Tag Archives: asparagus

Chicken Broccoli Asparagus Quinoa Casserole

Chicken Broccoli Asparagus Quinoa Casserole

  • Servings: 4-6
  • Difficulty: easy
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Chicken Broccoli Asparagus Quinoa Casserole
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The other night I tried a Paleo version of an Orange Chicken Stir Fry. Frankly it sucked and I won’t post it because I don’t post dishes that I wouldn’t make again. So I had some leftover broccoli, mushroom, asparagus and chicken. When I make an Asian dish I try to bookend it with some Jill prefers which is comfort, Italian, pastas etc.

I knew that Orange Chicken Stir Fry missed the mark and to hear her make comments like “hmmmm” or “interesting flavors” while she picked through it like a monkey picking ticks of other monkey’s I knew I need to bring a comfort dish the next night. I was thinking of our chicken and rice, chicken divan and chicken spaghetti and thought I would make a hybrid. A while back I tried something similar that used quinoa but mine was a bit dry so I knew I needed to get some moisture on the bottom with some sauce.

Casseroles and myself are not photogenic. So don’t let the pics scare you off. The sauce was terrific and really pulled it all together. For people who are repelled by vegetables this is a great way to get people to eat them because they are masked in cheese and sauce. Learned that from my Mom.

Ingredients:
2 chicken breasts
Half a bunch of diced asparagus
A large crown of broccoli (chopped)
1/2 cup of sliced mushrooms
1 cup of Quinoa
1 cup of chicken broth
2 cups of milk
1/2 cup of flour
4 tbs of butter
Fresh Shredded Cheddar Cheese
Parmesan Cheese (fine grated)
2 tbs of Kosher Salt
1 tbs of Chili Powder
3 tsp of Garlic Powder
3 tsp of Onion Powder
2 tsp of Cayenne Pepper
1 tbs of Black pepper

Directions:
1. In a pot on medium heat pour 1 cup of chicken broth and add your chicken breasts and cook covered. It will take a 10-15 minutes. You can cut your chicken before poaching it to speed it up. I wanted to enrich my broth with the chicken breast so went the longer route.

2. Preheat your oven to 375. Take your casserole dish and add 2 tbs of butter and put it into the oven to melt.

3. Chop your veggies. When chicken is done remove to rest. In another sauce pot make a roux with flour and 2tbs of butter. It’s going to be pretty thick so slowly pour in your chicken broth. Just be careful because the broth is hot and you might make biscuits. Mine was actually lumpy so I put it in a blender. Slowly pour the milk in. Add your spices and mushrooms and stir until it thickens up. Taste and adjust accordingly.

4. At this point you have cut raw veggies, a sauce, a buttered dish and diced chicken. I took the buttered dish out of the oven and pour in the cup of quinoa and moved it around. I poured a little sauce to make sure it was well coated and moist. I combined my veggies and chicken and then poured them into the dish.

5. Then I poured sauce all over to make sure every nook and crannie was saturated. I used my spatula to much everything around well. Sprinkled grated Parmesan cheese and then top with fresh grated cheddar cheese. Covered with foil and cook for 20 minutes. Then remove the foil and cook another 20-30 minutes. Let is rest for a 5-10 minutes Serve and enjoy.
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Salmon Pasta Presto

Salmon Pasta Presto

  • Servings: 1
  • Difficulty: easy
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Salmon Pasta Presto
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Jill had something the other night so I was a latch key husband for a night. When this happens I go grab Thai or Indian or seem to make some sort of salmon since it isn’t her favorite. So I grabbed a nice filet at the grocery and brought it home. There is a pasta dish I make sometimes that has pasta, Parmesan, peas and asparagus. It’s a nice little dish that is balanced between sweet green peas and the savory/pungent asparagus. It’s not too filling but satisfying.

