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Phase 2 Vegetable Recipes

 

 Asparagus

Asparagus with Sour Cream

One serving. From www.recipesource.com.

 

1 cup all-green asparagus

1 small carton sour cream

Paprika

1/4 cup mayonnaise

2 tablespoons lemon juice

 

Combine mayonnaise, sour cream and lemon juice; heat, but do not boil, asparagus. Drain asparagus.

 

Heat, but do not boil, sour cream mixture. Place drained asparagus in casserole dish; pour the sour cream mixture over it. Turn on broiler and run the asparagus in and leave until bubbly. Sprinkle with paprika lightly before serving.

 

Asparagus with Orange Dressing and Toasted Hazelnuts

Four servings. From http://whatscookingamerica.net: Recipe is from Gourmet Magazine, April 2000 issue.

 

2 tablespoons finely chopped hazelnuts
1 1/2 to 2 pounds asparagus stalks, washed and trimmed
1/4 teaspoon freshly grated orange zest
2 teaspoons fresh orange juice
1 teaspoon fresh lemon juice
2 tablespoons extra-virgin olive oil
Coarse kosher salt
Coarsely ground black pepper

 

Preheat oven to 375°F. Toast hazelnuts in a small shallow baking pan until golden, 4 to 5 minutes. (Can use toaster oven for this and put on the light or medium toast setting.)

 

Cook asparagus in a large frying pan of boiling salted water until crisp-tender, about 3 to 4 minutes, and drain well in a colander. Transfer hot asparagus to serving platter or individual serving plates.

 

In a small bowl, whisk together orange zest, orange juice, lemon juice, olive oil, salt and pepper to taste. Spoon orange dressing over top or asparagus and sprinkle with nuts.

 

This is a good vegetarian main dish.

 

Asparagus Brown Rice Oriental Medley
 Four servings. From www.asparagus.org.

 

2 teaspoons vegetable oil
2 cups (12 oz. pkg.) frozen Michigan Asparagus cuts and tips, thawed, drained
1/2 cup chopped onions
1/2 cup thinly sliced celery
1 cup thinly sliced mushrooms
2 cups cooked brown rice
2 tablespoons lite soy sauce
 

Heat oil in large non-stick frying pan or wok over medium heat. Add Michigan asparagus and vegetables. Cook and stir 2 minutes.

 

Add rice and soy sauce. Continue cooking and stirring 2 minutes longer or until thoroughly heated. Remove from heat and serve immediately.

 

Nutrition Facts: Serving size 1 cup, Calories 100, Fat 3 g, Cholesterol 0 mg, Carbohydrates 16 g, Fiber 3 g, Sodium 270 mg.


Note: Substitute 1 lb. 4 oz. fresh MICHIGAN ASPARAGUS for frozen Asparagus. Wash, trim and cut fresh Asparagus into 1-inch pieces. Cook fresh Asparagus in hot oil 2 minutes. Add remaining vegetables, cooking and stirring 2 minutes longer. Continue preparing using above method.

Easy Company Asparagus

From the Traditions cookbook of the Junior League of Little Rock.

 

1/4 cup margarine (can use a trans fat free margarine)

1/4 cup sauterne wine

1 can (15 ounces) asparagus spears, drained

Parmesan cheese

Salt to taste

Pepper to taste

 

Preheat oven to 350 degrees F. Melt margarine and mix with the wine. Pour over drained asparagus. Sprinkle heavily with Parmesan cheese. Salt and pepper to taste. Bake until heated through.

Roasted Asparagus and Garlic in Foil Packets

Roasted garlic and asparagus prepared in a neat packet. From Allrecipes.com. Makes 6 servings of 1/2 cup each.

 

12 cloves garlic

3 cups diagonally sliced asparagus

2 tablespoons olive oil

1/4 cup white wine (optional, and white cooking wine is okay)

6 sprigs fresh thyme

 

Preheat the oven to 350 degrees F. Tear off 6 large pieces of foil.

 

Divide garlic, olive oil, wine, asparagus, and thyme and arrange them on each piece of foil. Fold over each foil packet to seal. Place the packets on a baking sheet and roast for 20 to 25 minutes until the asparagus is tender, but still a little crisp.

 

Carefully open packets and serve asparagus with juices poured on top.

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Recipe Pages—All Phases (1, 2, and 3)

Phase 1 List of Foods to Enjoy and Foods to Avoid

    Phase 1 Breakfasts ~  Phase 1 Lunches 

 Phase 1 Main Dishes—Beef ~  Phase 1 Main Dishes—Chicken ~  Phase 1 Main Dishes—Fish 

 Phase 1 Main Dishes—Turkey ~  Phase 1 Main Dishes—Meatless 

 Phase 1 Vegetables ~  Phase 1 Legumes

Phase 1 Soups with Meat ~  Phase 1 Soups—Meatless

Phase 1 Salads—Main ~  Phase 1 Salads—Side ~  Phase 1 Salad Dressings

 Phase 1 Desserts ~  Phase 1 Snacks

 

Recipe Pages—Phases 2 and 3

Phase 2 List of Foods to Enjoy and Foods to Avoid

Phase 2 Breakfasts ~  Phase 2 Lunches 

 Phase 2 Main Dishes—Beef ~  Phase 2 Main Dishes—Chicken ~  Phase 2 Main Dishes—Fish 

 Phase 2 Main Dishes—Turkey ~  Phase 2 Main Dishes—Meatless 

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

Phase 2 Vegetables ~  Phase 2 Soups-Meat ~ Phase 2 Soups-Meatless

  Phase 2 Salads—Main ~  Phase 2 Salads—Side ~  Phase 2 Salad Dressings

Phase 2 Desserts ~  Phase 2 Snacks ~  Phase 2 Breads & Bread Products

 

Recipe Pages—Phase 3

Phase 3 List of Foods to Enjoy and Foods to Avoid

Phase 3 Breakfasts 

Phase 3 Main Dishes—Beef ~  Phase 3 Main Dishes—Fish ~  Phase 3 Main Dishes—Turkey  

 Phase 3 Vegetables ~  Phase 3 Salads—Side ~  Phase 3 Salads—Main ~  Phase 3 Salad Dressings

 Phase 3 Desserts ~  Phase 3 Snacks ~  Phase 3 Breads & Bread Products

 

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Food Combining ~ 2005 Government Guidelines for Diet and Exercise

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