Thai Turkey Lettuce Wraps

Talk about a guilt-free, fantastic meal! I couldn't believe how good this was! Packed with protein and light on the carbs!  Try it out!



Thai Turkey Lettuce Cups
1/3 cup fresh lime juice (from about 5 limes)-- (more like 2 limes)
3 Tbsp fresh lemon juice (from about 1 large lemon)
2 Tbsp Thai fish sauce
2 Tbsp honey
3 Tbsp canola oil ( i used olive oil)
1/2 red onion, diced
3 small shallots, thinly sliced
1 piece lemongrass (4 inches long), minced (about 1/4 cup) ( I couldnt find this so I just added a little more lemon juice)
1 Thai or Serrano chili, stemmed and thinly sliced
1 lb 99% fat-free ground turkey
Salt and freshly ground black pepper
1/2 cup chopped fresh mint leaves
1 head butter lettuce, leaves separated (i used iceberg)

1. In a bowl, whisk lime juice, lemon juice, fish sauce, and honey.

2. In a large skillet, heat oil over medium heat. Add onion, shallots, lemongrass, and chili. Cook until vegetables begin to soften, about 5 minutes.

3. Add turkey. Season with salt. Cook, stirring frequently, until meat and vegetables are cooked through, about 5 minutes.

4. Add the dressing to the pan and cook for 2 minutes. Remove from heat. Add mint. Season with salt and pepper.

5. Spoon turkey mix onto lettuce leaves.

MAKES 4 SERVINGS. Per serving: 310 cal, 12 g fat (1 g sat), 26 g carbs, 800 mg sodium, 1 g fiber, 32 g protein

Recipe from: http://www.womenshealthmag.com/nutrition/giada-de-laurentiis-easy-recipes

Crockpot #1

        Soooo, as some of you know, Adam is in the fire academy for Oxnard Fire Department right now. (yay!). It is one grueling process, and the least I feel like I can do is get him a hot meal for dinner every night.  Buuuut, my schedule doesn't exactly allow me to be Susie Homemaker everyday. So, my solution is the fantastic little tool called the crockpot!  I have been making something different every night, so I thought I'd share some of these super easy recipes with you!


   I've been making 3 meals/week.  It's enough for dinner and lunch the next day  ( for both of us).  I prep everything on Sunday night and then all you have to do is throw it all together! (although some require just a tiny bit of cooking)


So here is the recipe for the meal I made last night....sooooo good!

From kaylynskitchen.com

CrockPot Recipe for Sweet and Spicy Ground Turkey and Sweet Potato Stew with Coconut Milk

Makes 4-6 servings; recipe inspired bySweet and Spicy Asian Pork Shoulderfrom Real Simple Magazine.

Ingredients:
1 - 1 1/4 lbs. ground turkey (I used extra lean)
2 tsp. + 1 tsp. olive oil (spray the pan instead!!)
1 onion, chopped in pieces about 1/2 inch
2 large sweet potatoes, peeled and cut into pieces about 1 inch
1/2 cup low-sodium soy sauce
1/2 cup chicken stock
1/3 cup sugar
2 T brown sugar 
2-3 T Chili Garlic Sauce (I used Siracha and it was perfect!)
2 tsp. minced ginger 
2 tsp. minced garlic
1 can light coconut milk
1/2 cup green onions sliced in 1 inch pieces + more thinly sliced green onion for garnish if desired
cooked white or brown rice for serving, (I made lettuce wraps with it to save on carbs!)

Instructions:

Heat 2 tsp. olive oil( spray pan!) in a heavy frying pan and brown the ground turkey, breaking it up with the turner as it cooks.  This may take 7-8 minutes but don't rush the browning step.  Put browned meat into the CrockPot.  Saute the onions until they are soft and lightly browned, about 4-5 minutes.  Add onions to the CrockPot.  Peel the sweet potatoes and cut into pieces about 1 inch square.  Add sweet potatoes to the CrockPot.

Mix together the soy sauce, chicken stock, sugar, brown sugar, Chili Garlic Sauce, minced ginger, and minced garlic and pour over ingredients in the CrockPot.  Cook on high for 2 1/2 to 3 hours, or until the sweet potatoes are done and starting to fall apart just a little.  (I stirred it a couple of times, but it's not essential.)