I always keep frozen peas on hand and had some asparagus on deck with a few bags of near empty pasta. It’s not pretty, it’s not elegant nor fancy but this recipe makes a nice lighter dish with some good veggies and let’s salmon shine.

Ingredients:
Fresh Salmon
Frozen Peas
5-6 stalks of Asparagus
Grated Parmesean
Pasta of your choice
Kosher Salt and Pepper (I like a lot )
Milk cream or pasta water to loosen it up

Directions:
1. Preheat your oven to 350 and lightly season and oil your salmon and cook it until tender. About 15 minutes.
2. While the salmon is in the oven. Make your pasta and set aside some pasta water. Put the pasta back into the pot and lower the heat to it’s lowest level or turn it off. Stir in your vegetables and Parmesan cheese Taste and season.
3. Spoon the pasta into a bowl and break up the salmon and put it on top. It’s that easy.
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Turkey Asparagus Basil Pasta Bowl

Turkey Asparagus Basil Pasta Bowl

  • Servings: 4
  • Difficulty: easy
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Turkey Asparagus Basil Pasta Bowl
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I was trudging towards another healthy dinner and wanted to make my “Might Fit Foods Lemon Turkey Asparagus” copycat. Jill inquired what we were having for dinner and when I told her she politely and unknowingly gave me a vibe that she wasn’t that excited about dinner. It’s the lemon that repels her. So I had to improvise and work in some pasta. The outcome was a almost healthy version of creamy pasta ground turkey and vegetable dish.

This dish does have carrots, onions, garlic, asparagus and basil so there is some healthy aspects. The ground turkey lightens it up also. It’s creamy as you want it to be with cream cheese and Parmesan. I still used the juice of a lemon but it was much more subtle so she didn’t even really notice. No doubt a bit random but it did turn out well.

Ingredients:
1 package of lean ground turkey
1 bunch of asparagus (trimmed and diced)
2 carrots (diced)
1 red onion (diced)
4 cloves of garlic (pressed)
1 lemon (juiced)
handful of fresh basil
3 tbs of cream cheese
3 tbs of Parmesan cheese (finely grated)
Kosher Salt to taste
3 tsp of dried thyme
2 tsp of dried basil
1 tsp of cayenne
Angel Hair Pasta for two

Directions:
1. Cook your pasta per the package in salty water. While it is coming to boil and cooking work on the other part of the dish by first browning your turkey in a medium heated pan with some salt, dried basil, dried thyme. When done remove and set aside.

2. Put your pan back on the heat and soften your onions and carrots until the onions are translucent. It will be 5 minutes or so. Now add the asparagus, lemon juice and garlic. see below
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3. Okay by now your pasta is close to being done. Add your cream cheese and Parmesan cheese and stir well. Taste, salt and season accordingly. Take your pasta directly from the pot and add it to the mixture. You will want some of that pasta water to keep it loose. Turn off the heat and mix well. Top with fresh basil and a little extra Parmesan cheese.
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Salmon and Asparagus Foil Packets

Roasted Salmon and Asparagus Foil Packets

  • Servings: 2
  • Difficulty: easy
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Roasted Salmon and Asparagus Foil Packets
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Tonight I was looking for a healthy quick hitter. Love me some fresh salmon. Something about the orange color makes me feel like I am eating a super food and by all accounts it possibly is. Given we are now in full blown summer the vegetables are colorful and bountiful. I zipped into Whole Foods for some nice cuts of salmon and strolled through the vegetable section and couldn’t help grab a couple of bunches of asparagus that were standing beautifully in a small tray of water. Strong, crispy and green as Ireland. Done.. dinner was set.

I planned on grilling it but ran out of gas so I had to go with the oven. As I mentioned before when cooking salmon go 300 to 350 and cook it a little longer than scorching it which depletes it of those healthy fats. Foil on the bottom, minced garlic, salt and pepper with a squeeze of lemon and some Tajin Seasoning for some chili flavor minus the heat. I love heat but wanted to lighten up the seasoning to let the salmon shine on its own. This would be a super easy and healthy dinner for camping.

