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Phase 1 Vegetable Recipes



The following information is from http://www.oceana.net/NAF/recipe.html.


The elegant asparagus spear is a classic omen of spring. Green, white, or purple; fat or thin; raw, parboiled, or grilled—asparagus has a singular, sophisticated taste that adds panache to any meal. A member of the lily family, asparagus  grows wild in some parts of the world and has been cultivated in both Europe and America.




Asparagus is one of the most nutritionally well-balanced vegetables in existence. It leads nearly all produce items in the wide array of nutrients it supplies in significant amounts for a healthy diet.


Asparagus is the leading supplier among vegetables of folic acid. A 5.3 ounce serving provides 60% of the recommended daily allowance for folacin which is necessary for blood cell formation, growth, and prevention of liver disease.


Folacin has been shown to play a significant role in the prevention of neural tube defects, such as spina bifida, that cause paralysis and death in 2,500 babies each year.


Its wealth of nutrients, fiber and very low sodium and calorie content make asparagus a nutritionally wise choice.


~ Low in calories, only 20 per 5.3 oz. serving, less than 4 calories per spear.

~ Contains no fat or cholesterol.

~ Very low in sodium.

~ A good source of potassium

~ A source of fiber (3 grams per 5.3 oz. serving)

~ An excellent source of folacin

~ A significant source of thiamin

~ A significant source of vitamin B6

~ Asparagus is rich in Riboflavin (vitamin B2) a most important vitamin for a smooth skin.

~ Asparagus is high in Vitamin A

~ One of the richest sources of rutin, a drug which strengthens capillary walls.

~ Contains glutathione (GSH)

~ Possible link to weight loss

~ More recent information indicates asparagus may be beneficial in the treatment of some forms of cancer.


Asparagus is suitable for:

-Renal diets

-Low-sodium diets

-Diabetic diets

-Weight control

-Low-fat, low-cholesterol diets




Unblemished, firm asparagus (thin or fat) with tightly closed tips. Green asparagus should indeed be very green; white asparagus should be silky smooth and a uniform cream color. Some suggest peeling the outer fibrous membrane of the asparagus spear before cooking, but it's usually not necessary.




Asparagus should be eaten as soon as possible, but they can be refrigerated standing in containers of water for up to 4 days.


Simple ways to prepare asparagus


Boiled: Cook fresh or frozen asparagus quickly in a small amount of water in a saucepan or steamer until tender—approximately 10 minutes for fresh, 7 minutes for frozen.

Stir-Fried: Stir-fry asparagus pieces in a small amount of hot oil, stirring constantly until tender-crisp (about 3 to 5 minutes).

Microwaved: Place fresh asparagus in a baking dish with tips in center. Add about 1/4 cup of water and cover. Microwave at 100% power: 6 to 9 minutes for spears, 5 to 7 minutes for pieces. Stir to rearrange after cooking.

Roasted (Baked): Toss with olive oil and seasonings. Roast at 400 to 450 degrees 20 to 30 minutes or until done and slightly crisp. Roasting brings out the natural sweetness in most vegetables and intensifies their flavor.


Simple Roasted Asparagus


1 1/2 pounds slender asparagus, tough ends snapped off

2 tablespoons olive oil

1 teaspoon salt

1/2 teaspoon black pepper


Heat oven to 400° F. Line a jelly-roll pan with aluminum foil. Rinse asparagus, and snap off tough ends. Lightly pat dry.


Spread asparagus out in pan. Drizzle with olive oil and sprinkle with salt and pepper. Mix with your hands to distribute seasoning. Pat into a single layer.


Bake until asparagus are tender and lightly crisped, about 15 minutes. Shake pan once or twice during baking time.

Roasted Asparagus

From www.recipegoldmine.com.


1 pound fresh asparagus
Olive oil
1 lemon or lime
Garlic powder
Seasoned salt or herb of your choice


Wash asparagus and trim off hard ends. Lay in shallow flat pan. Drizzle with olive oil. Squeeze the juice of the lemon or lime over asparagus. Sprinkle with garlic powder and your other seasoning of choice (fresh basil or seasoned salt are good).


Bake at 400 degrees F for 12 to 15 minutes. The thinner the stalks, the less time you have to bake it. 

Roasted Asparagus with Thyme

From Family Circle magazine 4/1/03.


2 pounds fresh asparagus (washed and tough ends cut off and discarded)

2 tablespoons extra-virgin olive oil

1 generous teaspoon chopped fresh thyme

1/2 teaspoon salt

1/8 teaspoon freshly ground black pepper


Preheat oven to 425 degrees F. Place asparagus in a shallow baking dish sized to hold stalks in a single layer. Drizzle with the olive oil. Sprinkle with thyme, salt, and pepper. Roast until tender, about 15 minutes.


Next time, experiment with other herbs, such as oregano, basil, even rosemary. And use garlic salt instead of plain salt.

Instant Asparagus

Four servings.


1 pound fresh asparagus

1 tablespoon water

2 tablespoons no-sugar-added French dressing


Snap off the thick stem ends of the asparagus spears and rinse. Put the water in a microwave-safe container, add the asparagus, and cover with a paper towel.


Microwave at full power until crisp-tender, 2 to 4 minutes, depending upon the thickness of the spears and the wattage of your microwave. Add dressing and serve.

Roasted Asparagus with Balsamic Vinegar

Eight to ten servings. From www.recipesource.com.


4 lb asparagus

4 teaspoons olive oil

Salt and freshly ground black pepper to taste

2 teaspoons balsamic vinegar


Preheat oven to 450 F. Snap off the tough ends of the asparagus and, if desired, peel the stalks. In a shallow roasting pan or baking sheet with sides, toss the asparagus with oil, and season with salt and pepper. Spread the asparagus in a single layer. If the pan is not large enough, use two pans.


