A simple stir-fry, sans soy sauce, is a healthy solution for your next pot-luck event. Served room temperature or warm, grains, beans and fresh vegetables can keep your appetite under your careful management throughout the holidays… at home or in social gatherings.
Asparagus is a beautiful fresh vegetable that gives its flavor best when stir-fried. Broccoli or leafy greens such as kale would be lovely, too. Whole grain rotini is a “sauce-trapping” pasta. Please be sure to choose Italian pastas over domestic brands if possible as they generally retain better texture and flavor. Barilla brand is a dependable choice. Both fresh peas and edamame have a green, grassy sweetness that provides umami, a blend of sweet and savory flavors. Both have the nutty flavor that is close to the flavor of raw asparagus. Regardless of the food chemistry, a combination of whole grains, beans and fresh vegetables is the only dish needed to bring perfect “rainbow nutrition” to your healthy holiday table.
In a rush? Add the seasoned, stir-fried vegetables to 2 HMR Chicken Pasta Parmesan Entrées and decrease the broth and omit tomato paste.
Ingredients
3 cups fresh asparagus, washed and cut in 2 inch pieces
½ teaspoon canola, avocado or walnut oil
2 tablespoons Shallots or scallions, finely chopped
¼ cup dried tomatoes, chopped
Salt and ground pepper to taste
¼ teaspoons Mild curry powder or turmeric (optional)
1 cup cooked fresh peas, edamame, or white bean
1 cup whole grain pasta, cooked and drained
2 tablespoons chopped fresh herb (optional)
1 cup vegetable broth
2 tablespoons tomato paste
Preparation
Warm the oil in a sauté pan over medium heat. Add shallots, dried tomatoes, seasonings (including curry or turmeric) and stir for 1 minute, adding a bit of broth if needed to prevent scorching. Add asparagus and sauté 1 minute more or until it is just beginning to soften. Remove asparagus mixture from pan and pour in broth and tomato paste to warm and absorb pan flavors. Combine all ingredients in a serving dish and serve.
Number of Cups: 5
Calories per cup: 130
Vegetable Servings: 5
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Source: The Healthy Table
