When I was a kid, asparagus was one of those veggies I just knew I wouldn’t like without even trying it.  When I finally did try fresh asparagus, I couldn’t believe I’d missed out on it for so long.  Here is a very quick and very simple recipe that anyone can prepare! (Recipe courtesy of Mayo Clinic)

Serves 6
Ingredients
1/2 cup water
1/2 teaspoon sugar
1 teaspoon reduced-sodium soy sauce
1 1/2 pounds fresh asparagus, woody ends removed and cut into 1 1/2-inch lengths

Directions
In a large saucepan, heat the water, sugar and soy sauce over high heat. Cook until boiling, and then add the asparagus. Reduce heat to low and simmer until the asparagus is tender-crisp, about 3 to 4 minutes.

Transfer to a serving dish and serve immediately.

Nutritional Analysis(per serving)
Calories 26
Cholesterol 0 mg
Protein 3 g
Sodium 98 mg
Carbohydrate 5 g
Fiber 2 g
Total fat 0 g
Potassium 229 mg
Saturated fat 0 g
Calcium 29 mg
Monounsaturated fat 0 g

Photography: Randy Mayor; Styling: Melanie J. Clarke

Chili is one of my favorite dishes and this recipe has received the highest rankings on CookingLight.com!  I am looking forward to giving it a try.

6 ounces hot turkey Italian sausage
2 cups chopped onion
1 cup chopped green bell pepper
8 garlic cloves, minced
1 pound ground sirloin
1 jalapeño pepper, chopped
2 tablespoons chili powder
2 tablespoons brown sugar
1 tablespoon ground cumin
3 tablespoons tomato paste
1 teaspoon dried oregano
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
2 bay leaves
1 1/4 cups Merlot or other fruity red wine
2 (28-ounce) cans whole tomatoes, undrained and coarsely chopped
2 (15-ounce) cans kidney beans, drained
1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
Heat a large Dutch oven over medium-high heat. Remove casings from sausage. Add sausage, onion, and the next 4 ingredients (onion through jalapeño) to pan; cook 8 minutes or until sausage and beef are browned, stirring to crumble.

Add chili powder and the next 7 ingredients (chili powder through bay leaves), and cook for 1 minute, stirring constantly. Stir in wine, tomatoes, and kidney beans; bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally.

Uncover and cook for 30 minutes, stirring occasionally. Discard the bay leaves. Sprinkle each serving with cheddar cheese.

Note: Like most chilis, this version tastes even better the next day.

Yield:  8 servings (serving size: 1 1/4 cups chili and 1 tablespoon cheese)

CALORIES 375 (29% from fat); FAT 12g (sat 4.6g,mono 4.1g,poly 1.1g); IRON 5mg; CHOLESTEROL 59mg; CALCIUM 165mg; CARBOHYDRATE 33.7g; SODIUM 969mg; PROTEIN 28.9g; FIBER 8.2g

A lighter and delicious version of a classic!  Courtesy of CookingLight.com.

Ingredients:
1/4 cup fat-free, less-sodium chicken broth
5 teaspoons butter, melted
1 large garlic clove, minced
1/2 cup dry breadcrumbs
1 tablespoon grated fresh Parmigiano-Reggiano cheese
1 teaspoon paprika
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon dried oregano
1/4 teaspoon freshly ground black pepper
4 thin slices prosciutto (about 2 ounces)
1/4 cup (1 ounce) shredded part-skim mozzarella cheese
Cooking spray

Directions:
Preheat oven to 350°.

Place broth in a small microwave-safe bowl; microwave at high 15 seconds or until warm. Stir in butter and garlic. Combine breadcrumbs, Parmigiano-Reggiano, and paprika in a medium shallow bowl; set aside.

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap, and pound each to 1/4-inch thickness using a meat mallet or rolling pin. Sprinkle both sides of chicken with salt, oregano, and pepper. Top each breast half with 1 slice of prosciutto and 1 tablespoon mozzarella. Roll up each breast half jelly-roll fashion. Dip each roll in chicken broth mixture; dredge in breadcrumb mixture. Place rolls, seam side down, in an 8-inch square baking dish coated with cooking spray. Pour remaining broth mixture over chicken. Bake at 350° for 28 minutes or until juices run clear and tops are golden.

 Nutritional Information:
Yield:  4 servings (serving size: 1 rolled chicken breast half)

CALORIES 297 (30% from fat); FAT 9.9g (sat 4.4g,mono 3.6g,poly 1g); IRON 1.9mg; CHOLESTEROL 125mg; CALCIUM 94mg; CARBOHYDRATE 3.8g; SODIUM 619mg; PROTEIN 45.5g; FIBER 0.5g

Start cooking before work and you’ll have a great dinner when you get home!  Courtesy of SparkRecipes.com.

Ingredients:
4 boneless, skinless chicken breasts
1 cup salsa
1 package reduced sodium taco seasoning
1 can reduced fat cream of mushroom soup (condensed)
1/2 cup reduced fat sour cream

Directions:

1. Add chicken to slow cooker.
2. Sprinkle taco seasoning over chicken.
3. Pour salsa and soup over chicken.
4. Cook on low for 6 to 8 hours.
5. Remove from heat and stir in sour cream.
6. Serve with rice.

Number of Servings: 6

Nutritional Information:

Amount Per Serving
Calories: 157.2
Total Fat: 3.3 g
Cholesterol: 63.4 mg
Sodium: 654.2 mg
Total Carbs: 6.7 g
Dietary Fiber: 0.9 g
Protein: 24.3 g

Pinning asparagus spears together with skewers makes them easier to flip and grill evenly on both sides.  Courtesy of CookingLight.com.

Ingredients:
16 thick asparagus spears (about 1 pound)
1 tablespoon low-sodium soy sauce
1 teaspoon dark sesame oil
1 garlic clove, minced
2 teaspoons sesame seeds, toasted
1/4 teaspoon black pepper
Dash of salt

Directions:
Prepare grill to high heat.

Snap off tough ends of asparagus. Arrange 4 asparagus spears on a flat surface. Thread 2 (3-inch) skewers or toothpicks horizontally through spears 1 inch from each end to form a raft. Repeat procedure with remaining asparagus spears.

Combine soy sauce, oil, and garlic; brush evenly over asparagus rafts. Grill 3 minutes on each side or until crisp-tender. Sprinkle evenly with sesame seeds, pepper, and salt.

Nutritional Information:
Yield:  4 servings (serving size: 1 asparagus raft)

CALORIES 50 (38% from fat); FAT 2.1g (sat 0.2g,mono 0.5g,poly 0.6g); IRON 3mg; CHOLESTEROL 0.0mg; CALCIUM 26mg; CARBOHYDRATE 6.1g; SODIUM 190mg; PROTEIN 3.2g; FIBER 2.4g