Spring Casserole with Fennel and Asparagus

Depending on your perspective, the word 'casserole', either represents simple culinary masterpieces, crafted with care, or the dumping ground to prevent the throwing out of food that is near the end-of-life in the refrigerator/pantry (so we had a lot of the 'dumping ground' growing up). As an adult, I appreciate the wizardry that my Mom was able to use to stretch our food dollars so, tonight's dinner is in honor of her on this, the week of her birthday.

Here is what you will need on your cutting board (makes two, 700 calorie, 21 Weight Watchers Point Plus servings), plan on 35-40 minutes to prep and cook this.

• 5 Ounces Egg Noodles
• 1 Cup Low-Fat (1%) Milk
• 2 to 4 Cloves of Garlic, amount depends on your taste)
• 1/2 Bunch Asparagus
• 1 Fennel Bulb with Fronds
• 1 Red Onion
• 2 Tablespoons All-Purpose Flour
• 2 Tablespoons Butter
• 1/4 Cup Grated Parmesan Cheese
• 1/4 Cup Panko Breadcrumbs
• 1/4 Cup Golden Raisins
• 4 Teaspoons Olive Oil
• Flavorgod 'Himalayan Salt and Pink Peppercorn - alternatively, you can use regular salt and pepper but, we like the softer taste of the Flavorgod

1.PREP WORK: Preheat your oven to 450 degrees. Heat a large pot of salted water to boiling on high. Once boiling, add the noodles and cook for six minutes, or until tender. Drain thoroughly and set aside in a warm place. Peel and thinly slice the garlic. Snap off and discard the woody ends of the asparagus, thinly slice the remaining tips on an angle. Pick off and reserve the fennel fronds (the green, thread-like tops of the bulb). Cut out and discard the fennel core; thinly slice the stems and bulb. Peel and thinly slice the onion.

2. COOK THE VEGGIES: In a large pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the onion, fennel stems/bulb, and season with Flavorgod. Cook stirring occasionally, 4 to 6 minutes, or until softened. Add the garlic and asparagus. Cook, stirring occasionally, 1 to 2 minutes, or until fragrant and thoroughly combined. Remove from heat and set aside in a warm place.

3. MAKE THE BECHAMEL SAUCE: In a sauce pan, heat the butter on medium-high until melted. Add the flour, whisking constantly, cooking for 1 to 2 minutes or until golden and fragrant. Stir in the milk and 2/3 cup of water; season with Flavorgod and cook, whisking frequently 2 to 3 minutes, or until thickened  and thoroughly combined.  Remove from heat and slowly stir in the Parmesan cheese until fully incorporated.

4. BAKE THE CASSEROLE: Add the cooked vegetables, noodles, and the golden raisins. Pour in the bechamel sauce, season with Flavorgod to taste, and stir to integrate all the ingredients. Transfer to a baking dish and bake 8 to 10 minutes, or until bubbly and browned on the top. Allow to stand for 5 minutes once removed from the oven.

5. TOAST THE BREADCRUMBS: While the casserole bakes, heat 2 teaspoons of olive oil on medium-high heat in a small pan. Add the breadcrumbs, season with Flavorgod and cook, stirring frequently, for 3 to 4 minutes - or until golden brown. Sprinkle the breadcrumbs and fennel fronds over the the top of the casserole.

Though I am solidly a carnivore, I certainly did not miss the meat in this vegetarian dish. Rose tried to talk me into skipping the baking (which you can certainly do) but, resist the urge to take the shortcut and bake this out. Next time, I am leaving out the raisins, as we didn't feel they added much to the savory end result.

Happy Birthday Mom, and Eat Well My Friends...

Asparagus and Mushroom Frittata

For many, the thought of Agaricus Bisporus in one's kitchen is a dreadful one. I shared that view just a few months ago but, this morning, I made a rather tasty frittata with them as a star ingredient.  This will take a bit longer than just whipping up bacon and eggs but, adding some vegetables from the fridge will give you something that is way better.

Here is what you will need on your cutting board (makes four, 3 Weight Watchers points plus servings), plan on 15 minutes to prep and cook this.

• 3 Large Eggs
• 1-1/2 cups Egg Whites
• 1/2 Pound Uncooked Asparagus
• 1/2 Pound Agaricus Bisporus (white button mushrooms)
• 1 Lemon
• 3 Tablespoons Fresh Dill
• 1/2 Tablespoon Salt, to Taste
• 1/4 Tablespoon Pepper, to Taste
• Flavorgod 'Everything' Seasoning 

1. PREP WORK: Cut the asparagus into bite sized pieces. Remove the stems from the mushrooms, thinly slice the heads and small dice the mushroom stems. Using a zester, zest the lemon, avoiding the white pith if possible and juice the lemon. Roughly chop the dill into small pieces. In a medium bowl, whisk the eggs, egg whites, dill, salt, and pepper until frothy. Set aside.

2. COOK THE VEGGIES: Coat a large skillet with cooking spray and heat over medium-high heat. Add the asparagus and mushrooms and saute, tossing frequently. Season with 'Everything' seasoning and cook about two minutes. Remove the veggies to another bowl and toss with the lemon zest and juice.

3. COOK THE EGGS: Re-coat the skillet used to saute the veggies with cooking spray and heat over medium-high heat. When the pan is hot, add the egg mixture and reduce the heat to medium. If needed, tilt the pan to coat the entire surface evenly with egg and cook for approximately two minutes. Add the veggies to the top of the eggs and cook until the eggs are set, about two or three more minutes (you can either keep tilting the pan to move the uncooked eggs to the sides of the pan or, if using an oven safe pan, you can finish under the broiler).

Once plated, I garnished with some fresh grated Parmesan cheese and served with a couple slices of turkey bacon (bringing our total Points Plus value to 7 points). Though I used asparagus and mushrooms, the beauty of this dish is that it will pair with just about any veggie you need to use up in the fridge - so your selections are all up to your own tastes and what you have stocked.

Eat Well My Friends...