When the sweet potatoes are done, add the can of light coconut milk and the green onion pieces, turn heat to low, and cook 30 minutes more.  Serve hot, with brown or white rice and garnished with thinly sliced green onions (or make lettuce wraps!)

16 Detoxing Cleanse Foods

Indulge and then Cleanse!

   It's holiday season!!!......and one of the wonderful things about this time of year is all of the amazing food!! Though all of it is scrumptious and fantastic for our soul, it may not be so good for our bodies.  The last thing we want is to feel weighed down and heavy from all of our indulging.

   One way to help you stay feeling fantastic is by picking some specific foods that have properties to help "cleanse" the body.  I am not a fan or advocate of  cleanses like the cabbage soup cleanse, or the lemon and cayenne cleanse.  It is never a good idea to sacrifice your metabolism for weight loss. However, adding in some nutritious foods into your meals can have some great health benefits!

  I found a great article on Women's Health that will give you a few ideas for what to incorporate......

http://blog.womenshealthmag.com/whexperts/16-detoxing-cleanse-foods/


Here are a couple meal/snack ideas to help as well:


- chips and guacamole
- yogurt and granola
- grilled artichoke with a garlic aioli
- beet salad
- stir fry!
-potato salad with fresh dill
-veggie juice with wheatgrass, carrots, and apples




Get to cleansing! :)

You have to make this!

I know I just posted  but I just created this for Adam and I , and it came out sooooo good I had to share!

2 tostada rounds
8 eggs (3 whole, 5 egg whites) whisked
2 slices deli turkey cut into squares (i just ripped it into the eggs)
1/4 cup black beans
1/4 cup cottage cheese
1/4 cup salsa
1 tblsp cilantro (again i just ripped it in)\
1/2 large avocado (1/2 cubed and 1/2 reserved for topping)
pinch of salt and pepper
Tapatio(optional)

Spray pan with Olive oil ( spray cuts back on calories!). Add eggs and cook 3/4 of the way through.  Take off the heat and add turkey, salt and pepper, salsa, cottage cheese, black beans, and cubed avocado. Put back on low heat and let flavors come together. Add cilantro to finish. Scoop mixture onto the tostada rounds and top with avocado and a sprig of cilantro for presentation :)  (i love presentation) Have some tapatio on hand for the spicy lovers!


Yum Yum Yum!

More Yummy Ideas for your taste buds and your waistline!!!

Happy Sunday!!

I was reading Women's Day magazine and found lots of awesome recipes to indulge in without breaking your waistband!  Here are some tasty treats!

Breakfast- 300 calories per serving

PB and apple quesadilla- 8" whole wheat tortilla, 1 tblspn pb and 1 small sliced apple

Apricot ricotta breakfast sundae- 1 cup nonfat ricotta + pinch nutmeg, 1/2 tsp agave nectar and 4 chopped apricots

Huevos Rancheros- 6" corn tortilla, 3 egg whits fried in 1 tsp olive oil, 1/2 cup black beans, 1/4 cup salsa, 1/4 cup greek yogurt

Sunflower pear waffle- 1 whole grain frozen waffle, 1 tbspn sunflower oil and 1 sliced pear

Strawberry French Toast- 1 slice whole wheat bread dipped in 1 beaten egg and cooked in 1 tsp butter and 1 cup sliced strawberries

Lunch - 400 calories per serving 


Blue Cheese Chicken Pita- 1/2 cup shredded chicken, 1/2 cup shredded romaine lettuce, 1/4 cup sliced celery, 1/2 cup shredded carrots, 1/2 tblspn light blue cheese dressing and 6" whole wheat pita, 1 peach

Black Bean Tomato Soup- 11/2 cups chilled tomato soup, 2 tsp red wine vinegar, 1/2 cup black beans, 1/2 cup corn, 1/2 yellow pepper, 1 tomato, 2 tbspn red onion, 15 tortilla chips

Mediterranean tuna wrap- 3oz. water packed tuna, 3 chopped kalamata olives, 1 tsp capers, 2 tbspn chopped onion, 1 tsp olive oil, 1 tsp red wine vinegar, 8" whole wheat tortilla, 1 apple

Couscous with Chickpeas- 1/3 cup whole wheat couscous cooked, 3/4 cup chickpeas, 1/2 cup diced tomatoes, 1/2 cup diced cucumber, 1 tbspn chopped fresh basil, 2 tblspn  crumbled feta

