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Healthy Tips – Asparagus

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Asparagus is known for its unique, savory taste and is a good source of folate, vitamin K, iron, and fiber. This makes it valuable during pregnancy and means it can contribute to heart health and the prevention of osteoporosis. Asparagus can be green, white, or purple.

It should be purchased when the stalks are dry and tight, not soft, limp, or wilted. Asparagus can be kept fresh by wrapping the stem ends in a wet paper towel and storing in a plastic bag in the refrigerator.

Asparagus spears are a delicious early spring vegetable.

Asparagus spears are a delicious early spring vegetable.
Barbara H. Smith, ©2017 HGIC, Clemson Extension

Asparagus – Nutrition Facts

Asparagus – Nutrition Facts

Asparagus Recipes

Speedy Scallop and Asparagus Sauté

This simple but elegant seafood dish can be prepared in under 20 minutes.

2 tablespoons olive oil
1/4 cup diced shallots
1 teaspoon thyme
2 teaspoons finely grated lemon zest
1 lb asparagus, chopped diagonally, 2″ pieces
1 lb bay scallops, rinsed and patted dry
2 tablespoons lemon juice
2 tablespoons white wine*
1/4 teaspoon salt
1/4 teaspoon black pepper
2 cups cooked brown rice

Heat olive oil in a large skillet over medium heat. Add shallots and cook for 2 minutes then add thyme, lemon zest and asparagus. Cook and stir for 3-5 minutes, until asparagus softens.

Add scallops and stir. Cover and cook until scallops are opaque (another 5 minutes) stirring occasionally.

Add lemon juice, white wine, salt and pepper and cook for one more minute. Serve over brown rice and top with juice mixture from the pan.

From Nutrition Awareness

Balsamic Roasted Asparagus

Balsamic Roasted Asparagus is a super easy side dish that helps round out most any meal.

How to Make It

Step 1
Preheat oven to 425°.

Step 2
Snap off tough ends of asparagus. Place in a jelly-roll pan. Drizzle with olive oil and vinegar; sprinkle with salt, garlic, and pepper, tossing to coat. Bake at 425° for 10 minutes, turning once.

Ingredients

1 pound asparagus
1 tablespoon olive oil
1 tablespoon balsamic vinegar
1/2 teaspoon kosher salt
1/2 teaspoon bottled minced garlic
1/4 teaspoon freshly ground black pepper

By Joy Zacharia RECIPE BY Cooking Light

Asparagus and Peas with Warm Tarragon Vinaigrette

Ingredients

Fresh spring produce needs little embellishment, although a quick toss with bacon never hurts.

3 quarts water
2 cups fresh or frozen green peas, thawed
1 1/2 pounds asparagus, trimmed and halved crosswise
1 pound sugar snap peas
5 center-cut bacon slices
3 tablespoons extra-virgin olive oil
3/4 cup chopped shallots
2 tablespoons tarragon vinegar
1 teaspoon Dijon mustard
1 tablespoon chopped fresh tarragon
3/4 teaspoon kosher salt
1/4 teaspoon black pepper
1 1/2 teaspoons grated lemon rind

How to Make It

Step 1
Bring 3 quarts water to a boil in a large Dutch oven over high heat. Add green peas, asparagus, and snap peas; cook 3 minutes. Drain; rinse under cold water. Drain.

Step 2
Cook bacon in a large nonstick skillet over medium heat until crisp. Drain bacon on paper towels; crumble.

Step 3
Discard all but 1 tablespoon bacon drippings; add oil to pan over medium heat. Add shallots; cook 4 minutes, stirring occasionally. Add vinegar and mustard; cook 30 seconds. Add asparagus mixture, tarragon, salt, and pepper; cook 1 minute. Remove from heat; stir in crumbled bacon and rind.

By David Bonom RECIPE BY Cooking Light

If this document didn’t answer your questions, please contact HGIC at hgic@clemson.edu or 1-888-656-9988.

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