Roasted Asparagus with Parmigiano-Reggiano

Ingredients

• 1 bunch (about 1 lb) asparagus, trimmed
• 2 Tbsp extra virgin olive oil
• Salt and pepper to taste
• 2 Tbsp grated Parmigiano Reggiano

Directions

1. Preheat oven to 400 degrees. Toss asparagus and oil in large bowl. Arrange in single layer on parchment paper-lined baking sheet. Roast about 15 min, until lightly browned and tender. Remove from oven.
2. Season generously with salt and pepper; sprinkle evenly with cheese. Return to oven. Roast about 5 min, until cheese begins to soften and brown.

Asparagus with Scallops, Browned Butter and Prosciutto

 Ingredients

• 1 pound white asparagus, peeled, or green asparagus

• 3 1/2 tablespoons unsalted butter

• 1 ounce thinly sliced prosciutto, cut into 1/2-inch-wide strips

• 1 pound sea scallops

• Salt and freshly ground pepper

• 1/2 teaspoon finely grated lemon zest

• 2 tablespoons fresh lemon juice

• 1/4 cup chicken stock or canned low-sodium broth

   

  Directions
  

Step 1
Cook the asparagus in a large sauce-pan of boiling salted water until tender, about 8 minutes. Using tongs, transfer the asparagus to a colander and leave the pan of water simmering on the stove.

Step 2
Melt 1 tablespoon of the butter in a large skillet. Add the prosciutto and cook over low heat until crisp, about 4 minutes. Transfer the prosciutto to a plate.

Step 3
Melt 2 tablespoons of the butter in the skillet. Add the scallops, season with salt and pepper and cook over moderately high heat until browned, about 2 minutes per side. Transfer the scallops to a plate.

Step 4
Add the lemon zest to the skillet and cook over moderate heat until browned, about 1 minute. Add the lemon juice and simmer for 10 seconds. Add the stock and simmer, scraping the bottom of the skillet, until reduced to a rich glaze, about 3 minutes. Swirl in the remaining 1/2 tablespoon of butter. Return the scallops, along with any juices, to the skillet and cook over low heat until heated through.

Step 5
Return the asparagus to the simmering water to heat through. Season the sauce with salt and pepper. Using tongs, transfer the asparagus to a large platter and spoon the scallops and sauce over it. Top with the fried prosciutto and serve.

Asparagus & Prosciutto Bundles

Servings: 24 pieces

Ingredients

• 2 1/2 bunches (about 3 lbs total) asparagus, trimmed, cut in 3-inch pieces, blanched
• 8 slices Italian prosciutto, halved lengthwise then crosswise into 4 pieces
• 3 Tbsp spicy brown mustard

Directions

1. Spread about 1 tsp mustard on each prosciutto slice. 
2. Place 3 asparagus pieces on each slice; roll into bundle.

Chicken breast with asparagus and mushrooms (keto friendly)

Ingredients

• chicken breast

• mushrooms

• red peppers

• asparagus

• tomatoes

• olive oil

• Montreal Chicken Seasoning 

• whipping cream

• parmesan cheese

• thyme, salt and pepper

Directions

1. Fry chicken breast in olive oil with Montreal chicken spice mix. 

2. Take out cooked chicken. 

3. Put in more olive oil and sautée mushrooms and red peppers. 

4. Add asparagus and near the end the tomatoes. 

5. Take out the asparagus. 

6. Then added whipping cream, parmesan cheese, thyme, salt and pepper.

 

Montreal Chicken Seasoning

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Prosciutto Wrapped Asparagus with Egg

Dukan Phases: Cruise Phase, Consolidation Phase, Stabilization Phase

Servings: 4
Serving Size: 1 bundle with 1 egg
Nutritional Info: 93 calories, 5g of fat, 4.8g of carbohydrates, 2.4g of fiber, 8.9g of protein

Ingredients

• 1 pound fresh asparagus
• 4 pieces proscuitto, ham, or bacon
• Salt and pepper
• 4 eggs

Directions

1. Heat oven to 400 F. Trim the asparagus and season with salt and pepper.
2. Divide the asparagus into four servings. Wrap each with a piece of proscuitto (ham or bacon).
3. Place the wrapped bundles onto baking sheet and bake for 20 minutes.
4. During the last 5 minutes of cooking, cook 4 eggs over easy in a skillet to serve on top.

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Recipe : Roasted Asparagus

Asparagus starts appearing in grocery stores in the early spring. Roasted, it is crisp, sweet, and wonderful.

