Asparagus 101 as seen on BT Friday, May 11, 2012

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

 

 

Posted in Recipes Recently Seen on TV

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