Phase 1 Vegetable Recipes
information is from
asparagus spear is a classic omen of spring. Green, white, or purple; fat
or thin; raw, parboiled, or grilled—asparagus has a singular,
sophisticated taste that adds panache to any meal. A member of the lily
family, asparagus grows wild in some parts of the world and has been
cultivated in both Europe and America.
HOW ASPARAGUS AFFECTS
Asparagus is one of the most nutritionally well-balanced vegetables in
existence. It leads nearly all produce items in the wide array of
nutrients it supplies in significant amounts for a healthy diet.
Asparagus is the leading supplier among vegetables of folic acid. A 5.3
ounce serving provides 60% of the recommended daily allowance for folacin
which is necessary for blood cell formation, growth, and prevention of
Folacin has been shown to play a significant role in the prevention of
neural tube defects, such as spina bifida, that cause paralysis and death
in 2,500 babies each year.
Its wealth of nutrients, fiber and very low sodium and calorie content
make asparagus a nutritionally wise choice.
~ Low in calories, only 20 per 5.3 oz. serving, less than 4 calories per
~ Contains no fat or cholesterol.
~ Very low in sodium.
~ A good source of potassium
~ A source of fiber (3 grams per 5.3 oz. serving)
~ An excellent source of folacin
~ A significant source of thiamin
~ A significant source of vitamin B6
~ Asparagus is rich in Riboflavin (vitamin B2) a most important vitamin
for a smooth skin.
~ Asparagus is high in Vitamin A
~ One of the richest sources of rutin, a drug which strengthens capillary
~ Contains glutathione (GSH)
~ Possible link to weight loss
~ More recent information indicates asparagus may be beneficial in the
treatment of some forms of cancer.
Asparagus is suitable for:
-Low-fat, low-cholesterol diets
WHAT TO LOOK FOR
firm asparagus (thin or fat) with tightly closed tips. Green asparagus
should indeed be very green; white asparagus should be silky smooth and
a uniform cream color. Some suggest peeling the outer fibrous membrane
of the asparagus spear before cooking, but it's usually not necessary.
HOW TO KEEP
should be eaten as soon as possible, but they can be refrigerated
standing in containers of water for up to 4 days.
Simple ways to prepare
Cook fresh or frozen asparagus quickly in a small amount of water in a
saucepan or steamer until tender—approximately 10 minutes for fresh, 7
minutes for frozen.
Stir-fry asparagus pieces in a small amount of hot oil, stirring
constantly until tender-crisp (about 3 to 5 minutes).
Place fresh asparagus in a baking dish with tips in center. Add about 1/4
cup of water and cover. Microwave at 100% power: 6 to 9 minutes for
spears, 5 to 7 minutes for pieces. Stir to rearrange after cooking.
Roasted (Baked): Toss
with olive oil and seasonings. Roast at 400 to 450 degrees 20 to 30
minutes or until done and slightly crisp. Roasting brings out the natural
sweetness in most vegetables and intensifies their flavor.
Simple Roasted Asparagus
1/2 pounds slender asparagus, tough ends snapped off
tablespoons olive oil
1/2 teaspoon black pepper
Heat oven to 400° F. Line a jelly-roll pan with aluminum foil. Rinse
asparagus, and snap off tough ends. Lightly pat dry.
Spread asparagus out in pan. Drizzle with olive oil and sprinkle with salt
and pepper. Mix with your hands to distribute seasoning. Pat into a single
Bake until asparagus are tender and lightly crisped, about 15 minutes.
Shake pan once or twice during baking time.
1 pound fresh
1 lemon or lime
Seasoned salt or herb of your choice
Wash asparagus and
trim off hard ends. Lay in shallow flat pan. Drizzle with olive oil.
Squeeze the juice of the lemon or lime over asparagus. Sprinkle with
garlic powder and your other seasoning of choice (fresh basil or seasoned
salt are good).
Bake at 400 degrees
F for 12 to 15 minutes. The thinner the stalks, the less time you have to
Roasted Asparagus with
Family Circle magazine 4/1/03.
pounds fresh asparagus (washed and tough ends cut off and discarded)
tablespoons extra-virgin olive oil
generous teaspoon chopped fresh thyme
teaspoon freshly ground black pepper
Preheat oven to 425 degrees F. Place asparagus in a shallow baking dish
sized to hold stalks in a single layer. Drizzle with the olive oil.
Sprinkle with thyme, salt, and pepper. Roast until tender, about 15
time, experiment with other herbs, such as oregano, basil, even rosemary.
And use garlic salt instead of plain salt.
1 pound fresh
1 tablespoon water
no-sugar-added French dressing
Snap off the thick
stem ends of the asparagus spears and rinse. Put the water in a
microwave-safe container, add the asparagus, and cover with a paper towel.
Microwave at full
power until crisp-tender, 2 to 4 minutes, depending upon the thickness of
the spears and the wattage of your microwave. Add dressing and serve.
