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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"If you can't stand the heat, get out of the kitchen."
-Harry S. Truman, 33rd President of the United States

The refrigerator light goes on...

This is another substitution recipe. Compare this with the Roasted Corn Tacos to see how you can make substitutions.

Asparagus

Asparagus is actually a member of the lily family and is a perennial, with plants living up to ten years. Most people think that thin stalks are those harvested earlier in the year, but the thickness indicates the age of the plant, with the thicker stems coming from older plants. White asparagus is increasingly available in this country, as is the purple variety.

There is much debate about whether thick or thin stems taste better, but I feel that it is the freshness of asparagus that is much more important to its flavor. Choose firm stalks that are bright green. The tips of the asparagus should be tightly closed. Any signs of dryness or wilting indicates that it is not fresh.

Asparagus doesn't keep well. You can keep them fresher in the refrigerator by cutting the stalks near the bottom and placing them upright in water.

Older, thicker stalks can be woody and peeling the skin at the base will remove the tough layer. Peeled asparagus will poach much faster, however.

4 ounces asparagus = 26 calories, 0g fat, 0g sat fat, 0g mono fat, 3g protein, 5g carbohydrates, 2mg sodium, 0mg cholesterol, 47 mcg Vitamin K


 

Yellow Pepper and White Asparagus Soft Tacos



Servings = 2 | Serving size =1 soft taco

Cooking Time = 30 Minutes

This recipe can be multiplied by 2,3,4.

Leftovers are not very good. The pepper mixture can be made in advance and reheated.

1 tsp grapeseed oil
1 cloves garlic (minced)
1/2 medium white onion (diced)
1/2 large yellow bell pepper (diced)
1/2 chipotle pepper in adobo sauce (minced)
1 Tbsp tomato paste
1/4 cup light beer
1/4 cup low sodium chicken or vegetable broth
fresh ground black pepper (to taste)
6 spears white asparagus (blanched)
2 reduced-fat flour tortillas
1/4 medium avocado
2 ounces reduced-fat Monterey Jack cheese (shredded)
1/2 cup fresh cilantro
1 small tomato (seeded and julienned)

Heat the grapeseed oil in a ten inch non-stick skillet over medium heat and add the minced garlic. Cook very slowly and stir frequently. Do not allow the garlic to brown or it will become bitter.

After about two minutes, add the onions. Cook over medium heat. When the onions begin to soften, add the yellow pepper. Cook for about 2 4 minutes tossing frequently.

Add the minced chipotle and tomato paste. Toss for about one minute and add the beer, chicken stock and pepper. Cook over medium heat, tossing frequently until about half of the liquid is gone and then add the asparagus spears. Cook, tossing frequently, until almost all of the liquid is gone.

While the vegetables are cooking, heat a medium skillet over medium heat.

When ready to assemble place both tortillas in the heated empty skillet. Warm them for about 1 minute and place each on a plate.

Spread half of the 1/4 avocado down the center of each tortilla and then top with half of the vegetables in a line down the center.

Top the heated vegetables with the cheese, cilantro and tomato.

Roll into a tube and eat.

Nutrition Facts

Serving size = 1 taco

Servings = 2

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Amount Per Serving

Calories 506 Calories from Fat 137
  % Daily Value
Total Fat 16g 24%
    Saturated Fat 5g 26%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 18mg 6%
Sodium 505mg 21%
Total Carbohydrates 56g 19%
    Dietary Fiber 8g 30%
    Sugars 9g  
Protein 19g  
Vitamin A 118% Vitamin C 221%
Calcium 35% Iron 24%
Vitamin K 46 mcg Potassium 973 mg
Magnesium 71 mg