Page 18 - Florida Sentinel 11-30-18

Recipes
Baked Asparagus With Balsamic Sauce
Asparagus is loaded with vitamin K and folate, and it has plenty of fiber, too. This version layers on a rich sauce that makes it a great side dish for that steak you’ve been craving.
INGREDIENTS:
• 1 bunch fresh asparagus, white ends trimmed off; about 1 pound
• 1 tablespoon whipped butter • 1 tablespoon light soy sauce • 1 1/2 teaspoons balsamic vinegar
• salt and pepper, to taste cooking spray
DIRECTIONS:
– Preheat oven to 400 degrees. Arrange asparagus spears in a 9x13-inch baking dish (or similar). Coat the top of asparagus with cooking spray, then season with salt and pepper to taste.
– Bake asparagus until tender (about 10 minutes depending on thickness of spears).
– Melt butter in a small, nonstick saucepan over medium heat, then remove pan from heat. Stir in the soy sauce and vinegar to make a sauce. Pour the sauce over the baked asparagus spears and serve.
A side dish can really make the rest of your meal sing. It also can add vitamins, minerals, and other im- portant nutrients you may not get from the main course.
Wild Rice with Sun Dried Tomatoes
Wild rice has much more fiber than other kinds of rice. It also has lots of nutrients, a pleasant nutty flavor, and a chewy texture. This recipe adds the zest of sun-dried tomatoes for a bold side dish that will stand up to a hearty entree.
INGREDIENTS:
• 4 ounces wild rice
• 2 tablespoons pine nuts
• 1 cup sun dried tomatoes, not packed in oil • 1/4 cup sliced black olives
• 1/4 cup minced parsley
DIRECTIONS:
– Cook the rice in an abundant amount of boiling salted water in a large pot for 35 to 45 minutes or until the grains have almost doubled in size and are tender, but still chewy.
Toast the pine nuts lightly (dry skillet) until tan and add to rice.
Gently toss all ingredients together to mix.
Kale and White Beans
Thanks to loads of nutrients and fiber, kale is hard to beat as the new side green of choice. But it can be bland and hard to chew if it’s not made right. This recipe takes care of that.
INGREDIENTS:
• 2 tablespoons extra-vir- gin olive oil
• 3 cloves garlic, thinly sliced
• 1/4 teaspoon crushed red chile flakes (optional)
• 1 1/2 pound mixed
greens, trimmed and
roughly chopped, such as escarole, curly endive, mustard greens, spinach, kale or broccoli rabe
• 1 cup low-sodium chicken or vegetable broth
• 1/4 teaspoon fine sea salt
DIRECTIONS:
• 2 (15-ounce) cans no-salt- added cannellini or other white beans, rinsed and drained
• 1/4 teaspoon ground black pepper
– Heat oil in a large skillet over medium heat. Add garlic and pep- per flakes and cook, stirring often, until golden brown, about 5 min- utes. Add greens (in batches, if needed), and cook, tossing often, until wilted and bright green, 3 to 4 minutes. Transfer to a colander as done and drain well. Return skillet to heat.
– Add broth to skillet and deglaze, scraping up any browned bits. Add beans and simmer until hot throughout, 2 to 3 minutes. Return greens to skillet, toss gently and season with salt and pepper.
PAGE 6-B FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY FRIDAY, NOVEMBER 30, 2018