Lemon garlic roasted asparagus

Asparagus are incredibly simple to cook whether you're doing it on the stove top or in the oven. Steaming or sauteing asparagus on the stove is the fastest but they cook quickly so they require more attention (overcooked asparagus is a sad, sad thing). Roasting asparagus in the oven takes a little longer but you won't have to watch them as closely. You can season them with whatever you want but I love asparagus so much that I usually just do salt and pepper, sometimes a little garlic. I happened to have a lemon sitting on my counter so I made use of that as well.



Servings Per Recipe: 3
Prep time: 10 min. Cook time: 20 min. Total: 30 min.


STEP 1: Preheat the oven to 400 degrees. Rinse the asparagus well and cut off about one inch off the bottom of the stems (this part tends to be very fibrous and stringy).

STEP 2: Place the asparagus on a baking sheet lined with foil and drizzle with olive oil. Mince the clove of garlic and zest the lemon. Sprinkle salt and freshly ground pepper over the asparagus, add the garlic and half of the lemon zest. Toss everything with your hands until everything is coated in oil and seasoning. Spread the asparagus out so they are in a single layer on the baking sheet.

STEP 3: Place the asparagus in the oven. After ten minutes in the oven, use a spatula to stir the asparagus and then roast for ten more minutes. After twenty minutes total, the asparagus should be tender and even a little crispy on the tips.

STEP 4: When the asparagus come out of the oven, sprinkle the remaining fresh lemon zest and just a little lemon juice.

Step By Step Photos

Wash the asparagus well before you begin. Choose asparagus that are neither too thin or too thick (super fat asparagus can be super stringy/woody).


Cut off about one inch from the bottom of the stalks. The ends tend to be more stringy and they dry out while they're in the super market.


Place the asparagus on a baking sheet covered with foil. Drizzle 1 Tbsp of olive oil over top. Add salt, pepper, minced garlic and half of the lemon zest. Toss everything to coat and throw it into a preheated 400 degree oven.


Roast in the oven for 20 minutes, stirring it once half way through. After twenty minutes, the asparagus should be tender, just slightly shriveled and a little bit crispy on the tips. You don't want to let them cook so long that they end up as super shriveled, limp pieces of green string. They should still have a little bit of strength so that you have something to chew!



Simple and delicious!

Fried Rice

Serves 4 to 6

This is a basic recipe for fried rice that you can add to as desired. If adding other ingredients, increase the number of eggs to 3.
Need a bit of help? Here are step by step photo instructions showing how to make basic fried rice.

Ingredients:

• 1 - 2 green onions, as desired
• 2 large eggs
• 1 teaspoon salt
• Pepper to taste
• 4 tablespoons oil for stir-frying, or as needed
• 4 cups cold cooked rice
• 1 - 2 tablespoons light soy sauce or oyster sauce, as desired

Preparation:

Wash and finely chop the green onion. Lightly beat the eggs with the salt and pepper.

Heat a wok or frying pan and add 2 tablespoons oil. When the oil is hot, add the eggs. Cook, stirring, until they are lightly scrambled but not too dry. Remove the eggs and clean out the pan.

Add 2 tablespoons oil. Add the rice. Stir-fry for a few minutes, using chopsticks or a wooden spoon to break it apart. Stir in the soy sauce or oyster sauce as desired.

When the rice is heated through, add the scrambled egg back into the pan. Mix thoroughly. Stir in the green onion. Serve hot.

Smoky Stuffed Peppers

Turkey sausage and smoked cheese give a flavorful boost to this versatile, somewhat retro dinner. We've speeded it up by microwave-blanching the peppers and using instant brown rice. If possible, choose peppers that will stand upright.
6 servings

6 large bell peppers, tops cut off, seeded
12 ounces hot Italian turkey sausage links, removed from casings
1 1/2 cups reduced-sodium chicken broth
4 plum tomatoes, chopped
2 cups instant brown rice
1 cup chopped fresh basil
1 cup finely shredded smoked cheese, such as mozzarella, Cheddar or Gouda, divided

1. Position rack in upper third of oven; preheat broiler.
2. Place peppers cut-side down in a large microwave-safe dish. Fill the dish with 1/2 inch of water, cover and microwave on High until the peppers are just softened, 7 to 10 minutes. Drain the water and transfer the peppers to a roasting pan.
3. Meanwhile, cook sausage in a large nonstick skillet over medium-high heat, breaking it up into small pieces with a wooden spoon, until cooked through, about 5 minutes. Stir in broth, tomatoes and rice; increase heat to high and bring to a simmer. Cover, reduce heat to medium-low and simmer until the rice is softened but still moist, 5 minutes. Remove from the heat and let stand, covered, until the rice absorbs the remaining liquid, about 5 minutes.
4. Stir basil and half the cheese into the rice mixture. Divide the filling among the peppers, then top with the remaining cheese. Broil until the cheese is melted, 2 to 3 minutes.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 3 days.

