Mushroom and Asparagus Salad

 Main Dish, Quick & Easy Recipes, Salads & Sandwiches  No Responses »
Sep 032011
 
About

This mushroom and asparagus salad makes a great lunch or a light dinner. It’s also an excellent way to make your 30 grams of daily fiber quota. Enjoy!

Ingredients
  • 1 whole-wheat English muffin (or 1 slice whole-wheat bread), torn into pieces
  • 4 teaspoons grated Parmesan
  • 1/3 cup plus 2 teaspoons olive oil
  • 1/2 teaspoon kosher salt
  • Freshly ground black pepper
  • 2 tablespoons minced shallot
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons reduced-sodium soy sauce
  • 2 teaspoons fresh thyme leaves, chopped, or pinch dried thyme
  • 1 1/2 pounds thin asparagus, trimmed
  • 3 cups trimmed and sliced cremini mushrooms
  • 5 cups salad greens
  • 2 hard-boiled eggs, peeled and finely chopped
Preparation

Preheat the oven to 450 degrees. In a food processor, pulse the English muffin into large, fluffy crumbs. Transfer bread crumbs to a medium bowl; toss with the Parmesan and 2 teaspoons of the oil. Season with the salt and black pepper to taste.

Whisk together remaining oil and the shallot, vinegar, soy sauce and thyme and a pinch of black pepper in a small bowl.Spread the asparagus evenly on two rimmed baking sheets. Drizzle each sheet with 2 tablespoons of the dressing; shake to coat.

In another medium bowl, toss the mushrooms with 2 tablespoons dressing. Scatter mushrooms evenly over asparagus, reserving bowl. Roast the vegetables 10 minutes.

Toss roasted asparagus and mushrooms to coat with their cooking juices and scatter bread crumbs over each sheet. Return sheets to oven and roast another 8 to 10 minutes or until vegetables are tender and bread crumbs are browned.

In reserved bowl, toss the salad greens with 2 tablespoons dressing; store leftover dressing in the refrigerator. Pile the salad on dinner plates. Top with asparagus and mushrooms, sprinkle with the chopped egg and serve.

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Creamy Garlic Pasta with Shrimp & Vegetables

 Fruits & Vegetables, Main Dish, Pasta, Quick & Easy Recipes, Seafood  No Responses »
Sep 022011
 
About

Toss a garlicky, Middle Eastern-inspired yogurt sauce with pasta, shrimp, asparagus, peas and red bell pepper for a fresh, satisfying summer meal. Serve with: Slices of cucumber and tomato tossed with lemon juice and olive oil.

Ingredients

6 ounces whole-wheat spaghetti
12 ounces peeled and deveined raw shrimp (see Note), cut into 1-inch pieces
1 bunch asparagus, trimmed and thinly sliced
1 large red bell pepper, thinly sliced
1 cup fresh or frozen peas
3 cloves garlic, chopped
1 1/4 teaspoons kosher salt
1 1/2 cups nonfat or low-fat plain yogurt
1/4 cup chopped flat-leaf parsley
3 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
1/2 teaspoon freshly ground pepper
1/4 cup toasted pine nuts (see Tip; optional)

PREPARATION

Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.

Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Serve sprinkled with pine nuts (if using).

Nutritional Information

Per serving:

  • 385 calories;
  • 6 g fat ( 1 g sat , 3 g mono );
  • 168 mg cholesterol;
  • 53 g carbohydrates;
  • 0 g added sugars;
  • 34 g protein;
  • 10 g fiber;
  • 658 mg sodium;
  • 887 mg potassium.


Nutrition Bonus:

  • Vitamin C (130% daily value),
    Vitamin A (71% dv),
    Folate (60% dv),
    Iron & Magnesium (35% dv),
    Calcium & Zinc (28% dv),
    Potassium (25% dv).
    Carbohydrate Servings: 3

Source

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Spinach Lasagna with Sun-dried Tomato Sauce

 Main Dish, Pasta  No Responses »
Feb 042011
 
About

Lasagna is a staple dish, an easy meal that offers an endless number of ingredients that can be added to the pasta to create any number of variations. This recipe: Spinach and sun-dried tomato sauce. 

Serves 8

Ingredients
  • 2 tablespoons plus 2 teaspoons olive oil
  • 1 1/2 tablespoons all-purpose (plain) flour
  • 2 garlic cloves, minced
  • 1 cup plain soy milk (soya milk)
  • 1 cup vegetable stock
  • 2 green (spring) onions, including tender green tops, sliced
  • 1/2 cup dry-packed sun-dried tomatoes, soaked in water to rehydrate, drained and chopped
  • 10 ounces fresh cremini or shiitake mushrooms, sliced
  • 1 shallot, minced
  • 1 tablespoon chopped fresh flat-leaf (Italian) parsley
  • 1/4 teaspoon salt
  • 6 cups baby spinach leaves, chopped
  • 2 cups fat-free ricotta cheese
  • 3/4 cup grated Parmesan cheese
  • 1 egg white
  • 12 no-boil spinach lasagna sheets, about 7 by 3 1/2 inches
  • 1 tablespoon chopped fresh basil
Preparation

In a saucepan, heat the 2 tablespoons olive oil over medium-high heat. Whisk in the flour and cook for 1 to 2 minutes, stirring constantly. Add the garlic and continue to whisk until the garlic is fragrant, about 30 seconds. Whisk in the soy milk and stock all at once. Cook and stir until slightly thickened. Remove from the heat and stir in the green onions and sun-dried tomatoes. Set the sauce aside.

In a large nonstick frying pan, heat 1 teaspoon of the olive oil over medium-high heat. Add the mushrooms and shallot and saute until lightly browned, about 10 minutes. Stir in the parsley and salt. Transfer to a bowl and set aside to cool.

In the same pan, heat the remaining 1 teaspoon olive oil over medium-high heat. Add the spinach and stir quickly until the spinach is wilted but still bright green. Remove from the heat. Let cool slightly.

In a large bowl, beat together the ricotta, 1/2 cup of the Parmesan and the egg white. Stir in the spinach and set aside.

Preheat the oven to 375 F. Lightly coat a 9-by-13-inch baking dish with cooking spray.

Spread 1/2 cup of the sauce in the dish and cover with 3 sheets of the pasta. Spoon half of the spinach mixture onto the pasta and spread gently. Cover with 3 more pasta sheets. Top with another 1/2 cup of sauce. Spread the mushroom mixture on top and cover with another 1/2 cup of sauce, then another layer of pasta. Spoon in the remaining spinach filling and top with the last 3 pasta sheets. Add the remaining sauce and the remaining 1/4 cup Parmesan. Cover loosely with foil and bake for 25 minutes. Remove the foil and bake until golden, about 10 minutes longer. Let stand for 10 minutes before serving. Garnish with the basil.

Nutritional Information
  • Calories: 288
  • Monounsaturated fat: 4 g
  • Protein: 17 g
  • Cholesterol: 6 mg
  • Carbohydrate: 39 g
  • Sodium: 526 mg
  • Total fat: 8 g
  • Fiber: 4 g
  • Saturated fat: 2 g

Source

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