Dinner- 500 calories per serving

Lemon Pasta with Salmon and Asparagus- 2oz grilled salmon,  2oz whole wheat penne, cooked and tossed with 1 tbspn olive oil + 2tbspn lemon juice + 1 clove garlic sliced and 1 cup chopped asparagus, 1 tbspn fresh basil

Mexican burrito bowl- 1/3 cup brown rice cooked, 1/2 cup pinto beans, 1/2 cup grilled vegetables, 1/2 cup shredded lettuce, 1/4 cup corn salsa, 1/4 cup guacamole

6oz Roast Pork Tenderloin- with 1 baked sweet potato, 2 cups green beans sauteed in 2 tsp olive oil

Portobello burger parmigiana- 1 portobello mushroom cap sprayed with olive oil and broiled or grilled, 1/4 cup marinara sauce, 1oz sliced part-skim mozzarella, fresh basil, whole wheat hamburger bun, 1/2 romaine lettuce heart, 1 large sliced tomato, 1 tbspn balsamic vinegar


Lots of ideas for a week full of healthy, yummy eating!!!!! Enjoy!!!

Does the Body GOOOOOD!!!

Haaapppppyy Friday!!!

I have a few goodies for you today to take you into this gorgeous weekend!

Green Tea Awesomeness

You have all may have heard that green tea has many health benefits....well I found this concoction (and tweaked it a bit), which is proven to do awesome things for your metabolism.  According to Dr. Oz, just one cup will increase your metabolism by 12%!! In addition, the tangerines have a chemical composition that increases sensitivity to insulin and stimulates genes that help burn fat.  Annnnnd it gets better, add some grapefruit for not only more flavor, buuuuut its been listed as  one of the top foods to eat when detoxing!

Heres how to make it!-

One bottle of green tea (from TJS! Its very hard to find bottled green tea with no additives. Get this one!)

One whole grapefruit thinly sliced, rind on

One whole tangerine/orange sliced, skin on

Half bunch of mint leaves

Put it all together and let it sit overnight and drink it the next day! The fruit stays good for a couple days so you can just pour more green tea right over it until you want to change out the fruit.  It only gets better!

Big event coming up?

Say bye bye to excess water weight!.....the healthy way! I got this recipe from Jillian Michaels.....I always say drink more water!!! Drinking lots of water during the day actually helps us burn more calories!!! Buuuut, our bodies like to hold onto it! And if we have a beach party or dinner party coming up....we want the excess gone!! That's NOT TO SAY  we don't want to STAY HYDRATED!!! So here is a way to do it right!  You would ADD this to your normal meal plan for 7 days!  Let me repeat. ....you would ADD this....not replace anything with it.

Bloat BE Gone!

60 oz. of distilled or pure water

1 tblspn sugar free cranberry juice

1 dandelion root teabag 

2 tblspns lemon juice

You could shed up to 5lbs water weight depending on how much extra water you carry! Drink up!

All this drinking , you may need some fooooood! I made this wrap for lunch yesterday and it is so yummy I thought Id share!

Smoked Ham and Avocado Wrap

1 wrap (La Tortilla Factory now makes Smart and Delicious Soft Wraps with 13g of fiber, made with Olive Oil), and they are yummy!...and 100 calories!....you should be able to find them everywhere with the tortillas.

4 slices of smoked ham (could use any deli meat)

1 slice of havarti cheese (could use any cheese)

1/4 avocado ( if you are on one of my meal plans, pick the avocado or the cheese but not both!!)

Shredded lettuce (i just used some bagged lettuce)

Honey mustard

Alfalfa Sprouts

Pepperoncinis

Sliced red onion

MMmmmmmmm Good! Enjoy!

Fruit battle!!!! Which fruit has the most sugar?

We often hear we should eat more fruits and vegetables! Eating more fruits and vegetables has many health benefits, buuuuuuut maybe its affecting your waistline in ways you aren't aware of! Not all fruits are created equal!  Here is an article to give us a behind the scenes look at how fruits compare. :)

Strawberries, bananas, oranges, kiwi… the list goes on and on. Fruit is touted as a super-healthy snack option, but while the fiber and other nutrients found in fruit are a great part of any diet, many varieties can also be very high in sugar. And too much sugar, regardless of where it comes from, can have some seriously negative effects. (Yep, even if that sugar is from fruit!) Does this mean run from the produce aisle screaming? Definitely not. But it might be smart to keep an eye on fruit-based sugar consumption.

