March 25, 2010

Spring Vegetables – Asparagus

Posted in Food, Garden, Health, Recipes tagged , , , at 6:51 am by Liliana

Asparagus

Asparagus

Although a delicacy since ancient times, the nutritional value of this delicious spring vegetable was not well recognized until recently. Today, we know that asparagus is an excellent source of carotenoids, vitamins C and K, foliate, and more. An entire cup contains only 43 calories.


A Few Quick Serving Ideas:

  • For delicious hors d’oeuvres – roast asparagus along with other vegetables such as patty pan squash, Portobello mushrooms, and beets
  • For a refreshing salad – steam asparagus and lightly drizzle with a lemon vinaigrette
  • For a main course – toss freshly cooked pasta with asparagus, olive oil and favorite spices (ex. thyme, tarragon and rosemary, etc.)
  • For a colorful omelet – chop asparagus and cook with eggs
  • For a lovely side dish – sauté asparagus with garlic, shiitake mushrooms and tofu or chicken

Recipe – 5-Minute Healthy Sautéed Asparagus

Prep and Cook Time: 10 minutesIngredients:

  • 1 lb asparagus
  • 3 TBS low-sodium chicken or vegetable broth

Mediterranean Dressing:

  • 3 TBS extra virgin olive oil
  • 2 medium cloves garlic
  • 2 tsp lemon juice
  • sea salt and pepper to taste

Optional: Sun-dried tomatoes and feta cheese

Directions:

  1. Chop or press garlic and let for at least 5 minutes to enhance its health-promoting properties.
  2. Heat 3 TBS broth over medium heat in a stainless steel skillet.
  3. When broth is heating, snap off the woody bottom of asparagus stems, then cut the spears into 2-inch lengths. Cutting them into short pieces of equal length ensures quick, even cooking.
  4. When broth begins to steam, add asparagus. Cover and cook for 5 minutes. The outside will be tender and the inside will be crisp. Thinner spears will take about 3 minutes. “Healthy Sauté” will concentrate both the flavor and nutrition of asparagus.
  5. Transfer to a bowl. For more flavor, toss asparagus with the remaining ingredients while it is still hot.

Source: George Mateljan