Ingredients:
Salmon Filet (fresh)
Asparagus
1 minced garlic
1 lemon
Tajin seasoning
Kosher Salt and Black Pepper
Olive Oil

Directions:
1. Preheat your oven to 300-350 degrees. On a sheet of foil lay your trimmed asparagus down and top with olive oil and a pinch of salt and pepper. Lay your salmon on top of the asparagus and squeeze half a lemon on it. Top with seasoning and finally lay a lemon slice on top. Carefully fold your foil until the it is sealed and leak proof.
Roast in your oven for about 20 minutes. I had some brown rice left over so served mine on top of it.
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Lemon Turkey Rice and Asparagus (myfitfoods)

Lemon Turkey Rice and Asparagus

  • Servings: 4
  • Difficulty: super easy
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Lemon Turkey Rice and Asparagus (myfitfoods)
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I graduated from Texas A&M and I am an admitted unhealthy sports junkie. Embarrassingly I follow a recruiting site for football. A guy was asking the “board” for a chili recipe so I posted a link to mine. I took a bunch of crap for having beans in mine to the point my Texan roots were brought to question. Anyway a guy sent me a message and explained his wife just started a blog. So I naturally went to check it out. It’s called Fit Frugal Mom. Here is the link. http://www.fitfrugalmom.com/

Naturally I bypassed the weight stuff and went to the food section. We have these chains down here where you go in and buy prepared food that is supposed to be healthy and portion controlled. One is called MyFitFoods. Jill and I tried it for a while and they had one dish called Lean Lemon Turkey that I really liked. It’s spicy and lemony. I saw a knock off on her site so decide to try it out with more asparagus than the two spears they put on top.

This really is fast, easy and healthy. It’s spicy and lemony and satisfying. Great for a lunch, pre/post workout or a quick evening meal. It’s not easy on the eyes but is easy on the mouth. I used Slap Ya Mama which is pretty spicy stuff so if you don’t want it as spicy, lay off the cayenne or Slap Ya Mama. I must say it really is exactly like the real thing.

Ingredients:
1 lbs of lean ground turkey
4 cups of rice
4 cloves of minced garlic
Juice of two lemons (1.5 for turkey and .5 for asparagus)
zest of one lemon
1 tsp of Slap Ya Mama (cayenne if you don’t have it)
1 tsp of Tony Chachere’s
Black Pepper
Fresh Asparagus

Directions:
1. In a medium heated cast iron skillet brown your ground turkey. Use a little oil if you need to. Drain if there is any liquid but there might not be given the lack of fat. Add the minced garlic and seasonings and lemon.

2. While your turkey is browning, fire up a second pan on medium heat, add asaparagus and squirt some lemon juice on them. Salt and pepper them and add to a skillet to soften them up.
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3. Cook your rice and mix it in with the turkey or use a bowl and serve the turkey over the top of the rice. Your creativity and plating expertise is free to shine here. Serve along side the asparagus.
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Ultimate Korean Fried Chicken with grilled asparagus and pickled radishes

Ultimate Korean Fried Chicken with grilled asparagus and pickled radishes

  • Servings: 4
  • Difficulty: moderate
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Ultimate Korean Fried Chicken
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Saw Judy Joo on a recent episode of FoodNetwork’s “The Kitchen”. Judy has a show that features Korean foods which are very popular in the US these days. It’s the new asian food craze over here and for good reason. Many of the dishes are clean and include a lot of fun vegetables with unique sauces.

This turned out amazing. The chicken was so crispy but bursting with moisture inside. The coating has Korean Chili flakes and other seasoning that give it a great flavor beyond other fried chicken batters.

But the sauce….”oh the sauce”so amazing. If you have trouble finding the Gochujang paste in your stores order it from Amazon (and the flakes too for that matter). It kind of tastes like fermented Sriracha. Just deeper in flavor.

