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

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

Broccoli with Black Bean-Garlic Sauce

A great low-cal side courtesy of EatingWell.com.
 
Makes 4 servings, 3/4 cup each

Ingredients
 
1 teaspoon sesame seeds
½ cup water, divided
1 teaspoon rice-wine vinegar or white-wine vinegar
1 teaspoon cornstarch
2 teaspoons black bean-garlic sauce (see Ingredient note)
2 teaspoons canola oil
1 clove garlic, minced
4 cups broccoli florets

Instructions
 
1. Toast sesame seeds in a small dry skillet over medium-low heat, stirring constantly, until lightly browned and fragrant, 2 to 3 minutes. Transfer to a bowl to cool.
2. Mix 1/4 cup water, vinegar and cornstarch in a small bowl. Add black bean sauce and stir until smooth.
3. Heat oil in a large nonstick skillet or stir-fry pan over medium-high heat. Add garlic and stir-fry until fragrant, about 30 seconds. Add broccoli and stir to coat. Add the remaining 1/4 cup water; cover and steam just until the broccoli is tender-crisp, 1 to 3 minutes. Push broccoli to the sides and pour the sauce mixture in the center. Stir until the sauce begins to thicken, about 1 minute. Stir in the broccoli to coat. Serve immediately, sprinkled with the sesame seeds.

 
Ingredient Note: Black bean-garlic sauce, made from pureed salted and fermented black soybeans, is a widely used condiment in Chinese cooking and can be found with the Asian food in most supermarkets.
Nutrition Information
 
Per serving: 53 calories; 3 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 6 g carbohydrate; 2 g protein; 2 g fiber; 133 mg sodium.

Roasted Asparagus with Balsamic Browned Butter

Asparagus is a great low cal side dish and this recipe adds some great flavor.  It is both quick and easy.  (Recipe courtesy of CookingLight.com)

Yield:
8 servings (serving size: 5 spears)

Ingredients:
40  asparagus spears, trimmed (about 2 pounds)
Cooking spray
1/4  teaspoon  kosher salt
1/8  teaspoon  freshly ground black pepper
2  tablespoons  butter
2  teaspoons  low-sodium soy sauce
1  teaspoon  balsamic vinegar
Cracked black pepper (optional)
Grated lemon rind (optional)

Preparation
Preheat oven to 400°.

Arrange asparagus in a single layer on a baking sheet; coat with cooking spray. Sprinkle with salt and pepper. Bake at 400° for 12 minutes or until tender.

Melt butter in a small skillet over medium heat; cook 3 minutes or until lightly browned, shaking pan occasionally. Remove from heat; stir in soy sauce and balsamic vinegar. Drizzle over asparagus, tossing well to coat. Garnish with cracked pepper and rind, if desired.

Nutritional Information
Calories:45 (60% from fat)
Fat:3g (sat 1.8g,mono 0.9g,poly 0.2g)
Protein:1.9g
Carbohydrate:3.9g
Fiber:1.7g
Cholesterol:8mg
Iron:0.7mg
Sodium:134mg
Calcium:18mg

Supreme Squash Casserole

A great summer time low cal side! Courtesy of SparkRecipes.

Ingredients

2 summer squash
2 zucchini
1 cup fat free ricotta cheese
1 cup 2% kraft shredded colby jack cheese
2 eggs
3 garlic cloves
1/2 large yellow onion
2 cups mushrooms
2 tbsp light Daisy sour cream
cooking spray
Add: salt, pepper, & cumin for taste

Directions

Coat pan with cooking spray – add diced mushrooms, garlic cloves, and onion. Saute until tender

Cut both zucchini and squash into thin slices. Add to a pot w/ one tsp water and cook for approximately 5 minutes. Then remove from the stove and add onion/ mushroom mixture to the pot.

Mix two eggs with 2 tbsp sour cream

Coat baking dish w/ cooking spray. Evenly distribute squash mixture to bottom of pan. Add half of ricotta cheese, half of egg mixture, and half of shredded cheese. Layer the other half of the squash mixture on top and use the rest of the ricotta and egg mixture.

Cover with foil and bake at 375 for 35 minutes. After 35 minutes, remove foil and add the rest of the shredded cheese. Cook for an additional 10 minutes. Lastly, turn oven to broil and let broil for 2-3 min so cheese topping become crusty.

Let cool for 10-15 minutes and enjoy. Makes 9 servings
Number of Servings: 9

Nutritional Info
Fat: 3.8g
Carbohydrates: 5.8g
Calories: 87.9
Protein: 8.1g