1 Tbsp. vegetable oil
2/3 cup vertically sliced onion
1 1/2 Tbsp. minced peeled fresh ginger
1 Tbsp. grated orange rind
8 garlic cloves, minced
4 (6-oz.) mahi mahi fillets
1 Tbsp. grated lemon rind
1 Tbsp. fresh lemon juice
1 Tbsp. low-sodium soy sauce
1 tsp. sherry vinegar or white wine vinegar
1 tsp. honey
1/2 tsp. dark sesame oil
1/4 tsp. salt
4 cups (about 1 1/4 pounds) asparagus, 1" slices
1/4 cup coarsely chopped dry-roasted cashews
2 Tbsp. chopped fresh cilantro
2 cups hot cooked brown rice
Orange rind strips (optional)

NOTE: You can substitute any firm-fleshed, non-oily fillets such as monkfish, tilapia, cod or grouper.

Heat vegetable oil in a large nonstick skillet over medium-high heat. Add onion; saute 1 minute. Add ginger, orange rind, and garlic; saute 1 minute. Add fish; cook 3 minutes on each side or until lightly browned, stirring onion mixture in pan constantly to prevent burning. Sprinkle fish with lemon rind and juice.
Combine soy sauce, vinegar, honey, sesame oil and salt in a medium bowl; add asparagus and cashews, tossing well to coat. Add asparagus mixture to pan; cook 4 minutes or until fish flakes easily when tested with a fork. Sprinkle with cilantro; serve over rice. Garnish with orange rind strips, if desired. Serving size: 5 ounces fish, 3/4 cup asparagus mixture, and 1/2 cup rice).

Makes 4 servings.

1 6 oz. package wild and long grain rice, pilaf mix
1 1/2 pounds sirloin tip steaks, 1 inch thick
1/2 cup honey mustard
2 teaspoons freshly ground steak-house seasoning
1 bunch asparagus


Prepare rice pilaf mix according to pkg. directions, cooking about 20 minutes.
Meanwhile, heat gas grill to medium-high or prepare charcoal grill with medium-hot coals. Brush both sides of sirloin liberally with 1/4 cup of the honey mustard. Place on grill and cook aobut 5 minutes, turning to prevent burning. Remove and set aside.
Trim ends of asparagus; brush lightly with 1 tablespoon of the honey mustard. Place on grill and cook aobut 5 minutes, turning to prevent burning. Remove and set aside.
Add sirloin to grill and cook 4 minutes per side, turning once. Let rest 5 minutes before slicing.
To serve, cut asparagus into 1 inch pieces. Stir into pilaf along with remaining 3 tablespoons honey mustard. Slice sirloin across the grain. Serve over pilaf.

Because of the delicate flavors in this dish, we preferred using a mild baked ham to a smoked one.

1 (1-ounce) slice white bread

3 3/4 cups uncooked extra-broad egg noodles

2 1/2 cups (1 1/2-inch) sliced asparagus

1/4 cup all-purpose flour

1/2 teaspoon dried thyme

1/4 teaspoon salt

1/8 teaspoon black pepper

1 cup whole milk

1 cup fat-free, less-sodium chicken broth

1 tablespoon butter

3/4 cup finely chopped onion

1 tablespoon fresh lemon juice

1 1/2 cups (1/2-inch) cubed ham (about 8 ounces)

1/4 cup chopped fresh flat-leaf parsley

2 tablespoons grated fresh Parmesan cheese

Preheat oven to 450°.

Place bread in a food processor, and pulse 10 times or until coarse crumbs form to measure 1/2 cup.

Cook pasta in boiling water 7 minutes, omitting salt and fat. Add asparagus; cook 1 minute. Drain.

Lightly spoon the flour into a dry measuring cup, and level with a knife. Place flour, thyme, salt, and pepper in medium bowl; gradually add milk and broth, stirring with a whisk until well-blended. Melt the butter in a medium saucepan over medium-high heat. Add the onion; saute 4 minutes. Add milk mixture; cook until thick (about 4 minutes), stirring constantly. Remove from heat, and stir in juice. Combine the pasta mixture, milk mixture, ham, and parsley in large bowl; spoon into a 2-quart casserole. Sprinkle with breadcrumbs and cheese.

Bake at 450° for 10 minutes or until filling is bubbly and topping is golden.

Yield: 6 servings (serving size: 1 cup)

NUTRITION PER SERVING

CALORIES 250(26% from fat); FAT 7.1g(sat 3.4g,mono 2.4g,poly 0.7g); PROTEIN 16g; CHOLESTEROL 52mg; CALCIUM 114mg; SODIUM 835mg; FIBER 2.7g; IRON 2.6mg; CARBOHYDRATE 30.9g