Roast for 10 to 15 minutes, until tender and browned, shaking once during roasting.  Sprinkle with balsamic vinegar and toss. Taste and adjust seasonings. Let cool to room temperature. Serve within 2 hours.

Asparagus with Sherry Vinaigrette

Two servings. From http://whatscookingamerica.net.


12 ounces thin asparagus stalks, washed and trimmed

1/2 teaspoon soy sauce

1 1/2 teaspoons sherry vinegar

1/2 teaspoon white wine vinegar

Coarse kosher or sea salt to taste

2 to 3 drops sesame seed oil

1/4 cup Extra-virgin olive oil

1 hard-cooked egg


Blanch the asparagus in lightly salted boiling water for about 3 minutes or until crisp-tender; do not overcook. Remove from heat and refresh under cold water; drain well. Arrange asparagus on serving platter or individual serving plates.


In a bowl or jar, whisk together soy sauce, sherry vinegar, white wine vinegar, coarse salt, sesame oil. Whisk in olive oil.


Separate the egg yolk from the white. In a bowl, crush the yolk with a folk. Finely chop the egg white with a knife.


Spoon the vinaigrette over the asparagus, allowing a little to puddle on either side. Garnish with the egg white and yolk.

Roasted Parmesan Asparagus

Four to six servings.


2 1/2 pounds fresh asparagus

2 tablespoons olive oil

Salt and pepper

1/2 cup grated Parmesan cheese

Lemon wedges (optional)


Preheat oven to 400 degrees. Break off tough ends of asparagus, and place on a baking sheet. Drizzle with olive oil, and sprinkle with salt and pepper. Bake for 15 to 20 minutes. Sprinkle with cheese and bake for another minutes until cheese melts. Serve with lemon wedges.

Parmesan Baked Asparagus


2 bunches asparagus

2 tablespoons extra virgin olive oil

2 tablespoons grated parmesan

Preheat oven to 400 degrees. Place asparagus and cheese in a ziploc bag. Drizzle half of the olive oil over the asparagus and close the bag, shake it until the asparagus is coated with olive oil and cheese.


Place asparagus in a single layer on a baking sheet, season with pepper and salt if you like. Bake 12 minutes for crunchy but up to 20 minutes.

Asparagus & Pimento

Four servings. From www.recipesource.com.


1 1/4 lb fresh asparagus

1 cup water

2 tablespoons fresh lime juice

1 jar (2 oz) pimento, drained (or 1/4 cup)

1 tablespoon pine nuts


Rinse asparagus and snap off tough ends. In a large skillet, bring water to boil and add asparagus. Cover and steam until bright green, 2 to 3 minutes. Remove from heat, drain, and arrange on a platter.


Sprinkle with juice; garnish with pimento and pine nuts. Serve warm or chilled.

Roasted Asparagus Topped with Parmesan

Serves two. From www.recipesource.com. Similar to above recipe.


1 lb fresh asparagus

2 teaspoons olive oil

2 tablespoons shredded Parmesan cheese

1 lemon, cut into wedges (optional)


Preheat oven to 500 degrees. Arrange in a single layer in a shallow baking pan. With a pastry brush, paint the oil on the asparagus spears. Roast until tender but still crisp, 8 to 10 minutes, depending on thickness of stalks. Turn spears occasionally for even cooking and to avoid browning.


Place asparagus spears on serving platter. Sprinkle with cheese. Serve with lemon wedges.


Asparagus Salsa

Makes 3 1/2 cups.


1 12-ounce package frozen, cut Asparagus

1 cup chopped, seeded tomatoes

1/2 cup finely chopped onions

1 garlic clove, crushed

2 to 3 tablespoons chopped fresh cilantro

1 5.5-ounce can tomato juice

3 tablespoons finely chopped jalapenos

1 teaspoon salt

1 teaspoon cider vinegar


Partially thaw asparagus and chop. Combine all ingredients. Cover and chill thoroughly, about 3 hours. Store in an airtight container in refrigerator.


Use slotted spoon when serving, to drain excess tomato juice.

Asparagus with Garlic and Pecans

Four servings. From http://www.pcrm.org/health/recipes/recipe020121.html, Recipe by Amy Lanou, PCRM's nutrition director for the Vegetarian Nutrition and Cooking Classes for Cancer Survivors.


1 pound asparagus, broken into bite-sized pieces

3 cloves garlic, minced

1 teaspoon olive oil

1 tablespoon soy sauce

1/2 cup pecans, halved


Sauté garlic in olive oil in a medium skillet. Add asparagus and soy sauce. Cook 4 to 6 minutes stirring often until asparagus is tender. Add pecans, continue heating for 1-2 minutes and serve.

Sesame Asparagus

From www.recipesource.com.


1 tablespoon sesame oil

1 tablespoon sesame seeds

1 tablespoon minced garlic

1 tablespoon minced shallot

1 tablespoon grated fresh ginger

1 1/2 cups 1/2-inch-thick sliced asparagus

1/2 cup bean sprouts

1/2 cup julienne red bell pepper

1 tablespoon soy sauce

Juice of 1 lime


In a skillet, heat oil until smoking. Working quickly, add sesame seeds, garlic, shallot, ginger, and asparagus. Stir-fry about 1 minute. Add bean sprouts and red pepper. Stir-fry 1 minute more. Remove from heat, add soy sauce and lime juice, toss well, and serve immediately.

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Recipe Pages—All Phases (1, 2, and 3)

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 Phase 2 Main Dishes—Pasta ~  Phase 2 Legumes & Grains

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