Nutrition

Per serving: 294 calories; 11 g fat ( 5 g sat , 0 g mono ); 45 mg cholesterol; 32 g carbohydrates; 19 g protein; 5 g fiber; 533 mg sodium; 418 mg potassium.

Pineapple Tofu Stir-Fry

At last - a sweet-and-sour dish with a fresh, not cloying, taste. Add a pinch of crushed red pepper, a splash of chile-garlic sauce or a dash of hot sauce to give it a little heat.
2 servings, 1 1/2 cups each

1 8-ounce can pineapple chunks or tidbits, 3 tablespoons juice reserved
5 teaspoons rice vinegar
1 tablespoon reduced-sodium soy sauce
1 tablespoon ketchup
2 teaspoons brown sugar
7 ounces extra-firm, water-packed tofu, drained, rinsed and cut into 1/2-inch cubes (See Tip for Two)
1 teaspoon cornstarch
3 teaspoons canola oil, divided
1 tablespoon minced garlic
2 teaspoons minced ginger
1 large bell pepper, cut into 1/2-by-2-inch strips

1.Whisk the reserved 3 tablespoons pineapple juice, vinegar, soy sauce, ketchup and sugar in a small bowl until smooth. Place tofu in a medium bowl; toss with 2 tablespoons of the sauce. Let marinate for 5 minutes. Add cornstarch to the remaining sauce and whisk until smooth.


2.Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Transfer the tofu to the skillet using a slotted spoon. Whisk any remaining marinade into the bowl of sauce. Cook the tofu, stirring every 1 to 2 minutes, until golden brown, 7 to 9 minutes total. Transfer the tofu to a plate.

3.Add the remaining 1 teaspoon oil to the skillet and heat over medium heat. Add garlic and ginger and cook, stirring constantly, until fragrant, about 30 seconds. Add bell pepper and cook, stirring often, until just tender, 2 to 3 minutes. Pour in the sauce and cook, stirring, until thickened, about 30 seconds. Add the tofu and pineapple chunks (or tidbits) and cook, stirring gently, until heated through, about 2 minutes more.

Tips & Notes

Make Ahead Tip: The tofu can marinate (Step 1) for up to 30 minutes.

Tips for Two

Tofu

Storage: Rinse leftover tofu, place in a storage container and cover with water; it keeps up to 4 days in the refrigerator if the water is changed every day or 2; freeze tofu for up to 5 months. (Freezing tofu yields a pleasingly chewy result that some people prefer. Don't be surprised if the frozen tofu turns a light shade of caramel.)

Uses: Crumble and use instead of the meat in your favorite tuna or chicken salad recipe; dice and add to a vegetable stir-fry; add leftover silken tofu to smoothies.

Nutrition Per serving: 263 calories; 12 g fat ( 1 g sat , 5 g mono ); 0 mg cholesterol; 34 g carbohydrates; 10 g protein; 4 g fiber; 368 mg sodium; 549 mg potassium.

Sweet Potato & Black Bean Chili for Two

2 Servings, 2 Cups each

2 teaspoons extra-virgin olive oil
1 small onion, finely diced
1 small sweet potato, peeled and diced
2 cloves garlic, minced
1 tablespoon chili powder
2 teaspoons ground cumin
1/4 teaspoon ground chipotle chile, (see Note)
1/8 teaspoon salt, or to taste
1 1/3 cups water
1 15-ounce can black beans, rinsed
1 cup canned diced tomatoes
2 teaspoons lime juice
2 tablespoons chopped fresh cilantro

1.Heat oil in a large saucepan over medium-high heat. Add onion and potato and cook, stirring often, until the onion is slightly softened, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, until fragrant, about 30 seconds. Add water, bring to a simmer, cover, reduce heat to maintain a gentle simmer and cook until the potato is tender, 10 to 12 minutes. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat to maintain a simmer and cook until slightly reduced, about 4 minutes. Remove from the heat and stir in cilantro.


