ASPARAGUS WITH CHOPPED EGG AND VINAIGRETTE

Reposted from RachelRayMag.com

First Line Therapy Servings:

1 Serving = 1/8 Recipe

3 1/2 Category 1 Vegetables (3.5), 4 Oils

Eggs (dyed or not!) will always have a reserved spot on the Easter menu—they’re symbols of renewal.

Makes: 8 servings       Prep: 20 mins;     Cook: 5 mins

Ingredients

• 3 bunches  asparagus (about 3 pounds), tough ends snapped off

• 3 tablespoons apple cider vinegar

• 1 small shallot, finely chopped

• 2 teaspoons Dijon mustard

• 1 tablespoon chopped fresh tarragon or 1 teaspoon dried tarragon, crushed

• 1 tablespoon grated orange peel

• 1/2 cup extra-virgin olive oil

• Salt and pepper

• 2 large eggs, hard-boiled

Directions

1. In a large, deep skillet, add enough salted water to reach a depth of 2 inches; bring to a boil. Add the asparagus and cook until crisp-tender, about 3 minutes. Transfer to a bowl of ice water and let stand until chilled. Drain and pat dry.
2. In a small bowl, whisk together the apple cider vinegar, shallot, mustard, tarragon and orange peel. Slowly whisk in the olive oil until combined; season with salt and pepper.
3. Cut the hard-boiled eggs in half, then press through a sieve into a small bowl. Toss the asparagus with some of the vinaigrette. To serve, drizzle with more dressing and top with the eggs.

Tip

• No sieve to break up the eggs? Just finely chop them.

CHILLED ASPARAGUS SOUP

Reposted from RachelRayMag.com

First Line Therapy Servings:

1 Serving = 1/4 Recipe

1 1/2 Category 1 Vegetables (1.5), 1 Oil

Makes: 4 servings    Prep: 10 mins;     Cook: 15 mins

Ingredients

• 2 tablespoons Earth Balance Spread (Modified for First Line Therapy- original recipe called for unsalted butter)

• 2 leeks, white and light-green parts only, well rinsed and coarsely chopped

• 1 bunch asparagus, cut into 1/2-inch pieces (about 2 cups)

• 3 cups chicken broth (use vegetable broth for a vegan alternative)

• 1 tablespoon all-purpose flour*

• Salt

Directions

1. In a medium saucepan, heat 1 tablespoon of the Earth Balance spread, then add the leeks and cook over medium-low heat for 10 minutes, stirring occasionally. Increase the heat to medium. Add the asparagus and 3/4 cup of the chicken broth and cook, uncovered, for 4 minutes. Remove from the heat.
2. Melt the remaining 1 tablespoon of Earth Balance spread in a small nonstick skillet over medium-high heat. When the Earth Balance bubbles, add the flour and stir vigorously with a wooden spoon for 1 minute, then reduce the heat to medium and continue stirring for 1 minute more. Gradually whisk in 1 cup more of the chicken broth. Bring the mixture to a simmer, whisking until smooth and thickened. Remove from the heat.
3. In a food processor or blender, combine the cooked vegetables with the thickened stock and puree until smooth, about 2 minutes. Add the remaining 1-1/4 cups of the broth and puree 30 seconds more. Season to taste with salt, transfer to a bowl and refrigerate until chilled, about 1 hour.

* Is all-purpose flour appropriate for First Line Therapy? Good catch! You’re paying attention! While we normally do not encourage all-purpose flour it is used here in very small amounts (3/4 tsp per serving) and whole wheat flour does not have the same thickening properties that all-purpose flour does so it will not be an appropriate substitute in this circumstance.

Tip

How-to/Leeks:

• Cut off the root end and the tough green top.
• Halve the white part lengthwise
• Soak the stalks in cold water for 10 minutes, then rinse to remove the grit.

CREAMY CRAB & ASPARAGUS SALAD

Reposted from RachelRayMag.com

First Line Therapy Servings:

1 Serving = 1/4 Recipe

1/2 Protein (0.5), 2 Category 1 Vegetables, 2 Oils

Tip: Use a vegetable peeler to remove the fibrous outer layer of each asparagus stalk.

