g Total fat (1 g poly), 68 mg Sodium, Vitamin K, Copper, Vitamin B1 (thiamine), B2 (riboflavin), Folate, Iron, Manganese, Molybdenum, Phosphorus, Zinc

Asparagus Orange Salad

Asparagus Orange Salad
Number of Servings
4
Ingredients

Salad

  • 2 bunches asparagus

  • 2 firm, ripe tomatoes, cored, quartered, and cut into bite-sized pieces

  • 3 blood oranges, peeled and sectioned

  • 1 large bunch romaine, shredded

Dressing

  • [q:1/2] c red wine vinegar

  • [q:1/2] c orange juice

  • 1 Tbsp fresh garlic, minced

  • 1 tsp paprika

  • 1 tsp freshly ground black pepper

Directions
  1. For dressing, combine all dressing ingredients and whisk.

  2. Remove tough asparagus ends, cut on the diagonal into 1-inch pieces, and blanch.

  3. Put asparagus, tomatoes, oranges, and romaine in large bowl. Toss gently with dressing, and serve. 

Chef A’s Tip: Be creative! Feel free to forge new fusions. Do you prefer balsamic over red wine vinegar? Go for it! Did you just pick up gorgeous strawberries from the market? Use them instead of oranges for this salad. Remember Pritikin Chef Anthony’s mantra: "If you like foods individually, chances are you will love them when they’re combined." It’s all about discovering new taste treats!