Wednesday, March 17, 2010

Mar 17th - Roasted Aspargus with Cannellini Beans and Shrimp on Quinoa

Tonight was a Pesco-Vegetarian Protein fest! You could actually leave out the Shrimp and still have sufficient protein with the Cannellini Beans and the Quinoa. Ideally, if you had the time, I do not mid-week, I would do the beans from scratch. Tinned beans tend to be a on the verge of mush and when you add heat, they all but dissolve. The only beans I have seen stand up to this are Chick Peas and some some, Kidney Beans. The Cannellini beans are softer. So only heat through.

This was yummo and I insist on the fresh herbage. It would be fine with just the Black Pepper but the fresh Thyme really brought it to life.

Roasted Asparagus with Cannellini Beans and Shrimp

served on Quinoa

(serves 2 plus lunch)
1 bunch Asparagus, trimmed, this is alot but it was on sale :^D
1 tin Cannellini beans, drained
1/2 lb Shrimp, peeled per preson
1/4 Onion, sliced
2-3 cloves Garlic, sliced
Cracked Black Pepper
Extra Virgin Olive oil
2 T butter
1/4 c dry white wine
1 t Fresh Thyme or Oregano
(Fresh or nothing, it will not work in a quick sautee like this)

Preheat oven to 425F. In a shallow pan, toss the trimmed Asparagus in olive oil. You can cut into thirds before or after roasting. The easy way to trim Asparagus spears is to hold the very bottom of the spear and grip an inch or two above the bottom and snap. The spear should break naturally just above the woodiest bit.

Roast in the middle of the oven for 25 - 35 minutes. You could also just steam. I just fancy the nutty flavour of the roasting.

In a Wok or large skillet, add 1 t of olive oil and sautee the onion until softened, 2-3 minutes. Add the butter. Add the Garlic and the Shrimp. Cook until just just pink. Add the wine. Add the drained beans and heat through. Season to taste with seasalt.

Toss with the Asparagus, which you have cut into thirds. Add 1 - 2 T of GOOD flavourful Olive Oil. You will not necessarily want to cook with this kind because of the strong flavour and the cost! :) Add the fresh herbs.

Serve over Quinoa.

1/4 c per person
3/4 c water per person

In a pot, heat 1 t olive oil on medium heat. Add the Quinoa and toss for a couple of minutes. Add the water. Let simmer on low for 20 minutes. Barely, foaming and steamy. Turn off heat if the water looks almost all absorbed. Leave on the element for 10 minutes more.

Quinoa is an ancient grain which can be used like Cous Cous or Rice but has the same amount of protein as legumes. It is great for that reason for vegans for protein replacement.

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