Sauce Judy used grams in her measurements, I converted the largest amount to cups and then just winged it for the rest. I like soy and vinegar so I used more than she did but also backed off on the Sesame oil given it’s strength of flavor.

Grilling the asparagus gives the smokey / char flavor and the soy marinade compliments the entire dish. Finally the pickled radishes are perfect for this. The chicken and sauce are crunchy and deep in flavor and the radish comes in and cuts those flavors with a sweet acidic refreshing palate reset. So nice after two bites of the chicken and asparagus to drop in a radish to shake it up.

This is an easy dish but there are some steps and if you want the chicken crunchy and the entire plate to come together at the same time you will be multi-tasking. I suppose you could make your asparagus and put it in the oven at 150 or 200 to keep warm while you fry your chicken.
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Ingredients
Chicken tenderloins and thighs (I used skinless and boneless)
Oil for frying

Pre-Coating
1/4 cup (32 grams) cornstarch or corn flour
2 1/2 teaspoons kosher salt or sea salt
1/2 teaspoon baking powder
10 grinds black pepper
2 chicken drumsticks, 2 thighs and 4 wings with tips (bone in, skin on)

Batter
Oil, for frying
1/2 cup cornstarch or corn flour
1/4 cup fine matzo meal
1/4 cup AP flour (you could use GF here)
2 tablespoons Korean chile flakes (gochugaru)
1 tablespoon kosher salt or sea salt
2 1/2 teaspoons garlic granules
2 1/2 teaspoons onion granules
1/4 teaspoon baking powder
1 cup (237 grams) water
1/3 cup (75 grams) vodka
2 tablespoons Korean chile paste (gochujang)

Batter
1/2 cup cornstarch or corn flour
1/4 cup fine matzo meal
1/4 cup AP flour
2 tbs Korean chile flakes (gochugaru)
1 tbs garlic powder
1 tbs onion powder
1/4 tsp baking powder
2 pinches of Kosher Salt

1 cup water
1/3 cup vodka
2 tbs Korean chile paste (gochujang)

Pickled Radish
Sliced Radishes
1/2 cup rice vinegar
1/2 cup water
1/2 cup sugar
1 teaspoon kosher salt
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Gochujang Dipping Sauce
2/3 cup dark brown sugar
1/3 cup Korean chile paste (gochujang)
1/3 cup soy sauce
2 tbs rice vinegar
1 tbs sesame oil
1 tsp grated ginger
3 cloves garlic


Soy Grilled Asparagus

1 bunch of Asparagus
2 tbs of Soy Sauce
2 tsp of Ginger diced
1 tbs of Seasoned Rice Wine Vinegar
Green onions diced
Toasted Sesame Seeds
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Directions

1. Make your radishes by washing and cutting them into chips or discs. Mix your water, sugar and vinegar and stir until sugar is dissolved. Add radishes and refrigerate.

2. Prep your chicken by trimming, washing and drying them well. Mix your pre-coating and take your dried chicken and coat so that everything is dusted white. Set your chicken on a wire wrack and let it is rest for an hour. The batter is thin so you want this dry so that it will stick to it. IMG_9369

3. While chicken is drying, make your Gochujang Dipping Sauce by mixing everything into a small pot and bring to a simmer and turn it down a little and let it continue to simmer for 5 minutes. Remove from heat and let it cool.
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4. Prep your Asparagus by cutting the thick woody area off and the then use a peeler and remove some of the bottom. (optional). Mix your soy mixture and coat asparagus and let them marinate for a few minutes.

5. Okay now go ahead and pour your oil in a smaller pot so that the oil is deeper than it would be as if you poured a thin layer in a cast iron skillet. Given the batter is thin you need depth in your oil because this will stick to the bottom. Also take a grill pan on another burner and heat it up to medium. You are about to multi-task.
Go ahead and get your radishes out and pour your sauce into a dipping bowl and get your plates ready.