Tips & Notes

Make Ahead Tip: Add all the ingredients except the cilantro; cover and refrigerate for 2 days. Reheat, stir in the cilantro and add more lime if desired.

Note: Chipotle peppers are dried, smoked jalapeno peppers. Ground chipotle can be found in the specialty spice section of most supermarkets.

NutritionPer serving: 374 calories; 6 g fat ( 1 g sat , 4 g mono ); 0 mg cholesterol; 67 g carbohydrates; 14 g protein; 15 g fiber; 699 mg sodium; 603 mg potassium.

Quinoa, Mango & Black Bean Salad

Eating Well:

1/2 cup quinoa, (see Note)
1 cup water
1/4 cup orange juice
1/4 cup chopped fresh cilantro
2 tablespoons rice vinegar
2 teaspoons toasted sesame oil
1 teaspoon minced fresh ginger
1/8 teaspoon salt
Pinch of cayenne pepper
1 small mango, diced (see Tip)
1 small red bell pepper, diced
1 cup canned black beans, (see Tips for Two), rinsed
2 scallions, thinly sliced

1.Toast quinoa in a small dry saucepan over medium heat, stirring often, until it crackles and becomes aromatic, 4 to 6 minutes. Transfer to a fine sieve and rinse thoroughly. Return the quinoa to the pot and add water. Bring to a simmer; reduce heat to maintain a simmer. Cover and cook until the quinoa is tender and the liquid has been absorbed, 15 to 20 minutes.

2.Meanwhile, whisk orange juice, cilantro, vinegar, oil, ginger, salt and cayenne in a medium bowl. Add mango, bell pepper, beans and scallions; toss to coat.

3.When the quinoa is finished cooking, add to the mango mixture and toss to combine.
Tips & Notes


Make Ahead Tip: This salad can be made up to 2 days in advance (cover and refrigerate). Serve chilled.

Note: Quinoa, a delicately flavored grain, was a staple in the ancient Incas' diet. Toasting it before cooking enhances its flavor, and rinsing removes any residue of saponin, quinoa's natural, bitter protective covering.

Tip: To dice a mango:

1. Slice both ends off the mango, revealing the long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife.

2. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces.

3. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side.

4. Cut the fruit into the desired shape.

Tips for Two: Refrigerate leftover canned beans for up to 3 days. Add to green salads and soups; mash with garlic powder and chopped fresh herbs for a quick dip; make Spiced Pinto Beans.


Per serving: 422 calories; 9 g fat ( 1 g sat , 2 g mono ); 0 mg cholesterol; 74 g carbohydrates; 0 g added sugars; 15 g protein; 19 g fiber; 258 mg sodium; 642 mg potassium.


Nutrition Bonus: Vitamin C (210% daily value), Vitamin A (50% dv), Magnesium (22% dv), Vitamin E (20% dv).
Carbohydrate Servings: 312

Canned Salmon

I'm not a fan of Trader Joe's pink but there red (wild caught sockeye) is very good. It has skin and bones but is pretty solid and at $2.59 for a 7.5 oz. can is a very good value. I'm not a fan of the bones but they're easy to pick out. Being a middle age male calcium is not something I need or want in my diet.
The best skinless/boneless variety I've had so far is Wild Planet sockeye. Their pink variety is also boneless/skinless and cost about $1 less per can.

bumble bee skinless and boneless pink salmon
 
bumble bee prime fillet, in the gold can...the best, no bones or skin


the salmon that comes in a pouch - no bones or skin (Chicken of the Sea). The recipe for Salmon Cakes with Lemon Herb Sauce on their site is also very good.

Salmon Asparagus Alfredo

Rate thisServings: Serves 4 Course: Dinner Prep/Cook time: 15 minutes Diet Considerations: Good source of Omega3, Good source of Calcium, Good source of Protein

Ingredients

1. 1 can or pouch (5 oz.) Bumble Bee® Pink Salmon, drained and flaked
2. 8 ounce dry fettucine pasta
3. 2 cups sliced asparagus
4. 1 clove garlic, minced
5. 2 tablespoons water
6. 2 cups milk
7. ¼ cup light cream cheese
8. ¼ teaspoon ground black pepper
9. ¼ teaspoon ground nutmeg
10. ½ cup grated Parmesan cheese

Directions

Prepare fettucine according to package directions. Drain. In covered skillet over medium heat cook asparagus, garlic and water 2 minutes, until asparagus is just tender. Whisk together milk, cream cheese, pepper and nutmeg; stir into skillet. Simmer and stir until thickened. Add salmon, cheese and drained fettucine and toss.