The American Heat Association recommends no more than 26 grams of sugar per day for women, or 36 grams per day for men. And for men and women ages 19 to 30, the USDA recommends two cups of fruit per day. But depending on which fruit is picked, this could be bad news for fruit lovers: Just two cups of sliced bananas adds up to the maximum recommended amount, clocking in at 36 grams of sugar!

So other than extra calories, what else does too much sugar mean? Excessive amounts could lead to tooth decay, weight gain, and increased triglyceride levels (which may contribute to heart disease and high cholesterol). Some studies suggest fructose, the main type of sugar found in fruit, can even be more harmful than other sugars (namely, glucose). Fructose has even been linked to increased belly fat, slowed metabolism, and overall weight gain.

Check out the whole article here!!

http://greatist.com/health/sugar-wise-how-fruits-stack-up-031412/#

Brandi :)

100 Healthy Snack Ideas

Sooo....the biggest complaint I hear when going through your food journals is that you don't know what to eat!!  Here is a list tweaked a bit from sixsistersstuff.com 

Lots of ideas here...just remember...3 categories!..carbs, fat and protein!...You MUST pair 2 of the 3 together in every single snack/meal!!

1. Frozen Grapes (I make these every summer! Yum)
2. String Cheese ( low fat mozzarella is the best choice)
3. Banana
4. Frozen Banana (peel it first, stick in the freezer overnight- it's like a yummy popsicle)
5. Low-fat Yogurt
6. Sugar-free or fat-free pudding
7. Apple dipped in Peanut Butter 
8. 100-calorie bag of popcorn- get the good stuff, not drenched in butter!
9. Applesauce- again get the good stuff, not the kind full of added sugar!
10. Raw veggies with hummus 
11. Almonds
12. Apple
13. Skinny S'more (two graham crackers with one roasted marshmallow and one small square dark chocolate)
14. Smoked Beef Jerky (about 1 oz- look for low-sodium!)
15. Chocolate Milk
16. Hard Boiled Egg
17. Sunflower Seeds
18. Cottage Cheese
19. Sliced Cantelope
20. Raisins
21. Pita Bread and Hummus
22. Rice Cakes
23. Sugar-free Jello
24. Dried Fruits
25. Frozen greek yogurt
26. Air-Popped Popcorn
27. Pistachios
28. Clementines (we call them Cuties or Clemmies)
29. Fruit Smoothie- add some protein for extra awesomeness
30. Handful of olives
31. Pickles
32. Handful of blueberries with 2 tablespoons fat-free Cool-Whip
33. Ants on a Log (celery with peanut butter and raisins)
34. 1 cup mixed berry salad (raspberries, strawberries, blueberries, and/or blackberries) tossed with one tablespoon fresh-squeezed orange juice.
35. Peanut Butter and Bananas on whole wheat bread
36. Trail Mix (make your own! Throw in dried fruit, sunflower seeds, nuts, low-sugar cereals, and even the occasional chocolate chips for something sweet.)
37. Orange Slices
38. Cherry Tomatoes
39. Graham Crackers
40. Small Green Salad with light dressing
41. Mango smoothie (frozen mango, mango Greek Yogurt, and a small amount of orange juice)
42. Kabobs (thread low-fat meat, low-fat cheese, pineapple and cherry tomatoes onto a stick)
43. Half of a  Cinnamon-Raisin bagel topped with peanut butter and banana slices
44. Grilled Pineapple (throw them on the grill or a skillet on med. heat for two minutes or until golden)
45. Baked Apples (one tennis ball-sized apple, cored, filled with 1 teaspoon brown sugar and cinnamon, and baked until tender)
46. Animal Crackers
47. Strawberries dipped in fat-free Cool Whip
48. Low-fat tortilla topped with egg salad, shredded carrots and cucumber slices
49. Parfait (build your own with Greek yogurt or plain yogurt, fruit, and granola) 
50. Bowl of bran flakes with 1/2 cup skim milk and berries
51. Guacamole with veggies
52. Triscuit's Thin Crisps dipped in cottage cheese or hummus
53. Cashews
54. Pretzels
55. Sun Chips (portion control! Read the serving amount on the side!)
56. Cheesy Breaded Tomatoes: Two roasted plum tomatoes sliced and topped with 2 tablespoons breadcrumbs and a sprinkle of parmesan cheese.