6. Frying the chicken. When your oil hits 350 degrees. May your batter by mixing your dry ingredients into a large bowl. No in a separate bowl mix your water, vodka and paste until blended. Pour it into the dry ingredients and stir well. Take your dry coated chicken and dip it into the batter until well covered. Pull the chicken out of the batter and shake off excess batter. Dangle your chicken in the oil (be careful) and cook half of the chicken piece for about thirty seconds before releasing it into the grease. Down over crowd and fry your chicken in batched until browned an crunchy. Remove and let it rest on a wire wrack. IMG_9377

7. While your chicken is frying add your asparagus to your grill pan and char it for about 8 minutes. Just work on your chicken and while frying move the asparagus around. Once done I dipped it back into the marinade and then plated it by cutting some green onions and topping it with toasted sesame seeds.

8. Add you radishes and a few crispy chicken strips to the plate and eat. So good.

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Read more at: http://www.foodnetwork.com/recipes/ultimate-korean-fried-chicken.html?oc=linkback

Roasted Salmon Garlic Broccoli Asparagus Pasta

Roasted Salmon Garlic Broccoli Asparagus Pasta

  • Servings: 4
  • Difficulty: easy
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Roasted Salmon Garlic Broccoli Asparagus Pasta
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Lame name but delivers on taste. I typically make a couple of runs to the grocery per week. My first run is typically Sunday afternoon. So prior to that run I have a lot of items left that need to be used and consumed.

On hand I had a bunch of asparagus, a little broccoli and half a head of garlic. I pulled out a salmon filet from the freezer and decided I would whip up a pasta dish. To be frank, nothing about any of the above ingredients excites Jill. So she took a bath following her treadmill time and I went to work.

This little comfort dish really turned out fantastic. The roasted veggies imparted a nuttiness, the Parmesan and salami give a salty savory flavor. The peas would pop with sweetness and finally the goat cheese gave it a tangy creaminess.
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Ingredients:
Salmon Filet
Bunch of Asparagus
About three small crowns of broccoli
6 cloves of roasted garlic
1 cup of peas
3 tbs of diced salami
2 cups of Pasta (Bow tie)
3 tbs of Goat Cheese
2-3 tbs of grated Parmesan
1 cup of pasta water
2 tsp Red Pepper chili flakes
Balsamic Vinegar
Olive oil
1 tbs of Black Pepper
3 tbs of Butter

Directions:
1. Dice up your asparagus and slice your broccoli. In a 400 degree oven cover the veggies with oil, balsamic, salt and pepper. Also cut the top of the your garlic bulb off, drizzle olive oil and wrap in foil. Put that pan in the oven for about 20mins-30mins. IMG_9166

2. While the veggies are roasting, remove your peas from the freezer, prep your salmon filet with oil and a little salt. Dice up your salami finely.

3. When the veggies are done. Lower the oven to 300 degrees. Remove the veggies from the pan and add your salmon and roast it for about 15 minutes. Remove it at medium rare. You will be putting it in with the pasta in a pan and it will cook a little more. IMG_9170

4. Cook your pasta in salty boiling pot of water. Cook it al dente so hat it retains a little chew to it. Scoop about 1 cup of the pasta water to use to thin out the pasta.

5. So now everything is cooked and chopped. Let’s put it all together. In a large skillet on medium low heat, melt the butter. Add the peas, diced roasted garlic and diced salami. IMG_9172

Stir in the goat cheese and red pepper flakes and pepper. Let the goat cheese melt down so that is can coat everything nicely. Now add your pasta and stir and coat well. At this point you will likely need to add a half cup of pasta water while stirring.

Now fold in the roasted asparagus and broccoli. IMG_9173

Finally gently fold in your flaked salmon followed by grated Parmesan cheese. You make need to add a little more pasta water to keep it shiny and moist. Serve and enjoy…

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