Spring treat

This is the start of a very delicious season in Ontario – asparagus season! Foodland Ontario‘s Teresa Makarewicz joins us with two tasty ways to prepare it.

Recipes below:

Grilled Asparagus with South American Pepper Sauce

Chilean Pebre sauce is easy to make and adds just the right zip. The sauce is also good with grilled meats or fish.

Preparation Time: 5 minutes
Standing Time: 30 minutes
Cooking Time: 10 minutes

Serves 4

1/2 cup (125 mL) minced Ontario Greenhouse Sweet Red Pepper

1/3 cup (75 mL) minced fresh Ontario Coriander or Parsley
1/4 cup (50 mL) minced Ontario Onion
3 tbsp (45 mL) olive oil
1 tbsp (15 mL) each water and white vinegar
1 tsp (5 mL) dried oregano

1/4 tsp (1 mL) each salt and pepper

1/8 tsp (0.5 mL) smoked paprika or hot red pepper flakes
2 cloves garlic, crushed
1 lb (500 g) Ontario Asparagus, trimmed

In small bowl, stir together red pepper, coriander, onion, 2 tbsp (25 mL) of the oil, water, vinegar, 1/2 tsp (2 mL) of the oregano, smoked paprika, salt, pepper and garlic. Cover and let stand at least 30 minutes or refrigerate overnight.

In small bowl, mix remaining oil and oregano; brush on asparagus to coat well. Place asparagus in grill basket or directly on grill over medium-high heat. Close cover and grill, for 3 to 5 minutes each side, or until just tender. Place in shallow serving dish; top with sauce. Serve hot or at room temperature.

Tip: No grill? Place asparagus on rimmed baking sheet. Roast in 500°F (260°C) oven for 8 minutes or until just tender.

Nutritional Information:
1 Serving
PROTEIN: 3 grams
FAT: 10 grams
CARBOHYDRATE: 8 grams
FIBRE:  2 grams
CALORIES: 129

Spring Bounty Chopped Salad

The first-of-the-crop Ontario vegetables combined in a fresh, hearty salad with a light vinaigrette dressing and crispy bacon make this chopped salad ideal for a packed lunch or a supper for a warm spring evening.

Preparation Time: 20 minutes

Cooking Time: 5 minutes

Serves 4 to 6

12 oz (375 g) Ontario Asparagus, trimmed

1 cup (250 mL) fresh Ontario Peas

3 tbsp (45 mL) red wine vinegar

1 tsp (5 mL) Dijon mustard

1/2 tsp (2 mL) salt

Pepper

1/4 cup (50 mL) vegetable oil

2 large Ontario Greenhouse Tomatoes, chopped

1 Ontario Greenhouse Sweet Yellow Pepper, chopped

6 slices Ontario Bacon, cooked crisp and chopped

1 tbsp (15 mL) chopped Ontario Chives

Cut asparagus on diagonal into 1/2-inch (1 cm) pieces; set aside.

In medium saucepan of boiling water over high heat, boil peas for 2 minutes. Add asparagus and boil until vegetables are just tender-crisp, about 3 minutes. Drain and rinse under cold water until chilled. Drain well and pat dry.

In large bowl, whisk together vinegar, mustard, salt and pepper to taste; gradually whisk in oil, until blended. Add drained peas and asparagus, tomatoes and yellow pepper; toss to coat. Sprinkle with bacon and chives.

Tips:

If using frozen peas, boil asparagus for 3 minutes adding peas in the last minute of cooking. Continue with recipe.

Change up the fresh herb. Instead of chives, or in addition to them, try basil, mint, tarragon or parsley, or a smaller amount of thyme.

Nutritional Information

1 Serving (when recipe serves 6):

PROTEIN: 6 grams

FAT: 12 grams

CARBOHYDRATE:   10 grams

CALORIES:   169

FIBRE:   4 grams

SODIUM:   386 mg