Roasted Asparagus with Balsamic Vinegar
Eight to ten servings. From
4 lb asparagus
4 teaspoons olive
Salt and freshly
ground black pepper to taste
2 teaspoons balsamic
Preheat oven to 450
F. Snap off the tough ends of the asparagus and, if desired, peel the
stalks. In a shallow roasting pan or baking sheet with sides, toss the
asparagus with oil, and season with salt and pepper. Spread the asparagus
in a single layer. If the pan is not large enough, use two pans.
Roast for 10 to 15
minutes, until tender and browned, shaking once during roasting. Sprinkle
with balsamic vinegar and toss. Taste and adjust seasonings. Let cool to
room temperature. Serve within 2 hours.
Asparagus with Sherry Vinaigrette
Two servings. From
12 ounces thin
asparagus stalks, washed and trimmed
1/2 teaspoon soy
1 1/2 teaspoons
1/2 teaspoon white
Coarse kosher or sea
salt to taste
2 to 3 drops sesame
1/4 cup Extra-virgin
1 hard-cooked egg
Blanch the asparagus
in lightly salted boiling water for about 3 minutes or until crisp-tender;
do not overcook. Remove from heat and refresh under cold water; drain
well. Arrange asparagus on serving platter or individual serving plates.
In a bowl or jar,
whisk together soy sauce, sherry vinegar, white wine vinegar, coarse salt,
sesame oil. Whisk in olive oil.
Separate the egg
yolk from the white. In a bowl, crush the yolk with a folk. Finely chop
the egg white with a knife.
vinaigrette over the asparagus, allowing a little to puddle on either
side. Garnish with the egg white and yolk.
Four to six
2 1/2 pounds fresh
2 tablespoons olive
Salt and pepper
1/2 cup grated
Preheat oven to 400
degrees. Break off tough ends of asparagus, and place on a baking sheet.
Drizzle with olive oil, and sprinkle with salt and pepper. Bake for 15 to
20 minutes. Sprinkle with cheese and bake for another minutes until cheese
melts. Serve with lemon wedges.
tablespoons extra virgin olive oil
tablespoons grated parmesan
Preheat oven to 400 degrees. Place asparagus and cheese in a ziploc bag.
Drizzle half of the olive oil over the asparagus and close the bag, shake
it until the asparagus is coated with olive oil and cheese.
Place asparagus in a single layer on a baking sheet, season with pepper
and salt if you like. Bake 12 minutes for crunchy but up to 20 minutes.
Asparagus & Pimento
Four servings. From
1 1/4 lb fresh
1 cup water
2 tablespoons fresh
1 jar (2 oz)
pimento, drained (or 1/4 cup)
1 tablespoon pine
Rinse asparagus and
snap off tough ends. In a large skillet, bring water to boil and add
asparagus. Cover and steam until bright green, 2 to 3 minutes. Remove from
heat, drain, and arrange on a platter.
Sprinkle with juice;
garnish with pimento and pine nuts. Serve warm or chilled.
Topped with Parmesan
Serves two. From
Similar to above recipe.
1 lb fresh asparagus
2 teaspoons olive
shredded Parmesan cheese
1 lemon, cut into
Preheat oven to 500
degrees. Arrange in a single layer in a shallow baking pan. With a pastry
brush, paint the oil on the asparagus spears. Roast until tender but still
crisp, 8 to 10 minutes, depending on thickness of stalks. Turn spears
occasionally for even cooking and to avoid browning.
spears on serving platter. Sprinkle with cheese. Serve with lemon wedges.
Makes 3 1/2 cups.
1 12-ounce package
frozen, cut Asparagus
1 cup chopped,
1/2 cup finely
1 garlic clove,
2 to 3 tablespoons
chopped fresh cilantro
1 5.5-ounce can
3 tablespoons finely
1 teaspoon salt
1 teaspoon cider
Partially thaw asparagus and chop. Combine all ingredients. Cover and
chill thoroughly, about 3 hours. Store in an airtight container in
slotted spoon when serving, to drain excess tomato juice.
Asparagus with Garlic and Pecans
Four servings. From
Recipe by Amy Lanou, PCRM's nutrition director for the
Vegetarian Nutrition and Cooking Classes for Cancer Survivors.
1 pound asparagus,
broken into bite-sized pieces
3 cloves garlic,
1 teaspoon olive oil
1 tablespoon soy
1/2 cup pecans,
Sauté garlic in
olive oil in a medium skillet. Add asparagus and soy sauce. Cook 4 to 6
minutes stirring often until asparagus is tender. Add pecans, continue
heating for 1-2 minutes and serve.
1 tablespoon sesame
1 tablespoon sesame
1 tablespoon minced
1 tablespoon minced
1 tablespoon grated
1 1/2 cups
1/2-inch-thick sliced asparagus
1/2 cup bean sprouts
1/2 cup julienne red
1 tablespoon soy
Juice of 1 lime
In a skillet, heat
oil until smoking. Working quickly, add sesame seeds, garlic, shallot,
ginger, and asparagus. Stir-fry about 1 minute. Add bean sprouts and red
pepper. Stir-fry 1 minute more. Remove from heat, add soy sauce and lime
juice, toss well, and serve immediately.
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September 15, 2003