Because roasting accents the sweetness of asparagus, you need only a hint of chervil.

Ingredients

• 1-1/2 pounds fresh asparagus spears
• 2 teaspoons olive oil or melted margarine or butter
• 2 tablespoons snipped fresh chervil or 2 teaspoons snipped fresh tarragon
• Coarse salt or salt
• Fresh chervil sprigs (optional)

• Preheat oven to 475 degrees F. Snap off and discard woody bases from asparagus. If desired, use a paring knife to scrape off scales. Combine oil and 1 tablespoon of the chervil or 1 teaspoon of the tarragon. Drizzle over asparagus. Toss gently to coat. In a greased 15x10x1-inch baking pan arrange asparagus in a single layer. Sprinkle lightly with salt.
• Roast asparagus, uncovered, 4 to 6 minutes or until just tender, stirring once. To serve, place the asparagus upright in a glass jar or flat on a serving platter. Sprinkle with the remaining 1 tablespoon snipped chervil or 1 teaspoon snipped tarragon. Garnish with chervil sprigs, if desired. Makes 6 side-dish serving.

• Calories 33, Total Fat 2 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 48 mg, Carbohydrate 4 g, Fiber 2 g, Protein 2 g. Daily Values: Vitamin A 6%, Vitamin C 35%, Calcium 1%, Iron 3%.
• Percent Daily Values are based on a 2,000 calorie diet

The bread crumbs create a crisp coating for the asparagus as it bakes. Serve with honey mustard dip for a quick snack or appetizer.

Ingredients

• 8 ounces trimmed asparagus spears
• All-purpose flour
• Beaten egg
• Panko bread crumbs
• 1 tablespoon olive oil
• Honey-mustard dip

• Dip asparagus spears first in all-purpose flour, then in beaten egg, and then in panko bread crumbs. Drizzle asparagus with olive oil. Bake in a single layer at 450 degrees F for 10 minutes, or until golden. Serve with honey-mustard dip.

Little cauliflower florets are roasted then sprinkled with parmesan cheese to make this tasty side dish.

Ingredients

• 3 cups small cauliflower florets
• 2 tablespons olive oil
• 1/4 teaspoon pepper
• 2 tablespoons grated Parmesan cheese

• Toss cauliflower florets with olive oil and pepper. Roast at 450 degrees F, uncovered, for about 20 minutes or until lightly browned, stirring once or twice. Sprinkle with grated Parmesan cheese.

Double all of the ingredients and take this simple pasta salad to your next potluck. No one will guess it's low in calories.

Ingredients

• 3/4 cup dried corkscrew pasta or elbow macaroni
• 1 cup broccoli flowerets
• 1 cup cauliflower flowerets
• 1 9-ounce package frozen artichoke hearts
• 1/2 cup thinly sliced carrot
• 1/4 cup sliced green onions
• 1/2 cup reduced-calorie Italian salad dressing
• Leaf lettuce (optional)

• Cook pasta according to package directions omitting any oil. Add broccoli and cauliflower to boiling pasta for the last minute of cooking; drain. Rinse with cold water; drain well.
• Cook artichoke hearts according to package directions; drain. Rinse with cold water; drain well. Halve any large pieces.
• In a large mixing bowl combine pasta mixture, artichoke hearts, carrot, and green onions. Add the Italian dressing; toss to coat.
• Cover and refrigerate for 2 hours. If desired, serve on lettuce-lined plates. Makes 6 side-dish servings.

• Prepare as above. Cover and refrigerate up to 24 hours.

• Calories 91, Total Fat 2 g, Saturated Fat 0 g, Cholesterol 1 mg, Sodium 208 mg, Carbohydrate 16 g, Fiber 4 g, Protein 4 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Vegetable 1, Starch .5, Fat .5.
• Percent Daily Values are based on a 2,000 calorie diet

In just 30 minutes, you can cook the pasta, stir-fry the veggies, cook the scallops in wine, and toss it all together to produce this superb dish.