57. Sugar Snap Peas
58. Steamed Veggies (steam non-starchy vegetables in a microwave safe bag and sprinkle with 1 tablespoon of parmesan cheese or 1/4 cup pasta sauce)
59. Apricots
60. Laughing Cow Light Cheese Wedges
61. Any 100 calorie pack
62. Snack/Granola bar (around 150 calories or less, like Kellogg's All-Bran, Kashi TLC Trail Mix, or Fiber one Bar)
63. Baked chips (about 7-10) with salsa
64. edamame
65. Protein Bar
66. Sweet Potato Fries (one light-bulb sized sweet potato sliced, tossed with 1 teaspoon olive oil, and baked at 400° for 10 minutes)
67. Wrap (I like a slice of turkey, swiss cheese, baby spinach leaves, and cranberry relish wrapped up in a tortilla)
68. Pumpkin Seeds (2 tablespoons pumpkin seeds, sprayed with oil (just a spritz!) and baked at for 400° for 15 minutes or until brown. Sprinkle a tiny amount of salt on top)
69. Bean Salad
70. Broccoli Florets
71. Peaches and Cottage Cheese
72. Chopped Red Peppers (dipped in  ranch)
73. V8 Vegetable Juice
74. Tuna with Triscuit crackers
75. Cooked and Cubed Chicken Breast
76. Homemade Popsicles (puree watermelon, strawberries, mango, banana, etc and freeze in popsicle molds)
77. Dates with almond butter or rolled in coconut
78. Quesadilla (whole wheat (or corn) tortillas w/cheese (or not) melted in microwave - adding on tomatoes, beans, corn, olives, avocado or guacamole or whatever sounds good)
79. Watermelon
80. Cubed Apples and Cubed Cheese 
81. Craisins and almonds! good combo
82. Goldfish Crackers
83. egg white salad from Trader Joes! - perfect portion with a little spicy kick!
84. Cheesy Roasted Asparagus (four spears (spritzed with olive-oil spray) and topped with 2 tablespoons grated parmesan cheese, baked for 10 minutes at 400°)
85. Turkey Roll-Ups (Four slices smoked turkey rolled up and dipped in 2 teaspoons honey mustard)
86. Strawberry Salad (1 cup raw spinach with ½ cup sliced strawberries and 1 tablespoon balsamic)
87. Oatmeal
88. Banana Smoothie (½ cup sliced banana, ¼ cup nonfat vanilla yogurt, and a handful of ice blended until smooth)
89. Lime Sherbet (1/2 cup serving) with sliced kiwi
90. Apple Chips (dehydrated apples- they are so good!)
91. Black Beans (mix 1/4 cup black beans with 1 tablespoon salsa and 1 tablespoon Greek yogurt for an added twist!)
92. Lettuce wrap (try two slices honey-baked ham with 2 teaspoons honey mustard rolled in a lettuce leaf)
93. Pecans (try five pecans roasted with 2 teaspoons maple syrup and 1 teaspoon cinnamon)
94. Chocolate Covered Strawberries (dip 5 strawberries in 2 squares of dark chocolate)
95. Honeyed Yogurt (½ cup nonfat Greek yogurt with a dash of cinnamon and 1 teaspoon honey)
96. Blackberries (so good mixed with plain yogurt)
97. Frozen Mangos
98. Tropical Juice Smoothie (¼ cup pineapple juice, orange juice, and apple juice, blended with ice)
99. yogurt covered blueberries ( dip blueberries in greek yogurt and stick them in the freezer!)
100. one can of tuna with mustard and relish!

Happy Eating!!

Brandi :)

Butternut Squash Chili!

Soooo, from what I hear, people want more healthy recipes!!!! So here is another awesome veggie for your health and your palate :)  I made this last night for dinner and it is so yummy!!


BUTTERNUT SQUASH

Butternut squash is low in calories and packed with nutrients. One cup of cubed squash only has 82 calories and no fat or cholesterol. It's a rich source of fiber which besides promoting good GI health also helps lower blood cholesterol levels  and control blood sugar. It also keeps you feeling fuller longer which makes it a great food for weight loss programs.  Butternut squash is high in several nutrients such as Vitamins A, B-complex and C as well as potassium and magnesium to name a few. The rich orange color means it's packed in beta carotene which gets converted to Vitamin A in the body. One cup of cubed squash has 457% of the recommended daily allowance!  Vitamin A is important for vision, immune health, growth and reproduction.

