Asparagus & Scallion Soup

1/4 cup slivered blanched almonds (for garnish) 1 Tbs olive oil 6 scallions, thinly sliced 2 medium leeks, white part only, thinly sliced 2 (14½-oz) cans low-sodium chicken broth 1/41/2  tsp dried tarragon or thyme, to taste salt and white pepper, to taste 1½ lb asparagus (tough ends trimmed), thinly sliced 1 medium potato, peeled and coarsely chopped 1 (12-oz) can evaporated skimmed milk (see Note)

If using garnish, place almonds in a saucepan over medium heat. Toast nuts until golden, shaking pan occasionally to prevent burning, about 5 to 6 minutes. Transfer nuts to a paper towel.

In same pan, heat oil over medium heat. Add scallions and leeks and cook, stirring occasionally, until tender-crisp, about 5 to 6 minutes.

Add broth, tarragon, salt and pepper, and bring to a boil. Add asparagus and potato. Bring back to a boil, then immediately reduce heat and simmer, partially covered, until vegetables are very soft, 12 to 15 minutes. Remove from heat and cool slightly.

Purée soup in blender until smooth. Pour back into saucepan over medium heat. Add milk, stirring, until soup reaches consistency and color desired. Heat through. Ladle into serving bowls. Garnish with toasted almonds.

Note: For a thick soup with a more pronounced taste of asparagus, eliminate the milk.

Makes 6 servings, each containing 153 calories and 5 grams of fat.

Asparagus Brown Rice Oriental Medley

2 tsp canola oil

1½ cups cut asparagus

½ cup diced onions

½ cup celery, ¼ in. slice cut on the diagonal

¾ cup sliced mushrooms, approx. 1/8  in. thick

2 cups cooked brown rice

2 Tbs lite soy sauce

Cook brown rice according to package directions. Heat large skillet or wok over medium heat until hot. Add oil and heat until oil ripples. Add drained asparagus, onions, celery, and mushrooms. Stir-fry for two minutes. Add remaining ingredients. Stir. Cover and cook two more minutes or until mixture is hot. Serve immediately.

Each of the four servings contains 165 calories and 3 grams of fat.

Spring Spinach Salad

10 oz fresh spinach, washed thoroughly, torn in pieces and steamed 2 cups strawberries, halved or sliced 2 kiwifruit, peeled and sliced 2 Tbs wine vinegar 5 Tbs part-skim ricotta cheese 1 Tbs plain low-fat or nonfat yogurt ½ tsp dried herb of your choice (basil, tarragon; or use 2 tsp. fresh herbs) Dash pepper

Prepare the spinach, strawberries, and kiwifruit in a large salad bowl or individual salad bowls. Combine the remaining ingredients in a blender or food processor; puree until smooth without a trace of graininess, and serve with the salad.

Each of the 4 servings contains 90 calories and 2 grams of fat.

Filet Of Sole Florentine

2 cups chopped fresh spinach 1/4  cup dry bread crumbs 1 Tbsp minced shallots 1/2  tsp mixed fresh rosemary or ¼ tsp. dried and crushed 1/2  tsp fresh thyme leaves or ¼ tsp. dried 3 to 4 gratings fresh nutmeg, or pinch of ground 1/4  tsp salt, or to taste 1/4  tsp fresh ground white pepper, or to taste 1 lb. fillet of sole, in 4 pieces 1/2  cup defatted chicken broth 1 tsp cider vinegar 1 tsp sugar paprika, for garnish

Preheat oven to 350 degrees.

In a large bowl, mix together spinach, bread crumbs, shallots, rosemary, thyme, nutmeg, salt and pepper.

Arrange spinach mixture to cover bottom of 8-inch square or other shallow baking dish just large enough to hold fish in one layer. Arrange fish over spinach, overlapping as little as possible.

In a small saucepan, combine broth, vinegar and sugar and bring just to a boil. Pour hot liquid over fish. Dust fillets lightly with paprika.

Bake until fish is opaque white all the way through. Serve immediately.

Makes 4 servings, each containing 145 calories and 2 grams of fat.

Chocolate Soy Pots de Crème With Strawberries

1 ½ pts strawberries, hulled and chopped 3 ½ Tbs extra-fine sugar 1/4  tsp vanilla 6 oz best-quality dark chocolate (see Note) 1 12-oz box soft silken tofu 1/2  tsp fresh lemon juice 1/2  oz dark chocolate, for garnish

Combine strawberries, 1 ½ tablespoons of sugar and vanilla in a bowl. Set aside.

Chop 6 ounces of chocolate. Place in heat-proof bowl and melt in microwave. Or, melt chocolate in top of double boiler, making sure barely simmering water in the bottom pot does not touch top section. (You can make a double boiler by setting a heat-proof bowl over a pot of simmering water, making sure no steam escapes from the pot.) Stir chocolate often until melted. Set chocolate aside to cool to lukewarm, 10 to 15 minutes.

Purée tofu in blender. Add melted chocolate and blend. Add remaining 2 tablespoons of sugar and lemon juice. Mix until well blended. Evenly divide strawberries among 6 small custard cups. Spoon chocolate mixture over fruit, dividing evenly between cups and smoothing surface. Cover loosely with foil and refrigerate 1 hour or until chocolate sets. This dessert can be made up to 4 hours ahead.

Just before serving, grate ½ oz. chocolate (if using garnish) over top of each mousse.

Note: Use a high quality chocolate like Ghiraradelli or, even better, Callebaut.

Makes 6 servings, each containing 218 calories and 10 grams of fat.