From your Bariatric Nutrition Team
Awaken your taste buds with the fresh produce spring has to offer. Asparagus is a perfect, bright green veggie packed with vitamins A, C, E, K, B6 and folate as well as providing a good source of the mineral chromium and both soluble and insoluble fiber. They also come in varieties such as white and purple. Purple asparagus are especially full of antioxidants, which helps your body fight disease-promoting free radicals.
Try these delicious side dishes for a healthy start to the Spring season and a new healthier you!
Roasted Parmesan Asparagus
Makes 6 servings
- 1 ½ – 2 lbs. asparagus, woody ends trimmed*
- Olive oil spray
- ¼ cup parmesan cheese
- Salt and pepper to taste
- Preheat oven to 400°. Place the asparagus on a sheet pan in a single layer and spray lightly with olive oil. Sprinkle with salt & pepper.
- Roast for 10 minutes Remove from oven and sprinkle with Parmesan.
- Roast for and additional 5-10 minutes (thinner asparagus won’t take as long to become tender)
Roasted Asparagus with Lemon Gremolata
Roast the asparagus as in the recipe above without the addition of the Parmesan cheese. Instead, after roasting for 15-20 minutes at 400° sprinkle the roasted asparagus with a refreshing lemon gremolata right before serving.
Lemon Gremolata Ingredients:
- 1 small bunch of parsley (thicker stems removed), finely chopped
- 1 clove garlic finely, minced
- 2 small lemons
- Zest the lemons on a grater or microplane making sure to exclude the white pith (squeeze the lemons and preserve the juice; juice can be frozen).
- In a small bowl combine the zest with the garlic and parsley. Set aside until ready to serve.
*Hold the asparagus gently with both hands and snap in half; the asparagus will break between the tender and tough end of the vegetable. If the asparagus are all from the same bunch you can cut the rest of the asparagus to the same size.
Nutrition Information per serving: Calories 48; Fat 2g; Protein 4.5g; Fiber 3.2g; Sugars 3g