BE A WHIZ WITH ASPARAGUS
Veggie offers versatility
Nature is sharing spring sensations with the recent arrival of asparagus. Of all the harbingers of the season, none are more eagerly anticipated than this sparkling jewel of the earth, boldly hued in various shades of green, perfect as the main star of a dish or as part of an ensemble plate, sharing its glory with other ingredients.
From a nutritional standpoint, asparagus is low in calories and an excellent source of folic acid. The stalks are delicious on their own, steamed and spritzed with fresh lemon juice, in salads, frittatas or in the perfect plate of pasta primavera.
Proper care
We’re in the midst of Canada’s asparagus season, so here are a few tips to enjoy this spring special before it disappears for another year:
■ Prep it: Before cooking, wash asparagus in cold running water to remove sand or grit, then snap off and discard tough, woody ends (or keep them to make vegetable stock).
■ Roast it: Place asparagus in a single layer on a baking sheet. Drizzle with oil and roast in the oven at 500 F (260 C) for 8-10 minutes. Enjoy with a good bearnaise sauce.
■ Microwave it: Place asparagus in a microwaveable dish with 2 tbsp (30 mL) of water and microwave on high for 4-6 minutes.
■ Grill it: Choose uniform stalks for easier timing on the grill. Brush with oil and grill, turning often, until tender, about 3-5 minutes per side.
Here’s a selection of dishes courtesy of Foodland Ontario (foodlandontario.ca; @FoodlandOnt):
ROASTED ASPARAGUS AND VEGETABLE SALAD
A delightfully refreshing salad for the warm-weather season. Serves 4-6.
1 lb. (500 g) asparagus, trimmed
6 tbsp (90 mL) olive oil
Salt and freshly ground pepper, to taste
11/2 cups (375 mL) cherry or grape tomatoes
2 cloves garlic, minced
1 pkg. (227 g) white or cremini mushrooms, quartered
1/2 tsp (2 mL) dried Italian seasoning
3 tbsp (45 mL) white balsamic vinegar
11/2 tsp (7 mL) honey
1/3 cup (75 g) crumbled goat cheese
Spread asparagus on parchment paper-lined rimmed baking sheet. Drizzle with 1 tbsp (15 mL) of olive oil; season with salt and pepper. Shake gently to coat. In medium bowl, toss tomatoes with 1 tbsp (15 mL) of oil, 1 garlic clove and salt and pepper. Spread over asparagus. Bake in 400-F (200-C) oven for about 15 minutes, shaking once or until asparagus is tender and tomatoes slightly shrivelled. Arrange on platter; set aside.
In same bowl, toss mushrooms with 2 tbsp (30 mL) of oil, Italian seasoning and salt and pepper. Spread on same baking sheet. Bake for 15 minutes, tossing once or until mushrooms release some juices. In medium bowl, combine remaining oil, garlic, vinegar, honey and salt and pepper. Toss with roasted mushrooms; let marinate for 30 minutes. Just before serving, top asparagus mixture with mushroom mixture and goat cheese. Serve at room temperature.
ONE-POT PASTA PRIMAVERA
This version of a classic pasta recipe uses just the right amount of water that magically cooks down to create a silky sauce. Cooked chicken can also be added to this vegetable dish. Serves 6.
4 cups (1 L) fusilli pasta
3 cloves garlic, thinly sliced
1 tsp (5 mL) salt
1/2 tsp (2 mL) black pepper
2 cups (500 mL) asparagus, cut into 1-inch (21/2-cm) pieces
1 cup (250 mL) diced sweet red pepper
11/2 cups (375 mL) grape or cherry tomatoes, halved
1 cup (250 mL) green peas, fresh or frozen, thawed
3 tbsp (45 mL) butter
3/4 cup (175 mL) shredded plain or jalapeno havarti cheese (about 75 g)
1/2 cup (125 mL) shredded basil leaves
Garnish: Shredded havarti cheese
Place pasta in large, deep pot. Add garlic, salt, pepper and 31/2 cups (875 mL) hot tap water. Cover; bring to boil over medium-high heat. Uncover; set timer according to cooking directions on pasta package. Cook pasta, stirring often.
When 5 minutes remain, stir in asparagus and red pepper. Cover, return to boil; continue cooking, stirring occasionally — if necessary, add another 1/2 cup (125 mL) hot water. When 2 minutes remain, stir in tomatoes, peas and butter; cover, cook 2 minutes. Uncover, cook, stirring until pasta and vegetables are tender and water is almost completely evaporated, about 1 minute. Remove from heat; stir in cheese and basil; mix well. Serve immediately with additional cheese.
MEDITERRANEAN QUINOA AND CHICKEN BOWL
Quick and easy to make, yet loaded with flavour and nutrition, this tasty combination of quinoa, asparagus, baby spinach and chicken is ideal for a busy weeknight dinner. Serves 4.
3/4 cup (175 mL) quinoa
2/3 cup (150 mL) vegetable oil
3 tbsp (45 mL) balsamic vinegar
1 tsp (5 mL) dried oregano leaves
1/4 tsp (1 mL) salt
1 clove garlic, minced
1 lb (500 g) asparagus, trimmed
500 g boneless, skinless chicken breasts
4 cups (1 L) baby spinach
2 cups (500 mL) cherry tomatoes, halved
1 cup (500 mL) sliced cucumber
1/2 cup (125 mL) crumbled feta cheese
In medium saucepan, combine quinoa and 11/2 cups (375 mL) water; bring to boil. Reduce to simmer, cover and cook until tender, about 15 minutes. Remove from heat, let stand for 5 minutes then fluff with fork.
Meanwhile, in small bowl, whisk together 1/2 cup (125 mL) of oil, vinegar, oregano, salt and garlic until combined. Set aside. In large bowl, toss asparagus with 1 tbsp (15 mL) of oil. Transfer to large rimmed baking sheet. Roast in 425-F (220-C) oven for 8-10 minutes or until tender. In large nonstick skillet, heat remaining oil over medium-high heat. Add chicken, cook for 8 minutes, turning once until golden brown and juices run clear. Transfer chicken to cutting board and slice. Divide quinoa, asparagus, chicken, spinach, tomatoes and cucumbers among bowls. Top with cheese; drizzle with dressing.