Hy-Vee Recipes: "Spring into Nutrition" - KWWL - Eastern Iowa Breaking News, Weather, Closings

Hy-Vee Recipes: "Spring into Nutrition"

Seasonal Produce: The arrival of spring means the coming of a new crop of fresh produce. Items such as asparagus, radishes, artichokes, peas and strawberries start appearing in the grocery store aisles. Stephanie will share unique dishes that incorporate these springtime seasonal produce items.

Springing Nutrients: Spring brings the availability of different varieties of produce, which provide an abundance of nutrients. Asparagus and strawberries, especially, become abundant and provide nutrients such as folate, vitamin C, potassium, fiber, and antioxidants to name just a few. Stephanie will share with your viewers the nutritional benefits of these seasonal products.

Lighter Fare: Warmer weather means we don't necessarily want the heavy comfort foods of the winter season. Spring away from the creamy casseroles and jump into the lighter dishes of spring. Stephanie will share easy, nutritious dishes that are lighter on the stomach, but still provide you the energy to start spring cleaning!


Salmon, Asparagus, and Orzo Salad with Lemon-Dill Vinaigrette

Yield: 6 servings (serving size: about 1 ¼ cups) Source: www.cookinglight.com

All you need:

6 cups water

1 pound asparagus, trimmed and cut into 3-inch pieces

1 cup uncooked orzo (rice-shaped pasta)

1 (1 ¼-pound) skinless salmon fillet

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

Cooking spray

¼ cup thinly sliced red onion

Lemon-Dill Vinaigrette (recipe below)

All you do:

1. Preheat broiler.

2. Bring 6 cups water to a boil in a large saucepan. Add asparagus; cook 3 minutes or until crisp-tender. Remove asparagus from water with tongs or a slotted spoon, reserving water in pan. Plunge asparagus into ice water; drain and set aside.

3. Return reserved water to a boil. Add orzo, and cook according to package directions, omitting salt and fat.

4. While orzo cooks, sprinkle fillet evenly with salt and pepper. Place fish on a foil-lined broiler pan coated with cooking spray. Broil 5 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Using 2 forks, break fish into large chunks. Combine fish, orzo, asparagus, onion and Lemon-Dill Vinaigrette in a large bowl; toss gently to coat.

Nutrition Information: 310 calories, 11g fat, 26g protein, 24.6g carbohydrate, 2.2g fiber, 56mg cholesterol, 333mg sodium

Lemon-Dill Vinaigrette

Yield: 1/3 cup (serving size: about 1 tablespoon) Source: www.cookinglight.com

All you need:

1/3 cup (1.3 ounces) crumbled feta cheese

1 tablespoon chopped fresh dill

3 tablespoons fresh lemon juice

2 teaspoon extra-virgin olive oil

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

All you do:

1. Combine feta cheese, dill, lemon juice, olive oil, salt and pepper in a small bowl, stirring well with a whisk.

Nutrition Information: 43 calories, 4g fat, 1.7g saturated fat, 1.4g protein, 1.2g carbohydrate, 0.1g fiber, 8mg cholesterol, 214mg sodium


Strawberry-Filled Angel Cake

Yield: 12 servings Source: www.hy-vee.com

All you need:

1 Hy-Vee bakery angel food cake

1 (12 oz) tub Hy-Vee light whipped topping, thawed, divided

1 (6 oz) container Hy-Vee fat-free strawberry yogurt

1 cup fresh strawberries, hulled and halved

All you do:

1. Slice angel food cake in half horizontally. Set aside.

2. Fold 1 cup whipped topping into yogurt until combined. Spread strawberry yogurt mixture evenly over bottom layer of angel food cake. Top with top half of angel food cake.

3. Frost cake with remaining whipped topping.

4. Top with fresh strawberries.

Nutrition Information: 200 calories, 3.5g fat, 41g carbohydrate, <1g fiber, 4g protein, 260mg sodium


Caesar Asparagus Salad

Yield: 4 servings (serving size: 1 ½ cups) Source: www.hy-vee.com

All you need:

1 bunch asparagus, trimmed and cut into 1-inch pieces

1 (10 oz) bag Dole Caesar Salad Kit

2 tablespoons chopped red onion

All you do:

1. Steam asparagus 4-6 minutes or until crisp-tender.

2. Drain and rinse with cook water.

3. Toss salad with onion, asparagus, salad dressing and cheese included in kit.

4. Top with croutons included in kit before serving.

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