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Aritchokes & Asparagus Herald The Arrival of Spring
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Crunchy Chicken With Asparagus Deep Dish Artichoke And Roasted Red Pepper & Artichoke Pizza Shrimp Curry With
Artichokes are traditionally served as a separate course rather than with meals. For one thing, they require all your attention to eat. In addition, even though artichokes themselves aren't sweet, apparently they like sweetness in others -- and have the means to make it so. Artichokes contain a compound called cynarine. When cynarine is mixed with other foods, it makes them taste sweeter than they actually are by themselves. "Cynarine stimulates the sweetness receptors on your tongue," says Aliza Green, a former chef who has studied the nuances of combining different foods. "Even water tastes sweet after you eat an artichoke. So it's best to serve them either alone or with a neutral-tasting food like pasta." You may also want to hold off on serving that pricey bottle of Pinot Noir, adds Green. "Because they stimulate the sense of sweetness, artichokes really throw off the taste of wines. If you're just drinking plain table wine, it doesn't matter. But for fine wines where you want to taste all the subtle nuances, you're best off not drinking them with artichokes." Asparagus was extremely popular among the royal households of seventeenth-century France -- not just for its fresh taste but also because the tender spears were thought to be a powerful aphrodisiac. For asparagus aficionados -- even those without amour on the brain -- there's no more welcome sign of spring than those brilliant green tips poking up from winter's ground. It's a welcome sign for health as well, since asparagus contains compounds that can help fight birth defects, heart disease, and cancer. Asparagus is richly endowed with folate, a B vitamin that is essential for helping cells regenerate. Five asparagus spears contain 110 mg of folate, about 28 percent of the Daily Value (DV). One of the most critical medical breakthroughs of the 20th century was the discovery that the incidence of brain and spinal cord birth defects (called neural tube defects) could be cut in half if women of childbearing age got 400 mg of folate a day! Not only is folate good for women in their childbearing years, it also fights heart disease in everyone. For preventing heart disease, getting enough folate may be just as important as controlling cholesterol. And, as you've come to expect from all the green vegetables, asparagus offers powerful protection against cancer. It contains a number of compounds that essentially double-team-cancer-causing substances before they do harm. Folate and glutathione, found in asparagus, are two of these protective compounds. Source: Prevention's New Foods For Healing, by Selene Yeager and the Editors of Prevention Health Books, ©1998 by Rodale Press, Inc.
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Artichokes Are Easy Did you know that Castroville,
California is America’s artichoke capital? In the lush rolling fields around
Castroville, artichokes grow from softball-to-eggsize. The big ones are great
to cook and stuff with fillings like tuna or pasta salad. Medium size artichokes are
perfect for single servings and babies are almost completely edible and great for
sautéing or roasting. Here’s how easy it is to prepare artichokes:
Here’s how easy it is to cook artichokes:
Here’s how easy it is to eat artichokes:
Source: Artichokes Are Easy
Asparagus Spring Fever In spring a food
lover’s fancy turns to thoughts of asparagus. In ancient times harvesting the wild
asparagus, famous for their medicinal qualities, was a springtime ritual. These days the
ritual is more likely to take place in the produce aisles of the supermarket when
California’s 116 million pound asparagus crop comes to market. Source: Asparagus Spring Fever
ARTICHOKE-SPINACH
BAKE Crust: 2 cups cooked brown rice Filling: 1 (4.4 oz) jar marinated artichoke hearts, drained and
sliced For the crust: Combine rice, egg white, cheese & dill weed; stir well. With greased fingers, press mixture into a 9-inch pie plate coated with vegetable cooking spray. Bake at 350°F for 5 minutes; set aside. Arrange artichoke hearts and spinach in the crust. Sprinkle with cheese. For the filling: In a small bowl, combine egg whites, milk, green onions and thyme. Add salt & pepper, if desired, to taste; beat well. Pour over artichoke-spinach mixture. Bake at 350°F for 50 minutes or until set. Let stand 5 minutes before serving. Makes 6 Servings. Per Serving: 244 Cal; 9 g Total Fat; 24 g Carb; 22 mg Cholesterol; 396 mg Sodium (w/o optional salt); 17g Protein. Exchanges: 1 Starch; 2 Veg; 2 Fat.
ROASTED RED PEPPER AND ARTICHOKE PIZZA 1 (12- to 14-inch) good-quality pizza crust Preheat the oven to 425°F. Place the crust on a pan; spread the marinara (red) sauce OR ricotta cheese (white sauce) evenly over it and sprinkle with the remaining ingredients in the order given. Bake until the cheese is bubbly, 8 to 10 minutes. Remove from the oven, let stand for 2 to 3 minutes, and cut into 6 or 8 wedges to serve. Makes 3 to 4 Servings. (Nutritional analysis based on 4 Servings). Sodium Alert! This recipe is not suitable for those on salt-restricted meal plans. Per Serving (Red Sauce): 271 Cal; 7 g Total Fat; 33 g Carb; 23 mg Cholesterol; 591 mg Sodium; 16 g Protein. Exchanges: 2 Lean Meat; 2 Starch; 1-1/2 Fat. Per Serving (White Sauce): 340 Cal; 11 g Total Fat; 33 g Carb; 45 mg Cholesterol; 479 mg Sodium; 24 g Protein. Exchanges: 3 Lean Meat; 2 Starch; 2 Fat.
