RECIPE : Asparagus
Written by Rebecca Hagler | Reviewed by Adiana Castro, MS, RDN, CDN, CLT
Lemony Roasted Asparagus
Roasting asparagus is an easy and delicious way to get in your veggies during your hectic week. This dish is a refreshing side that would be great served alongside grilled or roasted fish on a warm spring evening.
Ingredients:
1 large bunch asparagus (about 1 pound)
1-2 tsps. Olive oil
Salt, to taste
Freshly ground black pepper, to taste
Zest and juice of ½ medium lemon
Sprinkle of finely grated parmesan cheese (optional)
Sprinkle of red pepper flakes (optional)
Directions:
- Preheat the oven to 425ºF. Snap the woody ends off of the asparagus and discard the ends.
- Line a large baking sheet with parchment paper. Place the asparagus on the sheet and drizzle with olive oil, just enough to lightly coat. Sprinkle the salt and pepper over the asparagus, and toss until evenly coated. Arrange the asparagus in a single layer in the pan.
- Bake until the asparagus is tender and roasted to desired level of doneness. Thin asparagus will need as little as 10 minutes, while thicker stalks may need up to 20 minutes.
- Transfer roasted asparagus to serving platter and add lemon zest and juice, parmesan, and red pepper flakes.
Warm Farro Salad with Asparagus, Peas, and Feta
This salad is a great choice to make ahead and pack for lunches during the week. You can eat it warm or cold and add a hard-boiled egg for some extra protein.
Ingredients:
For the Farro
1 cup peas
1 bunch asparagus, cut into small coins
1 cup farro
1 tablespoon olive oil
2 cloves garlic, roughly chopped
1/2 teaspoon red pepper flakes
1 bunch pea tendrils, cut into 2 inch pieces
Kosher salt to taste
1/2 cup crumbled feta
For the Lemon Vinaigrette
1 lemon, juiced
2 teaspoons champagne vinegar
1/3 cup olive oil
kosher salt to taste
Directions:
- Bring a medium pot of water to a boil, add the peas and asparagus and blanch for 60 seconds. Drain the water and immediately submerge the peas and asparagus in a bowl of ice water to stop the cooking process. Drain them from the ice water and set aside.
- In the same pot, cook the farro according to the package directions. Once fully cooked, remove from heat and let sit for a few minutes to cool.
- In a cast iron skillet, heat the olive oil over medium high heat. Add the garlic and red pepper flakes and sauté for 30 seconds. Add the pea tendrils and sauté for 2-3 minutes until slightly wilted. Season with salt and remove from heat.
- Toss together the pea tendrils, cooked farro and the peas and asparagus. Add the crumbled feta.
- Meanwhile, whisk together the ingredients for the vinaigrette and then drizzle over the farro mixture. Serve immediately. This can be served cold, at room temperature or slightly warm.
Scrambled egg and roasted asparagus toasts
Who says brunch has to be a heavy meal? Whip these up on a Sunday morning, and enjoy a complete breakfast that will leave you satisfied and ready for spring!
Ingredients:
20-25 spears skinny asparagus, about ¼ pound
extra virgin olive oil
kosher salt and freshly ground black pepper
4 slices whole grain bread or ciabatta
4 large eggs
1 tablespoon skim milk
2 ounces havarti or swiss cheese, shredded or cut into small chunks
Directions:
- Layer the asparagus on a baking sheet and drizzle with extra virgin olive oil then season with kosher salt and freshly ground black pepper. Broil in the oven for 5-8 minutes or until asparagus is lightly roasted. Set aside.
- Toast the whole wheat bread slices.
- Meanwhile, whisk the eggs and skim milk in a bowl. Season with a pinch of kosher salt. Spray cooking spray in a non-stick fry pan over medium heat and add the eggs. Let the eggs cook until the edge begins to bubble, then gently push the edges of the egg into the center of the pan with a spatula and continue to stir the eggs. When there the eggs are almost all cooked, add the havarti cheese and stir to mix until cheese is melted. Remove from heat while the eggs are still soft.
- Top the toasts with ¼ each of the scrambled eggs and cheese. Top with 4-5 pieces of the roasted asparagus. Serve immediately.