Ingredients

• 1 pound fresh or frozen sea scallops
• 8 ounces fettuccine or linguine
• 1 tablespoon margarine or butter
• 1 tablespoon cooking oil
• 2 to 3 cloves garlic, minced
• 2 large carrots, thinly bias sliced (about 1-1/2 cups)
• 6 ounces sugar snap peas (2 cups)
• 3 green onions, thinly sliced (1/4 cup)
• 1/2 cup dry white wine or chicken broth
• 1/3 cup water
• 1 tablespoon snipped fresh dill or 2 teaspoons snipped fresh tarragon
• 1 teaspoon instant chicken bouillon granules
• 1/4 teaspoon crushed red pepper
• 2 tablespoons cornstarch
• 2 tablespoons cold water
• 1/4 cup grated Parmesan cheese
• Cracked black pepper

• Thaw scallops, if frozen. Cut any large scallops in half; set aside.
• In a Dutch oven cook pasta according to package directions; drain. Return pasta to Dutch oven; toss with margarine or butter. Cover to keep warm.
• Meanwhile, pour oil into a wok or large skillet. Heat over medium-high heat. Add garlic; stir-fry garlic for 15 seconds. Add carrots; stir-fry for 4 minutes. Add sugar snap peas and green onions; stir-fry for 2 to 3 minutes more or until all of the vegetables are crisp-tender. Remove vegetables from the wok. Cool wok for 1 minute.
• Carefully add wine or chicken broth, the 1/3 cup water, dill or tarragon, bouillon granules, and crushed red pepper to wok. Bring to boiling. Add scallops; reduce heat. Simmer, uncovered, for 1 to 2 minutes or until scallops are opaque, stirring occasionally.
• Stir together cornstarch and the 2 tablespoons cold water; add to wok. Cook and stir until mixture is thickened and bubbly. Return vegetables to wok; add pasta. Toss to mix all ingredients together. Heat through. Transfer to dinner plates. Sprinkle with cracked black pepper. Makes 4 servings.

• Calories 462, Total Fat 10 g, Saturated Fat 2 g, Cholesterol 39 mg, Sodium 577 mg, Carbohydrate 60 g, Protein 27 g.
• Percent Daily Values are based on a 2,000 calorie diet

To lower fat while boosting nutrition in this popular Italian pasta recipe, replace some of the high-fat cheeses with crumbled tofu.

Ingredients

• 12 dried jumbo pasta shells
• 8 ounces soft tofu (fresh bean curd), drained
• 1 egg, beaten
• 1/2 cup low-fat ricotta cheese
• 1/2 cup shredded mozzarella cheese
• 1/4 cup finely shredded Parmesan cheese
• 2 tablespoons snipped fresh parsley
• 1/2 teaspoon dried oregano, crushed
• 1 14-1/2-ounce can Italian-style stewed tomatoes, cut up
• 1 8-ounce can tomato sauce
• Snipped fresh parsley (optional)
• Finely shredded Parmesan cheese (optional)

• Cook pasta shells about 12 minutes or until tender but still firm; drain. Cool shells in a single layer on a piece of greased foil.
• Meanwhile, for filling, mash tofu in a bowl with a fork. Stir in egg, ricotta cheese, mozzarella cheese, Parmesan cheese, the 2 tablespoons parsley, and oregano. Stir in 1/8 teaspoon pepper. Spoon a scant 1/4 cup filling into each cooked shell. Arrange filled shells in a 2-quart square baking dish.
• Combine undrained tomatoes and tomato sauce; pour over shells in baking dish. Bake, covered, in a 350 degree F oven for 15 minutes. Uncover and bake 10 to 15 minutes more or until heated through.
• To serve, sprinkle with additional parsley and Parmesan, if desired. Makes 4 servings.