ROASTED
ASPARAGUS SALAD 1 pound fresh asparagus, trimmed and cut
into 1-inch pieces Dressing: 1/2 cup orange juice Place asparagus in a 13- x 9- x 2-inch baking dish. Drizzle with oil. Bake, uncovered, at 400°F for 10 minutes or until crisp-tender. Cool. For dressing: combine the orange juice, oil, marmalade, lime juice, salt and ginger in a jar with tight-fitting lid; shake well. Refrigerate. To serve, place the greens in a salad bowl or on individual plates; top with asparagus. Drizzle with dressing and sprinkle with sunflower kernels. Makes 6 Servings. Per Serving (1-1/4 cups salad with about 2 Tbsp dressing) : 124 Cal; 7 g Total Fat (1 g Sat Fat): 14 g Carb; 00 mg Cholesterol; 224 mg Sodium; 4 g Protein; 4 g Fiber. Exchanges: 1 Veg; 1/2 Starch; 1 Fat.
DEEP-DISH
ARTICHOKE & RED PEPPER QUICHE 2 Tbsp plus 1 tsp reduced fat margarine Preheat oven to 375ºF. Spray a 9-inch pie plate with nonstick cooking spray; set aside. In large skillet, heat half of the margarine. Add garlic, onion and red pepper. Cook on medium heat 1 minute. Stir in artichoke hearts. Spoon vegetable mixture into pie plate. In medium bowl, combine cracker meal or seasoned crumbs, baking powder, Parmesan cheese, basil and ground hot pepper. Using a pastry blender or 2 knives, cut in remaining tablespoon and 1 teaspoon of margarine until mixture resembles coarse crumbs. Whisk in egg substitute and milk. Pour over vegetables. Bake 30 minutes, or until quiche is puffed and golden. Makes 6 Servings. Per Serving: 136 Cal; 4 g Total Fat; 18 g Carb; 6 mg Cholesterol; 530mg Sodium; 8 g Protein; 1 g Fiber. Exchanges: 1 Vegetable; 1 Fat; 1/4 Milk; 1/2 Bread; 1/2 Protein.
SHRIMP
CURRY WITH ASPARAGUS & SNAP PEAS 1 Tbsp cornstarch In a small bowl, combine cornstarch,
curry powder and sugar. Mix in soy sauce, then broth. Set aside. Per Serving: 167 Cal; 5 g Total Fat (<1 g Sat Fat); 10 g Carb; 277 mg Sodium; 20 g Protein; 2 g Dietary Fiber. Exchanges: 2 Veg; 3 Lean Meat.
RISOTTO
WITH ARTICHOKE HEARTS 1/2 cup finely chopped onion *Note: Optional ingredients "to taste" are not included in the nutritional analysis In a large skillet coated with non-stick cooking spray, sauté onion several minutes or until it begins to soften. Add artichokes and garlic and continue cooking until onion is tender. Add rice, stir and cook until rice is opaque, 1 to 3 minutes. Add the wine or broth and cook, stirring frequently, until liquid is completely absorbed, about 3 minutes. Heat the beef broth in the microwave or in saucepan on the stove until hot. Add 1/2 cup of the heated broth to the rice mixture, stirring frequently, until most of the liquid is absorbed, 3 to 5 minutes. Continue adding remaining broth, 1/2 cup at a time, stirring constantly and letting liquid absorb after each addition. Cook until rice is creamy and the kernels just slightly "chewy," about 25 minutes. If more liquid is needed, use water. When risotto is done, season to taste with salt and pepper (see note above on optional ingredients). Add parsley and Parmesan cheese. Stir until well blended and serve immediately. Makes 8 Servings. Per Serving: 211 Cal; 1 g Total Fat (<1 g Sat Fat); 42 g Carb; 2 mg Cholesterol; 268 mg Sodium; 7 g Protein; 4 g Dietary Fiber; 215 mg Potassium. Exchanges: 2 Starch; 1 Veg.
ASPARAGUS
ROLL-UPS 30 fresh asparagus spears (about 1 pound) Dipping Sauce: 1/2 cup nonfat or reduced-fat mayonnaise To make the sauce: Place all of the sauce ingredients in a small bowl, and stir to mix well. Set aside. To prepare asparagus: Rinse the asparagus with cool running water, and snap off the tough stem ends. Arrange the asparagus spears in a microwave or conventional steamer. Cover and cook on HIGH power or over medium-high heat for about 3 minutes, or just until the spears are crisp-tender. Drain the asparagus and plunge them into a large bowl of ice water to stop the cooking process. Drain the spears and pat dry. To assemble: Lay 1 slice of turkey on a flat surface and place 1 asparagus spear on the lower end of the slice. Roll the asparagus spear up in the turkey slice and secure with a wooden toothpick. Repeat with the remaining turkey slices and asparagus spears. Arrange the roll-ups on a serving platter and serve, accompanied by the bowl of dipping sauce. Makes 30 Appetizers. Per Serving (1 Appetizer With Sauce): 23 Cal; <1/2 g Total Fat; 3 g Carb; 2 mg Cholesterol; 133 mg Sodium; 2 g Protein. Exchanges (for 2 Appetizers): 1 Veg.
