All recipes are from Foodland Ontario. For more Foodland Ontario recipes click here.
BALSAMIC-GLAZED ASPARAGUS
Here’s an easy, healthy and tasty way to prepare this short-season vegetable.
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Baking Time: 8 to 10 minutes
Serves 4
| 1 lb (500 g) | Ontario Asparagus, trimmed |
| 1 tbsp (15 mL) | olive oil |
| 1/4 tsp (1 mL) | each salt and pepper |
| 1/4 cup (50 mL) | balsamic vinegar |
| 2 tbsp (25 mL) | grated Parmesan cheese |
Toss asparagus with oil, salt and pepper; place in single layer on baking sheet. Bake in 400°F (200°C) oven for 8 to 10 minutes or until tender-crisp.
Meanwhile, in small saucepan, bring vinegar to boil; reduce heat and simmer until reduce by half and syrup-like, about 5 minutes.
Place roasted asparagus in serving dish; drizzle with vinegar reduction. Sprinkle with Parmesan cheese. Serve immediately.
Nutritional Information:
1 Serving:
PROTEIN: 4 grams
FAT: 4 grams
CARBOHYDRATES: 5 grams
CALORIES: 67
GRILLED ASPARAGUS SPEARS WITH LEMON CAPER MAYONNAISE
Launch the spring barbecue season with this spectacular starter. It’s also delicious served as a side dish for grilled meat, fish or poultry.
Preparation Time: 10 minutes
Cooking Time: 5 minutes
Serves 4
| 1 | clove garlic |
| 1/3 cup (75 mL) | olive oil |
| Pinch | each salt and pepper |
| 1 to 1-1/2 lb (500 to 750 g) | Ontario Asparagus |
| Garnish: | |
| 8 to 10 | cherry tomatoes, halved |
| Lemon Caper Mayonnaise (recipe follows) |
Crush garlic; mix with oil, salt and pepper in small bowl. Set aside.
Wash and trim asparagus spears; pat dry. Brush with garlic oil. Grill, turning often, until just tender and lightly browned, about 5 minutes. Transfer to serving platter. Garnish with cherry tomatoes. Serve with Lemon Caper Mayonnaise for dipping or drizzled over top.
Lemon Caper Mayonnaise
Makes about 2/3 cup (150 mL)
| 1/2 cup (125 mL) | light mayonnaise |
| 1-1/2 tbsp (22 mL) | minced capers |
| 2 tsp to 1 tbsp (10 to 15 mL) | fresh lemon juice |
| 1 tsp (5 mL) | each grated lemon zest, minced fresh parsley and finely minced fresh chives |
| Salt and pepper |
GRILLED ASPARAGUS SPEARS WITH LEMON CAPER MAYONNAISE
In small bowl, combine mayonnaise, capers, lemon juice, lemon zest, parsley, chives, and salt and pepper to taste. (Can be made a day ahead.)
Nutritional Information:
1 Serving:
PROTEIN: 3 grams
FAT: 18 grams
CARBOHYDRATES: 10 grams
CALORIES: 210
SOURCE OF FIBRE
SESAME ASPARAGUS
This simple stir-fry uses few ingredients and is ready in minutes. It’s great with barbecued meat or fish and steamed rice.
Preparation Time: 8 minutes
Cooking Time: 10 minutes
Serves 4
| 1 tbsp (15 mL) | sesame oil |
| 1 lb (500 g) | Ontario Asparagus, trimmed and cut diagonally into thirds |
| Half | Ontario Greenhouse Sweet Red Pepper, cut into strips |
| 1 tbsp (15 mL) | soy sauce |
| Freshly ground black pepper | |
| 2 tsp (10 mL) | toasted sesame seeds |
In wok or large skillet heat sesame oil over high heat; stir-fry asparagus and red pepper for 2 minutes. Add soy sauce and 1 tbsp (15 mL) water; reduce heat to medium-high and cook for 4 to 5 minutes, stirring frequently, or until tender-crisp. Season with ground pepper and sprinkle with sesame seeds. Serve immediately.
To Toast Sesame Seeds: Place in frying pan over medium heat and cook; stirring until lightly browned and popping.
Nutritional Information:
1 Serving:
PROTEIN: 4 grams
FAT: 4 grams
CARBOHYDRATES: 5 grams
CALORIES: 68
SOURCE OF FIBRE
WARM ASPARAGUS AND MUSHROOM SALAD
WITH BAKED GOAT CHEESE
This type of salad is popular in Provence, France, and makes a delicious lunch or supper dish. Roasting the asparagus intensifies the flavour.
Preparation Time: 20 minutes
Cooking Time: 10 minutes
Serves 4
| 1 | log (113 g) chèvre (soft goat cheese), chilled |
| 1 tbsp (15 mL) | fine dry bread crumbs |
| 1/4 tsp (1 mL) | paprika |
| 1-1/2 lb (750 g) | Ontario Asparagus, trimmed (medium stalks) |
| 1 tbsp (15 mL) | olive oil |
| 3 tbsp (45 mL) | butter |
| 12 oz (375 g) | mixed Ontario Mushrooms, sliced |
| Half | sweet red pepper, diced |
| 3 | cloves garlic, minced |
| 1/3 cup (75 mL) | water |
| 2 tbsp (25 mL) | white wine vinegar or cider vinegar |
| 2 tsp (10 mL) | minced fresh tarragon or thyme or 1 tsp (5 mL) dried |
Slice goat cheese into 8 equal rounds. Mix bread crumbs with paprika in small dish; coat each side of rounds. Place cheese on baking sheet; set aside.
Arrange asparagus on rimmed baking sheet; drizzle with oil and toss to coat. Roast in 475°F (240°C) oven for 7 to 10 minutes or just until tender. Remove from oven; cover to keep warm. Place goat cheese in oven and bake until hot, 3 to 4 minutes.
Meanwhile, heat butter in large skillet over medium-high heat. Add mushrooms, red pepper and garlic; cook, stirring until mushrooms are lightly browned, 4 to 5 minutes. Remove from heat; stir in water, vinegar and tarragon.
Arrange asparagus on warm salad plates; spoon mushroom mixture over asparagus. Top each serving with 2 rounds of goat cheese. Garnish with fresh herbs if desired.
Tip: Mushroom varieties include shiitake, cremini, chanterelle and oyster.
Variation: Season asparagus with salt and pepper to taste. Serve on mesclun or baby spinach. Top with mushroom mixture.
Nutritional Information:
1 Serving:
PROTEIN: 13 grams
FAT: 22 grams
CARBOHYDRATES: 14 grams
CALORIES: 306
