Israeli Couscous with Asparagus

What do you do with left-over asparagus stems?

When you trim asparagus for preparation, you snap it.  In other words, you bend the stem until it snaps at the point where the tender parts meet the woody parts.  Most people toss the asparagus bottoms into the compost pile but the woody parts are still usable and yummy.  They make a delicious stock if you are venturesome.  We like to slice and saute them to be added to whatever grain we are making that day.

Prep time:  5 minutes                             Cook time:  20 minutes
Serves:  6

2 tablespoons olive oil, or 1 tablespoon olive oil and 1 tablespoon butter
1 leek or shallot, chopped finely
Asparagus stems from one bunch, sliced
3 cups whole wheat Israeli couscous, cooked according to directions
Chicken broth, vegetable broth, or water as needed to moisten
Salt and pepper to taste

Heat the oil in a skillet and saute the leek or shallot for about 30 seconds.  Add the asparagus stems and cook until tender.

Add the cooked couscous to the pan.  Stir thoroughly then season with salt and pepper to taste.  Moisture can be added at this point but it usually isn't needed.

An easy one-pot side dish.  Add cubed tofu to make this a meal.

That's it.  I sure love easy to prepare dishes! 

Calories and nutrition for asparagus couscous: 1/2 generous cup serving offers approximately 135 calories, 3-1/2 grams protein, and almost 2 grams fiber.  This recipe rocks with a full complement of selenium (for your eyes and metabolism) and about 10% RDA for iron.

Selenium is found in grains, nuts (Brazil nuts big time), freshwater fish, lean beef and poultry.  As a micro-element, it is only needed in small quantities for our daily functioning.

- Kim Fielding

Veggie Spaghetti

Any vegetable may be added to the sauce.  You might consider
zucchini, cauliflower florets, mushrooms, or peppers.

Most everyone loves spaghetti. Served with a green salad and whole grain pasta, it is a nutritious and filling meal that doesn't take much effort to put together.

Everything was made in under a half hour. Prep time would be even quicker if you make the spaghetti sauce ahead of time and freeze it in containers. You can choose to make this vegetarian by omitting the turkey meat. Be sure to check the label on your spaghetti sauce to make sure it doesn't contain high fructose corn syrup or partially hydrogenated oils.

Veggie Spaghetti

serves:  8                    prep time:  30 minutes

Olive Oil
1 fennel bulb, cut into small pieces
1 large carrot, cut into small cubes
1 clove garlic, minced
1/2 onion, diced
1 package (1.25 pounds) lean ground turkey meat
2 jars marinara sauce
Whole grain pasta, cooked

The veggies are softened in olive oil.

In a large skillet, add 1 tablespoon olive oil and cook the fennel, carrot, garlic, and onion for about 3 minutes. Add the ground turkey meat and cook until it is no longer pink, breaking the meat up and stirring the vegetables into it. Add the marinara sauce and simmer for about 10 minutes. Spoon over cooked pasta and sprinkle with parmesan if desired.

Serve spaghetti with a tossed green salad and a side of fruit.

- Kim Fielding