Thursday, April 29, 2010

Recipe Exchange

This is the time of year that I eat my weight in asparagus. OK -- I'm exaggerating, but I sure do love those tender stalks.

So much so, that this is the second time this spring that I am writing about asparagus. But that's only because I have a recipe to share, one from the South Beach diet, that is really quite amazing. I'm also including a recipe for Kale Chips, which my lifestyles coach Heather Pierce reminded me are the best crunchy snack on the planet. The third recipe comes from cookbook author/food writer Ronnie Fein.


1 Tblsp. extra-virgin olive oil

1 small onion, chopped

1 garlic clove, minced

2 1/2 lbs.asparagus, ends trimmed and cut into 1 1/2-inch lengths
4 cups lower-sodium chicken broth
Salt and freshly ground white pepper
4 tsp. freshly grated Parmesan cheese

  • Heat oil over medium heat in a medium saucepan. Add onion, garlic, and asparagus and cook, stirring occasionally, until onions soften, 5 to 7 minutes. Do not brown.
  • Add broth, bring to a simmer, and cook until asparagus is just tender, about 10 minutes.
  • Remove from heat and carefully puree with a blender or hand blender. Return to the pan, gently reheat, and season with salt and pepper to taste. Sprinkle each serving with some freshly grated Parmesan.
  • Makes 4 servings. Per serving: 90 calories; 2g fat; 12g carbohydrate; 9g protein; 4g dietary fiber; 170mg sodium.
1 bunch kale
1 Tblsp. olive oil
1 tsp. sea salt
  • Preheat oven to 350 degrees. Line a non-insulated cookie sheet with parchment paper.
  • Cut off the thick stems of the kale, then tear the leaves into bite-size pieces. Wash and dry kale pieces.
  • Sprinkle kale with olive oil and sea salt.
  • Bake about 20 minutes, until kale is crispy.
About the next recipe, Ronnie Fein writes: "I love fish. I am one of those people who actually likes all those fishy fish, like bluefish and mackerel. I think they've gotten a bad rap over the years and people won't even try them! But not only are they delicious, they aren't mercury-laden and most are cheap, probably because of low demand. I would urge you and everyone who follows your blog to try this "sort of recipe" (like yours, it doesn't have to be measured).
Place some bluefish filets on a baking sheet, sprinkle with a small amount of olive oil, lots of lemon juice and some salt and pepper, cover with chopped tomatoes, chopped celery, onions if you like, and some bread crumbs. I also add some fresh chopped dill. Preheat the oven to 375 degrees and bake for about 20 minutes. This is really good, really healthy and really cheap. Goes great with a baked potato and sauteed spinach.

1 comment:

  1. Val, do you know if it is true that asparagus are a natural diuretic? It seems to work that way for me.

    I once had a friend, quite a number of years older than I am, who came from Holland and when she saw asparagus here she cut practically the entire stalk and threw it away because back home she was used to white asparagus only and thought there was something wrong with the green stalks we eat!