SICILIAN-STYLE
ASPARAGUS 1-1/4 pounds fresh asparagus spears *To make your own breadcrumbs, tear about 1/2 slice of stale firm oatmeal or sourdough bread into small pieces and place in the bowl of a food processor or blender. Process the bread, pulsing the machine for several secones at a time, until it is ground into crumbs. Preheat oven to 450°F. Coat an 11- x 13-inch roasting pan or the bottom or a large broiler pan with the cooking spray and set aside. Rinse the asparagus with cool water. Shake the excess water off the asparagus and snap off the tough stem ends. Spread the asparagus spears in an even layer over the bottom of the pan. Spray the top of the asparagus asparagus spears lightly with the cooking spray and bake, uncovered, for 8 minutes or until the asparagus is almost tender. While the asparagus is baking, place the bread crumbs, Parmesan cheese, and olive oil in a small bowl and toss to mix well. Sprinkle the crumb mixture over the asparagus spears and bake for an additional 3 to 4 minutes, until the asparagus is tender and the topping is lightly browned. Serve hot. Makes 5 Servings. Per Serving: 67 Cal; 4 mg Total Fat (1 g Sat Fat); 6 g Carb; 4 mg Cholesterol; 112 mg Sodium; 91 mg Calcium; 5 g Protein; 2 g Fiber. Exchanges: 1 Veg; 1/2 Fat.
CRUNCHY
CHICKEN WITH ASPARAGUS 2 tsp peanut oil In a wok over medium-high heat, heat the oil and broth. Add the garlic and scallions and sauté for 30 seconds. Add the chicken and stir-fry for 5 to 8 minutes, until it is opaque. Push the chicken up on the sides of the wok. Add a little broth, if necessary, and add the carrot. Stir-fry for 2 minutes. Add the asparagus and stir-fry for 3 minutes. Add the water chestnuts and stir-fry 2 more minutes. Add chicken back to the center of the wok. Combine the last five ingredients and mix until smooth. Add the sauce to the wok. Stir, cover, and steam for 2 minutes. Makes 6 Servings. Per Serving (1 Cup with 3 to 4 ounces chicken): 200 Cal; 6 g Total Fat (1 g Sat Fat); 8 g Carb; 73 mg Cholesterol; 289 mg Sodium; 29 g Protein; 2 g Dietary Fiber. Exchanges: 4 Very Lean Meat; 1 Veg; 1/2 Fat.
HALIBUT & ASPARAGUS PACKETS 8 thin asparagus spears, tough ends trimmed *Note: Optional or "salt to taste" is NOT included in the sodium content of the nutritional analysis Preheat oven to 400°F. Cut 4 sheets of aluminum foil into squares, about 12- x 12-inches each. In a pot of boiling water, add asparagus and cook 1 minute. Drain and splash with cold water; set aside. Place one piece of halibut on one side of foil. Top with 1/4 of the sliced shallot, 1 lemon slice, 1 lime slice, 1 thyme sprig or 1/8 tsp dried thyme and 2 asparagus spears. Pour 1 tablespoon wine or broth over fish and crimp to seal. Repeat with the 3 remaining packets. Place all 4 packets on a baking sheet. Bake 15 to 20 minutes or until fish is opaque in center. Place packets on plates and open at the table. Makes 4 Servings. Per (1 Packet) Serving: 153 Cal; 3 g Total Fat; 5 g Carb; 36 mg Cholesterol; 65 mg Sodium (w/o optional salt); 672 mg Potassium; 25 g Protein; 2 g Dietary Fiber. Exchanges: 3 Very Lean Meat; 1/2 Fat.
SPICY
ARTICHOKE DIP 1 (14-ounce) can artichoke hearts, drained Combine all the ingredients in a food processor or blender. Blend until almost smooth. Heat the mixture in a medium saucepan for 5 minutes over low heat, or until hot, or bake in a small casserole at 350°F for 15 minutes. Serve warm. Makes 1 Cup (8 Servings). Per (2 Tbsp Dip) Serving: 30 Cal; 2 g Total Fat; 3 g Carb; 2 mg Cholesterol; 178 mg Sodium; 1 g Protein; 1 g Dietary. Fiber. Exchanges: 1 Veg.
ASPARAGUS WITH PEANUT SAUCE 2 Tbsp reduced-fat peanut butter Mix peanut butter, sugar, soy sauce, rice wine, and ginger root until smooth. Arrange asparagus on serving platter; spoon peanut sauce over and serve. Makes 6 Servings. Per Serving: 95 Cal; 2 g Total Fat (0.5 g Sat Fat); 15 g Carb; 00 mg Cholesterol; 246 mg Sodium; 5 g Protein. Exchanges: 3 Veg; 1/2 Fat.
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