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ABOUT ASPARAGUS
As a delicious harbinger of spring, asparagus is one of the most celebrated of all vegetables. There is no need to get bored with asparagus during the all-too-short season because there are so many tasty ways to prepare it. Grilled or roasted, it is as addictive as candy! It is also delicious simply boiled, microwaved or steamed, especially when it is dressed with one of our healthful toppings. The following directions are based on starting with one 1 to 1 ¼-lb bunch asparagus. This yields about 3 (3 to 4-ounce) servings (9 medium spears per serving). One serving of plain asparagus has 15 calories and 2 grams fiber; grilled or roasted asparagus has 45 calories, 3 grams total fat, 0 milligrams saturated fat, 100 milligrams sodium, and 2 grams fiber.
To prepare: Wash asparagus spears by holding them, tip ends down, under cold running water. Pat dry. Snap the tough end of spears off at the place where they break easily. (You can use the ends to flavor a vegetable broth.)
To boil: Bring several inches lightly salted water to a boil in a large skillet or wide pot. Add trimmed asparagus spears; cook until crisp-tender, 3 to 6 minutes. Drain. If using in a salad, refresh under cold running water.
To steam: If trimmed asparagus spears are too long to fit in your steamer, cut them into 1 ½-2 inch lengths. Place in steamer basket over boiling water. Cover and steam until crisp-tender, 3 to 6 minutes. If using in a salad, refresh under cold running water.
To microwave: Arrange trimmed asparagus spears (1 lb before trimming), in a spoke pattern, with tips toward the center, in round microwaveable baking dish. Add ¼ cup water. Cover with lid or vented plastic wrap and microwave at high power until crisp-tender, 4 to 7 minutes. If your microwave does not have a turntable, stop and rotate dish, halfway through cooking time. Drain. If using in a salad, refresh under cold running water.
To grill: Place a fine-meshed grill rack or grill basket on grill grate. Heat grill. Toss trimmed asparagus with 2 tsp olive or canola oil, 1/8 tsp salt, and pepper to taste. Lightly oil grill rack by rubbing it with a piece of oil-soaked paper towel (use tongs to hold paper towel). Place asparagus on grill rack; cook over medium-high heat, turning from time, until tender and browned in places, 4 to 6 minutes. (Tip: If you don’t have a fine-meshed grill rack, just carefully place asparagus spears perpendicular to grill grates.)
To roast: Preheat oven to 450˚F. Place asparagus on a large baking sheet with sides. Toss with 2 teaspoons olive or canola oil, 1/8 tsp salt, and pepper to taste. Spread into a single layer. Bake, turning once or twice, until tender and browned in places, 10 to 15 minutes.
ASPARAGUS TOPPINGS:
Shallot Vinaigrette with Toasted Nuts: Whisk 2 Tbsp olive or canola oil, 1 Tbsp vinegar (white or red wine, balsamic or sherry), 1 Tbsp finely chopped shallots, ½ tsp Dijon mustard, 1/8 tsp salt and pepper to taste in medium bowl. Toast 1 Tbsp sliced almonds, chopped walnuts or pecans in microwave-safe bowl in microwave at high power 2 to 3 minutes. Spoon vinaigrette over hot or chilled (boiled, steamed, or microwaved) asparagus and sprinkle with toasted nuts. Yield: 3 servings (1 Tbsp dressing and 1 tsp nuts per serving): 100 calories, 10 grams total fat, 1.5 grams saturated fat, and 115 milligrams sodium per serving.
Mock Light Hollandaise Sauce with Lemon & Chives: Place 3 Tbsp reduced-fat mayonnaise in small saucepan. Gradually whisk in 3 Tbsp reduced-sodium chicken or vegetable broth. Set saucepan over medium-low heat; cook, whisking constantly, until heated through but not bubbling, about 2 minutes. Remove from heat. Stir in 2 Tbsp chopped fresh chives, 3/4 tsp grated lemon zest, 1 Tbsp lemon juice, 1 ½ tsp Dijon mustard, and pepper to taste. Spoon over hot (boiled, steamed, or microwaved) asparagus. Yield: 3 servings (2 Tbsp sauce per serving). 30 calories, 2 grams total fat, 0.5 grams saturated fat, and 220 milligrams sodium per serving.
Tip: To make Lighter Eggs Benedict with Asparagus, top cooked asparagus spears (boiled steamed or microwaved) with a poached egg and a dollop Mock Hollandaise Sauce with Lemon & Chives.
Lighter Eggs Benedict with Asparagus - see Tip below
Asparagus with Shallot Vinaigrette & Toasted Nuts
Asparagus with Mock Light Hollandaise Sauce with Lemon & Chives
Recipes by Patsy Jamieson
Originally published in Tufts University Health & Nutrition Letter
