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Bean Preparing: Wash green and wax beans; remove ends and strings. Leave whole, or cut in 1-inch pieces. For French-style, slice diagonally end to end. Shell limas or favas and wash. Rinse dry beans: place in a heavy sauce pan or kettle with about 3 times as much water as beans. Cover pan; soak overnight. (Or bring to a boiling simmer for 2 minutes. Remove from heat. Cover pan and soak for at least 1 hour.) Do not drain.

Bean Cooking: In covered pan cook whole or cut fresh beans in small amount of boiling salted water till crisp-tender, 20-30 minutes. Cook French-style beans 10-12 minutes, Cover and simmer till tender.

Green Beans Supreme

Ingredients:

• 1 – pound green beans or
  2 – 9 ounce packages frozen French-style green beans
• 1 – small onion, sliced
• 1 – tablespoon snipped parsley
• 3 – tablespoons butter
• 2 – tablespoons all-purpose flour
• 1/2 – teaspoon finely shredded lemon peel
• 1/2 cup of milk
• 1 – cup dairy sour cream
• 1/2 cup shredded American Cheese
• 1/4 cup fine dry bread crumbs

Direction:
Cut fresh beans French-style cook as directed above. (Or, cook frozen beans according to the package directions.) Drain. Cook onion and parsley in 2 tablespoons of the butter till onion is tender. Blend in flour, lemon peel, 1/2 teaspoon salt, and a dash of pepper. Add milk; cook and stir till thickened and bubbly. Spoon into 1-quart casserole. Sprinkle with cheese. Melt remaining 1 tablespoon butter; toss with bread crumbs and sprinkle atop beans. Broil 4 to 5 inches from heat till cheese melts and crumbs brown, 1 to 2 minutes. Makes 8 servings.

Creamy Lima Beans

Ingredients:

• 1 – pound lima beans, shelled (2-cups)
• 2 – tablespoons sliced green onions with tops
• 1 – tablespoon butter or margarine
• 1 – tablespoon all-purpose flour
• 1/2 cup milk
• 2 – tablespoons brown sugar
• 1/2 – cup dairy sour cream

Directions:
Cook fresh lima beans as directed above. (Or, cook frozen beans according to the package directions.) Drain well. In medium saucepan cook green onion in butter or margarine till tender but not brown. Blend in flour, 1/4 teaspoon salt, and dash pepper, and milk and brown sugar. Cook, stirring constantly, till thickened and bubbly. Stir sour cream and drained cooked limas into sauce mixture. Heat through, but do not boil. Makes 4 servings.

Mustard Beans

Ingredients:

• 1 – pound wax beans
• 1/2 – cup sugar
• 1/2 – cup vinegar
• 1/4 – cup prepared mustard
• 2 – tablespoons finely chopped onion
• 1/4 – teaspoon salt

Direction:
Cook the whole fresh wax beans as directed above. Drain. In a saucepan combine sugar, vinegar, mustard, onion, salt, and 1/3 cup water. Bring mixture to a boil, stirring till sugar dissolves. Add drained cook fresh beans. Simmer, uncovered, for 5 minutes; cool. Cover and refrigerate several hours or overnight, stirring occasionally. Makes 2 cups relish.

Two-Bean Fritters

Ingredients:

• 1 – cup green beans, cut in 1/2 inch pieces
• 1 – cup wax beans, cut in 1/2 inch pieces
• 1 1/2 – cups all-purpose flour
• 1 – tablespoon baking powder
• 1 – beaten egg
• 1 – cup milk
• Fat for deep-fat frying

Directions:
Cook green and wax beans as directed above. Drain well. Stir together flour, baking powder, and 3/4 teaspoon salt. Combine egg, milk, and cook beans. Add to dry ingredients, mixing just till moistened. Drop batter by tablespoonfuls into deep hot fat (375°). Fry, several at a time, till golden brown, 3 -4 minutes. Drain on paper toweling. Makes about 24 vegetable fritters.

• 3/4 – pound asparagus
• 1/2 – cup salad oil
• 2 – tablespoons vinegar
• 2 – tablespoons lemon juice
• 2 – teaspoons sugar
• 1/2 – teaspoon salt
• 1/2 – teaspoon dry mustard
• 1 – Dash cayenne
• 2 – tablespoons finely chopped pimiento-stuffed green olives
• 1 – hard-boiled egg, finely chopped
• 2- small tomatoes, chilled
• lettuce leaves

Directions:
Cook the fresh asparagus as directed in asparagus selecting. Drain. In a screw-top jar combine salad oil, vinegar, lemon, juice, sugar, salt, paprika, dry mustard, and cayenne. Add the pimiento-stuffed olives and chopped hard-boiled egg; over and shake well. Arrange asparagus in a shallow dish; top with vinegar mixture. Cover and refrigerate for several hours or overnight, spooning vinegar mixture over asparagus occasionally.

To serve, drain asparagus, reserving vinegar mixture. Slice tomatoes. On each of 4 salad plates, arrange a few asparagus spears atop lettuce. Top each salad with a few tomato slices. Spoon a little of the reserved vinegar mixture over each salad. Makes 4 servings.

1. Preheat oven to 350°F. Line a baking sheet with parchment paper and place a cooling rack on top. Spray lightly with nonstick cooking spray.
2. In a large bowl, combine beef, egg white, 1 1/2 Tbsp ketchup, onions, bread crumbs, Worcestershire sauce, parsley, thyme, garlic powder, and salt and pepper to taste. Use your hands to mix everything together.
3. Divide meat into 8 thin patties and place on prepared rack. Brush with remaining ketchup. Bake for 20 minutes.
4. Place sliders in buns and serve.