Prep Time: 10 minutes
Cook Time: 8 minutes
Total Time: 18 minutes

Ingredients

• 1 lb. asparagus

• 2 Tbsp. olive oil

• 1/2 tsp. salt

Directions

Clean asparagus, and take each stalk in your hands. Bend the stalk, and the asparagus will naturally snap at the point where it becomes tough. Place the tips on a heavy baking pan and toss with the olive oil. Roast at 425 degrees F for 5-10 minutes, until asparagus is tender and begins to brown. It can also be roasted at 400 degrees F for 8-12 minutes, or 375 degrees F. for 12-16 minutes. Serves 4

Recipe : Asparagus Crab Omelets

Ingredients

• 1 (1.25 ounce) envelope hollandaise sauce
• 8 eggs
• 2 tablespoons milk
• salt, pepper and garlic powder to taste
• 1 1/2 teaspoons vegetable oil
• 2 cups shredded Cheddar cheese, divided
• 2 cups cut fresh asparagus, cooked, divided
• 2 cups flaked imitation crabmeat, coarsely chopped, divided
• minced chives

Directions
Prepare hollandaise sauce according to package directions; set aside and keep warm.

1. In a bowl, beat eggs, milk, salt, pepper and garlic powder. 
2. Heat oil in a 10-in. skillet over medium-low; add half of the egg mixture. 
3. As the eggs set, lift edges, letting uncooked portion flow underneath. Sprinkle with 1/2 cup cheese, 1 cup asparagus, 1 cup crab and another 1/2 cup cheese. Fold omelet in half. 
4. Cover for 1-2 minutes or until the cheese is melted. Repeat for second omelet. 
5. Serve with hollandaise sauce. 
6. Garnish with chives.

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Chicken and Mushrooms with Asparagus

YIELD 4 servings
A high-protein chicken dinner.

Ingredients

• 3 drops vegetable oil
• 2 1/4 pounds button mushrooms
• 2 onions, very thinly sliced
• 2 1/4 pounds boneless, skinless chicken breasts, cut into cubes
• 1 pound asparagus tips, cut into small pieces
• 1 lemon, juiced
•  salt and freshly ground black pepper
• 1/4 cup chopped fresh parsley

Directions

1. Heat a nonstick frying pan over medium heat. Add the oil and wipe out any excess with a paper towel.
2. Add the mushrooms, cook for 5 minutes, stirring often, and remove from pan and set aside.
3. Add the onion and cook until brown, about 5 minutes.
4. Add the chicken and cook until brown, about 6 minutes.
5. Add the asparagus, cooked mushrooms, lemon juice, and parsley, along with salt and pepper to taste.
6. Reduce the heat, cover, and continue cooking 10 minutes.

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Swordfish Steaks with Asparagus and Frisée Salad

Ingredients

• 3 Tbsp. plus 1/4 cup extra-virgin olive oil
• 1 lb. asparagus, trimmed, cut into 2 1/2" pieces
• 3 1/2 tsp. kosher salt, divided
• 4 (1"-thick) swordfish steaks (about 1 1/2 lb. total)
• 1 Tbsp. herbes de Provence
• 1 Tbsp. Dijon mustard
• 1 Tbsp. red wine vinegar
• 1/2 lemon
• 3/4 tsp. freshly ground black pepper, divided
• 8 cups torn frisée
• 3 medium Persian cucumbers, thinly sliced into rounds
• 1/2 small white onion, very thinly sliced into rings, rinsed

Directions

1. Heat 1 Tbsp. oil in a large skillet over medium-high. Add asparagus and cook, shaking pan occasionally, until tender and charred in spots, 3–5 minutes. Transfer asparagus to a large bowl, season with 1/2 tsp. salt, and toss to combine.
2. Season swordfish all over with 1 1/2 tsp. salt. Heat 2 Tbsp. oil in same skillet over medium-high. Working in batches if needed, cook swordfish, turning occasionally, until cooked through (fish will feel firm when pressed), about 6 minutes. Transfer to a platter.
3. Pour off any excess oil in pan. Pour in remaining 1/4 cup oil, then add herbes de Provence (no need to warm up the pan again). Add mustard and vinegar and whisk until sauce is creamy. Finely grate zest from lemon into sauce, then squeeze in juice lemon. Season with 1/2 tsp. salt and 1/4 tsp. pepper. Let cool slightly.
4. Pour three-quarters of dressing over asparagus. Add frisée, cucumbers, and onion to bowl; season with remaining 1 tsp. salt and 1/2 tsp. pepper and toss to coat.
5. Mound salad on platter next to swordfish. Spoon remaining dressing over.

