Healthy Recipes: Asparagus

Healthy Recipes: Asparagus


Asparagus was first cultivated by the ancient Romans, and Egyptians considered it special enough to be used as a gift to their gods. It’s popularity didn’t take long to spread, though, so today asparagus is enjoyed worldwide. Europeans tend to prefer the white variety, which results when the asparagus stalks are grown under mounds of earth. (Because sunshine can’t reach the stalks, there’s no chlorophyll production to turn them green.) But Americans generally prefer their asparagus in shades of green or violet-green.

Regardless of color, asparagus wins points for being a nutritionally balanced vegetable. It contains vitamin C, folic acid, vitamin A, vitamin B6 and potassium, and is a good source of fiber and the antioxidant glutathione. It has no fat or cholesterol, and five spears of green asparagus contains only about 20 calories. It’s also versatile because it can be prepared in a number of ways, and it’s just as nutritious whether raw or cooked.

If you’re short on time, the following recipe will make the most of the asparagus with very little effort:


Fresh and Simple Asparagus
Serves 4-6 people

• 1 lb. fresh asparagus

• Olive oil and lemon juice, to taste

1. Trim the ends of the asparagus by bending the stalks and snapping them where they bend naturally.

2. Place the spears flat in a large pan with about 2 inches of water.

3. Bring to a boil and until slightly tender. Don’t overcook.

4. Drain; then rinse with cold water until the stalks are cool enough to stop the cooking process.

5. Arrange on a platter and drizzle with olive oil and lemon juice, to taste.

If you want to get a little fancier, this main dish asparagus recipe mixes just enough decadent ingredients to be sinfully good without being unhealthy:

Asparagus Wheels
Serves 4

• 1 lb. fresh asparagus

• 4 slices Swiss cheese

• 4 slices thinly sliced deli ham or prosciutto

• 4 T. olive oil

• 1 C. dried whole wheat bread crumbs

• ½ C. grated Parmesan cheese

1. Preheat oven to 350 degrees F.

2. Bring a large pot of water to a boil. Bend the asparagus stalks and snap them where they naturally bend to remove the fibrous ends. Place the stalks in a pot and cook in boiling water for 1 minute. Remove and drain.

3. Layer a slice of cheese on top of a slice of ham, then place 3 to 4 asparagus spears on top of the cheese.

4. Roll the ham, cheese and asparagus, and skewer with a toothpick to hold the ingredients in place. Repeat the process with the remaining ingredients.

5. Place the rolls in a casserole dish; then pour the olive oil over the entire dish.

6. Sprinkle with bread crumbs and Parmesan cheese.

7. Bake for about 15 minutes, or until the crumb mixture forms a crust.

We hope you enjoyed these healthy asparagus recipes. Here’s wishing you good health!


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