Nutrition Information: For one serving (308g) - each Calories 420(from Fat 110), Fat 13g (Saturated 6g), Trans Fat .14 g, Cholesterol 50mg, Sodium 420mg, Total Carbohydrate 51g, Fiber 4g, Sugars 10g, Protein 26g.

Easy Salmon Cakes

From Eating Well - To boost your intake of omega-3s, try this simple favorite. It is a great way to use convenient canned (or leftover) salmon. The tangy dill sauce provides a tart balance.


3 teaspoons extra-virgin olive oil, divided
1 small onion, finely chopped
1 stalk celery, finely diced
2 tablespoons chopped fresh parsley
15 ounces canned salmon, drained, or 1 1/2 cups cooked salmon
1 large egg, lightly beaten
1 1/2 teaspoons Dijon mustard
1 3/4 cups fresh whole-wheat breadcrumbs, (see Tip)
1/2 teaspoon freshly ground pepper
Creamy Dill Sauce, (recipe follows)
1 lemon, cut into wedges

1. Preheat oven to 450°F. Coat a baking sheet with cooking spray.
2. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat.
3. Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin. Add egg and mustard; mix well. Add the onion mixture, breadcrumbs and pepper; mix well. Shape the mixture into 8 patties, about 2 1/2 inches wide.
4. Heat remaining 1 1/2 teaspoons oil in the pan over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties.
5. Bake the salmon cakes until golden on top and heated through, 15 to 20 minutes. Meanwhile, prepare Creamy Dill Sauce. Serve salmon cakes with sauce and lemon wedges.

Tips & Notes

• Make Ahead Tip: Prepare through Step 3. Cover and refrigerate for up to 8 hours.

• Tip: To make fresh breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about 1/3 cup.

Nutrition

Per serving: 324 calories; 10 g fat ( 1 g sat , 3 g mono ); 129 mg cholesterol; 21 g carbohydrates; 31 g protein; 7 g fiber; 585 mg sodium; 97 mg potassium.
Nutrition Bonus: 27% dv fiber, 171 mg calcium (15% dv)

Creamy Dill Sauce

• 1/4 cup reduced-fat mayonnaise
• 1/4 cup nonfat plain yogurt
• 2 scallions, thinly sliced
• 1 tablespoon lemon juice
• 1 tablespoon finely chopped fresh dill, or parsley
• Freshly ground pepper, to taste

Chilaquiles Casserole

From EatingWell:  June/July 2006
This enchilada-style chilaquiles casserole is packed with nutritious beans and vegetables. Canned prepared enchilada sauce has great flavor and keeps the prep time quick. It can vary in heat level so find one that suits your taste. If you want to eliminate the heat altogether, try a green enchilada sauce (which is often milder than red) or substitute two 8-ounce cans of plain tomato sauce. 

1 tablespoon canola oil
1 medium onion, diced
1 medium zucchini, grated
1 19-ounce can black beans, rinsed
1 14-ounce can diced tomatoes, drained
1 1/2 cups corn, frozen (thawed) or fresh
1 teaspoon ground cumin
1/2 teaspoon salt
12 corn tortillas, quartered
1 19-ounce can mild red or green enchilada sauce

1. Preheat oven to 400°F. Lightly coat a 9-by-13-inch baking pan with cooking spray.
2. Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Stir in zucchini, beans, tomatoes, corn, cumin and salt and cook, stirring occasionally, until the vegetables are heated through, about 3 minutes.
3. Scatter half the tortilla pieces in the pan. Top with half the vegetable mixture, half the enchilada sauce and half the cheese. Repeat with one more layer of tortillas, vegetables, sauce and cheese. Cover with foil.
4. Bake the casserole for 15 minutes. Remove the foil and continue baking until the casserole is bubbling around the edges and the cheese is melted, about 10 minutes more.

Tips & Notes

• Make Ahead Tip: Prepare through Step 3 and refrigerate for up to 1 day.