Recipe : Asparagus Stuffed Chicken Breast⠀

Makes 4 servings

Ingredients:⠀

• 1 ¾ pounds boneless skinless chicken breasts⠀
• 1 tbsp lemon zest⠀
• 1/2 tsp salt⠀
• ½ tsp pepper⠀
• 9.5 ounces asparagus stalks, trimmed⠀
• 4 ounces low fat provolone or mozzarella cheese⠀
• 1 tsp garlic powder⠀
• 1 tsp paprika⠀
• 1 tbsp olive oil⠀

⠀
Directions:⠀
1. Preheat oven to 425° F.⠀
2. Cut the chicken breast in half, length-wise. Please do not cut all the way though.⠀
3. You need to create a pocket into each chicken breast.⠀
4. Season the inside of the chicken breast with lemon zest, salt and pepper.⠀
5. Place chicken on work surface and lay the cheese and 3 asparagus inside of each chicken breast and fold over, enclosing the filling.⠀
6. In a small bowl mix together salt, pepper garlic powder and paprika. Then season the outside of the chicken breast with this spice mixture.⠀
7. Heat a large and oven safe skillet over medium-high heat. Add the olive oil.⠀
8. Cook the chicken for 3 to 5 minutes each side and until the chicken is golden brown on top.⠀
9. Place the chicken in the oven.⠀
10. Bake for 20 minutes. Make sure the chicken reaches the internal temperature of 165 degrees.⠀

⠀

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Roasted Asparagus Chef Salad

Roasted asparagus elevates this classic salad. You can assemble it a few hours head of time, but toss and dress just before serving for maximum freshness.

Serves: 4

Ingredients

• ¼ lb. asparagus, trimmed
• 5 Tbsp. extra virgin olive oil, divided
• 8 cups salad mix with carrots and radishes
• 1 small cucumber, sliced
• 2 large hard-boiled eggs, peeled and quartered
• 3 strips thick-cut bacon, cooked and chopped
• ½ cup shredded Cheddar cheese
• 1 medium avocado, peeled, pitted, and cubed
• 2 Tbsp. red wine vinegar
• 2 tsp. Dijon mustard
• ¼ tsp. salt
• ¼ tsp. ground black pepper

Directions

Step 1
Preheat oven to 400°F.

Step 2
Place asparagus on a baking sheet and toss with 1 tablespoon olive oil. Roast for 10 minutes, or until asparagus is tender. Cool, then cut into 1" pieces.

Step 3
Divide salad mix between two bowls. Arrange asparagus, cucumber, egg, bacon, cheese, and avocado on top.

Step 4
In a small bowl combine remaining olive oil, vinegar, mustard, salt, and pepper and whisk well. Drizzle over salads and serve.

Broiled Steak and Asparagus with Feta Cream Sauce

Serves 4

Ingredients:

• Olive oil cooking spray
• 2 bunches asparagus
• 5 tablespoons extra virgin olive oil
• ¾ teaspoon kosher salt
• ½ teaspoon freshly ground black pepper
• 2 sirloin tip steaks (each 1 to 1 ½ inches thick; about 2 ¼ pounds total)
• 1 cup (about 6 ounces) crumbled feta cheese
• ½ cup sour cream
• 2 tablespoons apple cider vinegar
• ¼ cup finely chopped fresh chives

Directions:

Preheat the broiler with a rack about 4 inches from the heat. Line a sheet pan with aluminum foil and mist a wire rack about the size of the sheet pan with cooking spray.

Snap off the bottom of one asparagus spear to see where it breaks easily. Line up the rest of the bunch and slice off the bottoms at the same spot. Place the trimmed asparagus on the prepared pan, drizzle with 3 tablespoons of the olive oil, sprinkle with ¼ teaspoon salt and ¼ teaspoon black pepper, and toss to coat.

Arrange the asparagus in a single payer around the perimeter of the pan and set the wire rack on top, nudging the asparagus aside as needed so the rack lies flat and even.

Blot the steaks dry with a paper towel. Season both sides with the remaining ½ teaspoon salt and ¼ teaspoon pepper. Place the steaks on the wire rack.

Place the pan under the broiler (the steaks should be about an inch from the heat). Broil, flipping the steaks once, until well browned and charred at the edges, 4 to 5 minutes per side for medium-rare. (If you prefer your steak more or less done, adjust the cooking time accordingly.)


While the steaks and asparagus cook, make the feta cream sauce: Combine the feta cheese, sour cream, remaining 2 tablespoons olive oil, and cider vinegar in a food processor or blender. Puree the ingredients until smooth. Add salt and pepper to taste and give the sauce one last pulse. Pour the sauce into a bowl and fold in the chives.

Remove the pan from the broiler and allow the steak and asparagus to rest for 10 minutes on the rack. Transfer the steak to a cutting board before slicing it thinly against the grain. Serve the steak and asparagus with the feta cream sauce.