Makes: 4 servings     Prep: 10 mins;     Cook: 4 mins

Ingredients

• 1 1/2 pounds asparagus, quartered crosswise on an angle

• 1 tablespoon extra-virgin olive oil

• Salt and pepper

• 2 tablespoons finely chopped chives

• 2 tablespoons mayonnaise (use Vegenaise if you do not eat egg-containing products)

• 2 teaspoons fresh lemon juice, plus lemon wedges for serving

• 1 1/2 teaspoons ketchup*

• 1 8 ounce container  lump crab, picked through

Directions

1. Rinse the asparagus in a colander; leave wet. In a medium nonstick skillet, add the olive oil and asparagus and cook over medium heat until crisp-tender, 3 to 4 minutes. Season with salt and pepper.
2. In a medium bowl, stir together the chives, mayonnaise, lemon juice and ketchup. Add the crab and toss gently to coat. Season with pepper.
3. Divide the asparagus among 4 plates and top with a mound of the crab mixture. Serve with the lemon wedges.

Tip

Hot stuff

• Add a few splashes of hot sauce to the mayonnaise dressing.

*Is ketchup on the First Line Therapy condiment list? The answer is no! Great observation! The reason this recipe is included and unmodified is that there is really no good substitution for ketchup. This recipe calls for less than 1/2 tsp per serving. At that level the sugar in ketchup will not have a significant effect on your blood sugar levels. This is one of those instances (and there are many of them in a healthy lifestyle like First Line Therapy) when we look at the reason behind the “rule” and see if it makes sense to change it in this circumstance.

SHAVED ASPARAGUS & WHITE BEAN SALAD

Reposted from CleanEatingMag.com  By Cara Lyons

First Line Therapy Servings:

1 Serving = 1/10 Recipe (~3/4 cup)

1/2 Legume (0.5), 1/2 Nut & Seeds (0.5), 1 Category 1 Vegetable, 1/4 Oil (0.25)

Serves: 10
Hands-on time: 25 minutes
Total time: 25 minutes

INGREDIENTS:

• 2 bunches fresh asparagus (about 1 lb each)
• 1 tbsp olive oil
• 1 medium red onion, thinly sliced
• 3 1/2 cups cooked cannellini beans or 2 15-oz BPA-free cans cannellini beans, drained and rinsed well
• 2 tbsp fresh orange juice
• 2 tbsp fresh lemon juice
• 1 tbsp champagne vinegar
• 1/2 cup chopped unsalted walnuts (2 oz), lightly toasted
• 1/2 cup shaved Pecorino Romano or Parmesan cheese (2 oz) (Omit for vegan, vegetarian, or pescatarian option)
• 1/4 cup slivered basil
• Sea salt and fresh ground black pepper, to taste

INSTRUCTIONS:

1. Hold each spear of asparagus by its thick stem and lay it down on a cutting board. Using a vegetable peeler, shave asparagus into long ribbons. Place ribbons in a large bowl and discard remaining stems. (NOTE: You should be left with about 1 lb shaved asparagus.) Drizzle oil over asparagus and toss to coat.
2. Add onion, beans, orange and lemon juices, and vinegar. Toss to combine.
3. Fold in walnuts, cheese and basil. Season with salt and pepper. This salad can be served immediately or prepared in advance; chill, covered, for 4 to 6 hours in refrigerator.

Nutrients per 3/4-cup serving: Calories: 171, Total Fat: 8 g, Sat. Fat: 2 g, Monounsaturated Fat: 2 g,Polyunsaturated Fat: 3 g, Carbs: 17 g, Fiber: 6 g, Protein: 9 g, Sugars: 3 g, Sodium: 137 mg, Cholesterol: 6 mg

TIP:
Toast your walnuts in a dry skillet on medium-low heat until lightly browned and fragrant. And, to easily shave cheese, use a vegetable peeler.