Almost Meatless Butternut Squash and Black Bean Chili
Makes 6 servings


2 tsp extra virgin olive oil
1 medium yellow onion, chopped (about 1 cup)
1 red bell pepper seeded and chopped (about 1 cup)
2 garlic clove, chopped
½ lb. extra lean ground beef (93% lean)
Salt and pepper
1 tsp chipotles in adobo, seeded and chopped*
1 tsp adobo sauce (from the can of chipotles)
1 ½ tsp ground cumin
½ tsp dried oregano
¼ tsp allspice
1 medium butternut squash peeled and cut into 1-inch cubes (about 3 cups) ( I GOT THE PRE-CUT BAGS AT TRADER JOES...SAVES THE WORK!)
1 can (28 oz) diced fire roasted tomatoes
1 cup fat free and low sodium beef or chicken broth (or water if vegetarian)
1 can (15 oz) black beans, rinsed
¼ cup cilantro, chopped



Heat the oil in a large Dutch oven or wide-based pot over medium heat. Add the onion and bell pepper and cook 6-7 minutes until partially softened. Add the garlic and cook another minute until fragrant. Stir in the ground beef and brown it, breaking it into pieces as it cooks. Season with salt and pepper.

Stir in the chipotles, adobo sauce, cumin, oregano, and allspice. Add the butternut squash, tomatoes, and broth (or water). Season with salt and pepper. Bring mixture to a boil then reduce to a simmer. Cover and cook 20 minutes then uncover and stir in the beans. Cook, partially covered, another 15-20 minutes until chili is thickened and squash is cooked through. Stir in the cilantro.

Serve chili alone or with brown rice. Top with reduced fat sour cream if desired. Garnish with cilantro.


Got this lovely recipe and info from http://www.thefoodiephysician.com/2011/11/ingredient-911-butternut-squash.html

Asparagus!!!

  Im am always telling you guys it's 80% nutrition and 20% workout!!  What you do with me in the gym is nothing if you don't fuel it well!!  Here is just one vegetable that is not only yummy, but has such awesome health benefits!!

Asparagus is a nutritional powerhouse: It’s a good source of vitamin K (important for strong bones and blood clotting) and antioxidants, which repair damage done by free radicals and can help reduce risk of serious health problems like heart disease, diabetes, and cancer 

With a very low calorie content — only 27 calories per cup, or about 12 small spears — asparagus is an ideal veggie to add to any plate. Plus, it’s high in folate, which is key during pregnancy, and can also help prevent cancer and anemia in adults and children. One study showed that low-folate diets can also increase the risk of chronic diseases for the elderly  So on the next trip over the river and through the woods, ditch the basket of muffins and bring Grandmother some asparagus!.....check out the rest of the article here!- http://www.greatist.com/health/superfood-asparagus-032012/#

Need an idea for how to use it??

Roasted Asparagus Recipe

• Cook time: 10 minutes

In place of the lemon juice, you can drizzle a little balsamic vinegar over the asparagus. Add a little freshly grated Parmesan cheese for an extra touch.

INGREDIENTS

• 1 lb asparagus spears (thick spears are best for roasting)
• 1-2 Tbsp olive oil
• 2 cloves garlic, minced
• Kosher Salt
• Freshly grated black pepper
• Lemon juice

METHOD

1 Preheat oven to 400°F. Rinse clean the asparagus. Break the tough ends off of the asparagus and discard.

 

2 Lay the asparagus spears out in a single layer in a baking dish or a foil-covered roasting pan. Drizzle olive oil over the spears, roll the asparagus back and forth until they are all covered with a thin layer of olive oil. (Alternatively you can put the asparagus and oil in a plastic bag, and rub the bag so that the oil gets evenly distributed.) Sprinkle with minced garlic, salt, and pepper. Rub over the asparagus so that they are evenly distributed.

3 Place pan in oven and cook for approximately 8-10 minutes, depending on how thick your asparagus spears are, until lightly browned and tender when pierced with a fork. Drizzle with a little fresh lemon juice before serving.

Yield: Serves 4.

http://simplyrecipes.com/recipes/roasted_asparagus/