• Calories 257, Total Fat 8 g, Saturated Fat 2 g, Cholesterol 73 mg, Sodium 906 mg, Carbohydrate 30 g, Fiber 2 g, Protein 17 g. Daily Values: Vitamin A 21%, Vitamin C 38%, Calcium 220%, Iron 17%.
• Percent Daily Values are based on a 2,000 calorie diet

Orzo is a tiny, rice-shaped pasta, larger than a grain of rice, but slightly smaller than a pine nut. It tastes great in this vegetable-filled pilaf.

Ingredients

• 2 teaspoons olive oil
• 1 cup sliced fresh mushrooms
• 1/2 cup chopped onion
• 2/3 cup orzo (rosamarina)
• 1 14-ounce can reduced-sodium chicken broth
• 1/2 cup shredded carrot
• 1 teaspoon dried marjoram, crushed
• 1/8 teaspoon pepper
• 2 cups small broccoli flowerets

• In a large saucepan heat olive oil over medium-high heat. Cook and stir the mushrooms and onion in hot oil until onion is tender. Stir in the orzo. Cook and stir about 2 minutes more or until orzo is lightly browned. Remove from heat.
• Carefully stir in the chicken broth, carrot, marjoram, and pepper. Bring to boiling; reduce heat. Simmer, covered, about 15 minutes or until orzo is tender but still firm. Remove saucepan from heat; stir in broccoli. Let stand, covered, for 5 minutes. Makes six 2/3-cup servings.

• Calories 113, Total Fat 2 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 209 mg, Carbohydrate 19 g, Fiber 2 g, Protein 4 g. Daily Values: Vitamin A 30%, Vitamin C 37%, Calcium 2%, Iron 9%.
• Percent Daily Values are based on a 2,000 calorie diet

This breakfast recipe, loaded with eggs, beans, salsa, and cheese, is hearty enough to serve for dinner.

Ingredients

• 1 cup canned black beans, rinsed and drained
• 1/3 cup bottled chunky salsa
• 4 eggs
• 2 tablespoons milk
• 1/4 teaspoon black pepper
• 1/8 teaspoon salt
• Nonstick cooking spray or cooking oil
• 1 medium tomato, thinly sliced
• 1/2 cup crumbled queso fresco cheese or shredded Monterey Jack cheese (2 ounces)
• 1/4 cup dairy sour cream
• 4 teaspoons snipped fresh mint
• Bottled chunky salsa (optional)

• In a small saucepan mash the beans slightly. Stir in the 1/3 cup salsa. Heat through over low heat. Cover and keep warm while making egg "tortillas."
• In a medium bowl beat eggs with a whisk; whisk in milk, pepper, and salt. Coat an unheated 10-inch nonstick omelet pan (or skillet with flared sides) with nonstick cooking spray, or brush lightly with a little cooking oil. Preheat pan over medium heat until a drop of water sizzles.
• For each egg "tortilla," pour about 1/4 cup of the egg mixture into the pan. Lift and tilt pan to spread egg mixture over bottom. Return to heat. Cook for 1-1/2 to 2 minutes or until lightly browned on bottom (do not turn).
• 4. Loosen edges of the egg "tortilla" with spatula; carefully slide out onto a serving plate, browned side down. On one half of the "tortilla," spread one-fourth of the bean-salsa mixture. Top with tomato and cheese. Fold in half and then into quarters to form the burritos. Keep warm while preparing remaining tortillas and assembling remaining burritos. Top with sour cream and the remaining cheese; sprinkle with mint. If desired, serve with additional salsa. Makes 4 servings.

• Calories 179, Total Fat 9 g, Saturated Fat 4 g, Cholesterol 223 mg, Sodium 389 mg, Carbohydrate 14 g, Fiber 4 g, Protein 14 g.
• Percent Daily Values are based on a 2,000 calorie diet

Flaxseeds contain both soluble and insoluble fiber, making these diabetic bread sticks a good and healthy side for soups and salads.

