Grilled Asparagus with Balsamic Vinaigrette

(makes 4 servings)

Ingredients:

• 1 lb. thin asparagus spears, bottoms trimmed
  
  


• 2 tbsp olive oil, divided
  
  


• 2 tbsp balsamic vinegar
  
  


• 1 tbsp shallot, finely chopped
  
  

Preparation:

• Preheat grill.
  
  


• Lightly coat the asparagus with 1 tbsp olive oil.
  
  


• Grill over high heat for about 2-3 minutes or to desired tenderness.
  
  


• Whisk together remaining olive oil, balsamic vinegar and shallots in a small bowl.
  
  


• Arrange asparagus on a platter and drizzle vinaigrette over spears.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (123 g)): 88 Calories, 3 g Protein, 6 g carbohydrates, 2 g Dietary Fiber, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 3 mg sodium

Penne with Spring Vegetables

(makes 6 servings)

Ingredients:

• Non-fat cooking spray
  
  


• ½ cup onion, chopped
  
  


• 2 cloves garlic, finely chopped
  
  


• 1 lb. fresh asparagus, trimmed and cut into small pieces
  
  


• 2½ cups cherry tomatoes, halved
  
  


• 2 cups yellow squash, cubed
  
  


• ¾ cups low sodium chicken broth
  
  


• 1 (16 oz.) package of penne pasta (cook according to package instructions, drain)
  
  


• 6 fresh basil leaves, thinly sliced
  
  


• Salt and pepper, to taste (optional)
  
  

Preparation:

• Spray a large skillet with cooking spray then heat over medium heat.
  
  


• Add garlic and onion then cook for about 3 minutes, stirring often.
  
  


• Add asparagus and cook an additional 3 minutes.
  
  


• Stir in the tomatoes and squash and cook for about 3 minutes.
  
  


• Add the broth and reduce heat to medium low and simmer, uncovered for about 5 minutes. Add salt and pepper, to taste.
  
  


• Toss pasta with the vegetable mixture and basil then serve.
  
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving(1/6 of recipe (296 g)): 330 Calories, 13 g Protein, 66 g carbohydrates, 5 g Dietary Fiber, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 23 mg sodium

Asparagus Salad with Lemon Soy Vinaigrette

(makes 4 servings)

Ingredients:

• 1-¼ lbs asparagus cut diagonally into 1-½” pieces
  
  


• 10 scallions, trimmed with some green
  
  


• 1 scallion, chopped
  
  


• 1 tbsp vegetable or olive oil
  
  


• ¼ tsp fresh ginger, grated
  
  


• ½ cup non-fat, reduced sodium chicken broth
  
  


• 1 tbsp rice wine vinegar
  
  


• 1 tsp low-sodium soy sauce
  
  


• ½ tsp sugar
  
  


• 1 tsp freshly ground black pepper
  
  


• 1 tbsp fresh-squeezed lemon juice
  
  

Preparation:

• In a steam basket, steam asparagus and scallions over boiling water until asparagus is crisp-tender (about 5 minutes). Remove from heat and rinse with cold water in a colander to stop the cooking. Drain and let cool.
  
  


• Make the vinaigrette: Heat vegetable oil over medium-high heat in a small-sized saucepan. Add ginger and cook until it begins to brown. Add the reserved chopped scallion and cook for about 15 seconds then stir in the chicken broth, vinegar, soy sauce and sugar. Remove from heat and set aside.
  
  


• Toss steamed asparagus and scallions with the vinaigrette in a large-sized bowl then add ground pepper and lemon juice then serve.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (221 g)): 84 Calories, 5 g Protein, 10 g carbohydrates, 4 g Dietary Fiber, 4 g fat, 1 g saturated fat, 0 mg cholesterol, 362 mg sodium

Asparagus and Leek Soup

(makes 6 servings)

Ingredients:

• Non-fat cooking spray
  
  


• 1½ pounds fresh asparagus, trimmed and cut into 1” pieces
  
  


• ½ cup onion, chopped
  
  


• 1 cup white part of leeks, washed and chopped
  
  


• ½ cup celery, chopped
  
  


• 1 small potato, peeled and cubed
  
  


• 3½ cups low-sodium chicken broth
  
  


• ½ cup non-fat sour cream
  
  


• Salt and pepper to taste
  
  

Preparation:

• Spray a large-size skillet with non-fat cooking spray and heat over medium heat. Add asparagus, onions, leeks, celery and potato, then cover and cook until vegetables are softened (about 20 minutes), stirring occasionally.
  
  


• Add vegetables in a blender and puree until very smooth.
  
  


• In a large-size saucepan, bring chicken broth to a boil then reduce heat to a simmer. Add vegetable mixture and stir well. Stir in non-fat sour cream and mix until well incorporated.
  
  


• Add salt and pepper to taste (optional)
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (341 g)): 105 Calories, 7 g Protein, 17 g carbohydrates, 4 g Dietary Fiber, 1 g fat, 0 g saturated fat, 2 mg cholesterol, 73 mg sodium

Asparagus and Goat Cheese Pizza

Not an asparagus fan? Use broccoli or red peppers in this dish instead.

Serve 4

Prep time: 30 minutes

Total time: 60 minutes

Ingredient

• 2 Tbsp olive oil
  
  


• 1 small red onion, thinly sliced
  
  


• 1 cup 1½-inch asparagus pieces
  
  


• 1½ cups blanched almond flour
  
  


• 1¼ tsp sea salt, divided
  
  


• ¼ tsp baking soda
  
  


• 1 Tbsp grape seed or canola oil
  
  


• 1 large egg
  
  


• 7 ounces tomato paste
  
  


• ¼ cup water
  
  


• 1 Tbsp herbes de Provence
  
  


• 1 Tbsp minced garlic clove
  
  


• 3 ounces goat cheese
  
  

Preparing

• Pour olive oil in a sauté pan and heat over medium. When oil is hot, add onion and sauté for 8 to 10 minutes or until soft and translucent. Add asparagus, increase heat to high, and cook for 1 to 2 minutes. Remove from pan and ser aside to cool. Preheat oven to 350 degrees F.
  
  


• To make the crust, mix almond flour, ¼ tsp salt, and baking soda in a large bowl. In a separate medium bowl, whisk together oil and egg. Stir wet ingredients into almond flour mixture until thoroughly combined.
  
  


• Cut 2 pieces of parchment paper to the size of a baking sheet. Place the dough between the parchment and use a rolling pin to flatten it into a 10-inch circle, about ⅛ inch thick. Remove top piece of parchment and transfer bottom piece with rolled-out dough onto a baking sheet. Bake for 15 to 20 minutes or until lightly golden.
  
  


• While the crust bakes, make the pizza sauce: Bring tomato paste, water, herbes de Provence, remaining salt, and garlic to a boil. Lower heat and simmer for 10 to 15 minutes or until sauce has thickened.
  
  


• Spread sauce over the crust while the crust is still warm. Crumble goat cheese evenly over the sauce, then top with onion and asparagus mixture. Bake for 10 to 15 minutes to warm the cheese. Let cool briefly, then cut into 8 slices and serve.
  
  

Nutrition score per serving (2 slices):

483 calories, 35 g fat, 8 g saturated fat, 23 g carbs, 18 g protein, 8 g fiber, 194 mg calcium, 5 mg iron, 1,114 mg sodium.

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