Makes 4 servings(2 sliders). Per serving:
280 cal, 6 g fat (1 g sat fat), 38 g carbs,
2 g fiber, 500 mg sodium, 20 g protein

Written by: Katie Lee

Asparagus with Orange Hollandaise Sauce

Ingredients:

• 1 – pound asparagus
• 1/4 – cup butter or margarine, softened
• 2 – egg yolks
• 1/4 teaspoon finely shreeded orange peel
• 1 – teaspoon orange juice
• Dash of salt
• Dash white pepper
• 1/4 – cup dairy sour cream

Directions:
Cook asparagus as directed above. Drain well. Meanwhile, divide butter into 3 portions. In small heavy saucepan combine egg yolks and 1 portion of the butter. Cook and stir over low heat till butter melts. Add another portion of the butter and continue stirring. As mixture thickens and butter melts, add remaining butter, stirring constantly. When butter is melted, remove from hea. Stir in orange peel, orange juice, salt, and white pepper. Return to a low heat. Cook and stir till thickened, 2 – 3 minutes. Remove from heat at once. Blend hot mixture into sour cream. Spoon over asparagus. Garnish with more finely shredded orange peel, if desired. Makes 4 or 5 servings.

Sesame Asparagus

Ingredients:

• 2 – 8 ounce packages frozen cut asparagus
• 1 – 2 1/2 ounce jar sliced mushrooms, drained
• 2 – tablespoons butter or margarine
• 1 – teaspoon lemon juice
• 1 – teaspoon sesame seed, toasted

Directions:
Cook frozen asparagus according to package directions. Drain well. Season to tast with salt and peeper. Gently stir in mushrooms, butter, and lemon juice. Cook until heated through. Turn mixture into serving bowl; sprinkle with sesame seed. Makes 6 servings.

Stir-Fry Beef with Asparagus

Ingredients:

• 1 – pound beef flank steak, partially frozen
• 2 – tablespoons soy sauce
• 1 – tablespoon cooking oil
• 1 – tablespoon corn starch
• 12 – asparagus spears
• 3 – tablespoons cooking oil
• 1 – teaspoon sugar
• 2 – tablespoons dry sherry
• 2 – table spoons chicken broth

Directions:
Using a sharp knife, cut flank steak across grain into very thin slices. Blend soy sauce and the 1 tablespoon oil into the cornstarch; pour over beef slices, stirring to coat. Bias-slice asparagus into 1-inch pieces. Drop asparagus into pan of boiling water. Simmer for 1 to 2 minutes; drain. In a wok or skillet heat 3 tablespoons oil till sizzling. Sprinkle sugar over oil. Add beef; cook and stir for 1 minute. Add asparagus; cook and stir 1 minute longer. Add sherry and chicken broth; cook 1/2 minute longer. Arrange meat and asparagus on serving platter. Serve with hot cooked rice, if desired. Servers 4

An Elegant Heart-Healthy Meal

What you will need:

• 2 salmon Fillets (preferably wild)  6oz each
• 1/2 stick salted butter, softened for 1 hour at room temp
• 1/2 cup red wine
• 1 1/2 tsp. fresh thyme leaves
• 1 shallot minced
• 1/4 cup balsamic vinegar
• olive oil

Putting it all together:

1.  Combine the shallot, wine, and balsamic vinegar in a saucepan over medium-low heat and cook until the liquid is reduced by half, about 10 minutes.

2.  Allow the wine reduction to cool, then add the butter along with the thyme and a few pinches of fresh cracked pepper. Use a spatula to mix the ingredients thoroughly, and then scoop the mixture onto a sheet of plastic wrap.  Roll it up, twist the ends to form a log, and store in the freezer while you cook the fish.  (You can do the first two steps ahead of time.  The wine butter will keep in the fridge for two weeks.)

3.  Preheat a grill or grill pan on medium-high heat.  Rub the salmon with olive oil, add salt and pepper to taste, and lay the fish, skin side down, on the grill.  Cook for 4 to 5 minutes, flip, then cook for 2 to 3 minutes longer (for medium).

4.  Serve hot salmon with a slice of red wine butter melted on top.

Serve on a bed of folate-rich asparagus for a delicious meal that will wow your guests.

• 4 – artichokes
• 1 – tablespoon finely chopped onions with tops
• 1 – clove garlic, minced
• 2 – small bay leaves, crushed
• 1/4 – cup butter or margarine
• 1/4 – cup all-purpose flower
• 1 – Dash of pepper
• 1 – 12 ounce can clam juice
• 1 – 7 1/2 ounce of can crab meat, drained, flaked and cartilage removed
• 1/4 – cup grated Parmesan cheese
• 1/4 – cup dry white wine
• 1 -1 ounce triangle Gruyere cheese

Directions:
Prepare, cook, and drain artichokes as directed in Artichoke Selecting. Cut off and discard remaining top fourth of artichokes, trim stems so artichokes sit flat, and remove center leaves and chokes. Place artichokes in an 8x8x2 – inch baking dish.

In medium skillet cook green onion, garlic, and bay leaves in butter or margarine till onion is tender but not brown. Blend in flower and pepper. Add clam juice; cook quickly, stirring constantly, till mixture thickens and bubbles. Stir in crab meat, Parmesan cheese, and dry white wine. Spoon crab mixture into the artichokes. Slice Gruyere cheese into 4 triangles; place 1 triangle atop each artichoke. Pour boiling water into baking ish around artichokes to depth of 1/2 inch. Cap loosely with foil. Bake at 375 degrees till heated through, 25 to 30 minutes. Makes 4 servings.