Ingredients

• 1/3 cup flaxseeds
• 2 -1/4 to 2-3/4 cups all-purpose flour
• 1 cup rye flour
• 1 package active dry yeast
• 1-1/2 cups warm water (120 degree F to 130 degree F)
• 2 tablespoons olive oil
• 1 tablespoon honey
• 1-1/4 teaspoons salt
• Nonstick cooking spray
• 2 tablespoons flaxseeds

• Heat a large skillet over medium-low heat. Add the 1/3 cup flaxseeds; cook and stir for 5 to 7 minutes or until seeds "pop"; cool. In a blender, cover and blend until ground (you should have about 1/2 cup).
• In a large bowl, stir together 1 cup of the all-purpose flour, the rye flour, and yeast. Add the warm water, oil, honey, and salt. Beat with an electric mixer on low speed for 30 seconds, scraping bowl constantly. Beat on high speed for 3 minutes. Using a wooden spoon, stir in the ground flaxseeds and as much of the remaining all-purpose flour as you can.
• Turn out dough onto a lightly floured surface. Knead in enough of the remaining all-purpose flour to make a moderately stiff dough that is smooth and elastic (6 to 8 minutes total). Shape dough into a ball. Place in a lightly greased bowl; turn once to grease surface of the dough. Cover; let rise in a warm place until nearly double in size (about 1 hour).
• Punch down dough. Turn out onto a lightly floured surface. Cover; let rest for 10 minutes. Coat 2 baking sheets with cooking spray; set aside.
• Roll dough into a 16x8-inch rectangle. Brush generously with water. Sprinkle with 2 tablespoons flaxseeds. Gently pat flaxseeds into dough. Cut dough crosswise into 1-inch-wide strips.
• Place strips 1 inch apart on prepared baking sheets, twisting breadsticks 2 to 3 times, if desired. Cover; let rise in a warm place until nearly double in size (about 30 minutes). Preheat oven to 425 degree F.
• Bake breadsticks for 12 to 15 minutes or until golden. Remove from baking sheets. Cool on wire racks. Makes 16 breadsticks.

• Calories 134, Total Fat 4 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 185 mg, Carbohydrate 21 g, Fiber 3 g, Protein 4 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Starch 1.5, Fat .5.
• Percent Daily Values are based on a 2,000 calorie diet

Chopped chipotle peppers bring a spicy touch to this healthy barley, rice, and spinach recipe. Toasted pecans add a crunchy texture.

Ingredients

• 1/2 cup chopped onion
• 2 tsp. olive oil
• 2/3 cup regular (pearled) barley
• 1 14-ounce can reduced-sodium chicken broth
• 1-3/4 cups water
• 1/4 cup brown rice
• 1 Tbsp. small fresh thyme sprigs or 1/2 tsp. dried thyme, crushed
• 1/2 to 1 tsp. finely chopped chipotle pepper in adobo sauce
• 2 cups torn fresh spinach
• 1/3 cup pecans or walnuts, toasted and coarsely chopped

• In saucepan cook onion in hot oil over medium heat for 5 minutes or until tender; stirring occasionally. Add barley; cook and stir 3 minutes or until barley starts to brown.
• Carefully add broth, water, brown rice, dried thyme (if using), and chipotle pepper. Bring to boiling; reduce heat. Cover; simmer 45 minutes or until barley and rice are tender and most of liquid is absorbed.
• Stir in fresh thyme (if using). Remove from heat. Let stand 5 minutes. Stir in spinach and pecans just before serving. Makes 6 (2/3 cup) servings.

• Calories 168, Total Fat 7 g, Saturated Fat 1 g, Monounsaturated Fat 4 g, Polyunsaturated Fat 2 g, Cholesterol 0 mg, Sodium 173 mg, Carbohydrate 24 g, Total Sugar 1 g, Fiber 5 g, Protein 5 g. Daily Values: Vitamin A 0%, Vitamin C 8%, Calcium 3%, Iron 8%.
• Percent Daily Values are based on a 2,000 calorie diet