Nutrition

Per serving: 243 calories; 10 g fat ( 5 g sat , 4 g mono ); 23 mg cholesterol; 30 g carbohydrates; 9 g protein; 5 g fiber; 338 mg sodium; 267 mg potassium.
Nutrition Bonus: Vitamin C (23% daily value), Fiber (22% dv).

Szechuan Tofu & Green Bean Stir-Fry

From EatingWell:  September/October 2010 This spicy vegetarian stir-fry is a great way to use green beans when they’re bountiful and inexpensive at the supermarket. You can also try it with other vegetables, such as broccoli or peppers, just make sure to cut them into small pieces so that they cook quickly. Coating the tofu in cornstarch before you cook it gives it a light crust.

4 servings, 1 1/2 cups each

• 1/2 cup water, divided
• 1/4 cup reduced-sodium soy sauce
• 1 tablespoon tomato paste
• 2 teaspoons Chinkiang vinegar (see Note) or balsamic vinegar
• 2 teaspoons sugar
• 1/4-1/2 teaspoon crushed red pepper, or to taste
• 1 teaspoon plus 2 tablespoons cornstarch, divided
• 1 14-ounce package extra-firm tofu, drained
• 2 tablespoons canola oil, divided
• 4 cups green beans, trimmed and cut in half
• 4 cloves garlic, minced
• 2 teaspoons minced fresh ginger
  
  
  1. Whisk 1/4 cup water, soy sauce, tomato paste, vinegar, sugar, crushed red pepper to taste and 1 teaspoon cornstarch in a small bowl. Set aside. Cut tofu into 1/2- to 3/4-inch cubes and pat dry. Toss the tofu in a bowl with the remaining 2 tablespoons cornstarch to coat.
  2. Heat 1 tablespoon oil in a wok or large skillet over medium-high heat. Add the tofu and spread out across the surface of the pan. Let cook undisturbed for 2 minutes. Gently turn and stir. Continue cooking, stirring occasionally, until lightly browned and crispy, 2 to 3 minutes more. Transfer to a plate.
  3. Reduce heat to medium. Add the remaining 1 tablespoon oil to the pan. Add green beans, garlic and ginger; cook, stirring constantly, for 1 minute. Add the remaining 1/4 cup water, cover and cook until the beans are crisp-tender, 2 to 4 minutes. Stir the reserved soy sauce mixture and pour it over the green beans. Cook, stirring, until thickened, about 1 minute. Add the tofu and cook, stirring, until heated through, about 1 minute more.

Tips & Notes

• Ingredient note: Chinkiang is a dark, slightly sweet vinegar. It is available in many Asian specialty markets. If unavailable, balsamic vinegar is an acceptable substitute.

Nutrition

Per serving: 218 calories; 11 g fat ( 1 g sat , 6 g mono ); 0 mg cholesterol; 20 g carbohydrates; 2 g added sugars; 12 g protein; 5 g fiber; 672 mg sodium; 364 mg potassium.

4 servings, 1 1/2 cups each

Barley Hoppin’ John

From EatingWell:  September/October 2010

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 medium onion, chopped
• 1 small red bell pepper, chopped
• 2 stalks celery, chopped
• 2 cloves garlic, minced
• 1 14-ounce can vegetable broth
• 1 cup quick-cooking barley
• 1 tablespoon chopped fresh thyme or 1 teaspoon dried
• 2 teaspoons lemon juice
• 1/4 teaspoon crushed red pepper
• 1/4 teaspoon salt
• 2 15-ounce cans black-eyed peas, rinsed
  
  Heat oil in a large nonstick skillet over medium heat. Add onion, bell pepper and celery. Cook until the vegetables soften, 3 to 4 minutes. Add garlic and cook 1 minute. Add broth, barley, thyme, lemon juice, crushed red pepper and salt; bring to a boil. Reduce heat, cover and simmer until the barley is done, 15 to 20 minutes. Remove from the heat and stir in black-eyed peas. Cover and let stand for 5 minutes. Serve hot.
  
  Per serving: 320 calories; 5 g fat ( 1 g sat , 3 g mono ); 0 mg cholesterol; 58 g carbohydrates; 0 g added sugars; 12 g protein; 11 g fiber; 677 mg sodium; 529 mg potassium.
  Nutrition Bonus: Vitamin C (58% daily value), Folate & Vitamin A (24% dv), Potassium (15% dv).
  Carbohydrate Servings: 3
  Exchanges: 3 1/2 starch, 1 vegetable, 1 lean meat, 1 fat