Archive | April 29, 2011

Get your “A” with Asparagus

There are several fruits and vegetables that come into season in South Carolina during the month of April. Asparagus is a favorite of the LMC Dietitians!

A one cup serving (9 medium stalks) provides 30 calories, 3 g fiber, is low in sodium and fat free. It is a good source of potassium and provides approximately 30% of the recommended dietary allowances (RDA) for vitamin A.

Asparagus is very versatile as well. Once washed, prepare the stalks by bending them to snap off the tough part of the stalk. The stalks can also be peeled. Then asparagus can be easily steamed, roasted, or grilled. It makes a great addition to a salad, a pizza topping, or an elegant vegetable with any meal. Here’s a recipe for roasting –

Roast Asparagus – 8 servings

2 pounds of Asparagus
Olive Oil
Fresh ground Pepper
Salt-free Seasoning of choice

Preheat oven to 400 degrees.
Snap off the tough ends of the asparagus and, if they’re thick, peel them. Place the asparagus on a baking sheet, drizzle with olive oil, then toss to coat the asparagus completely. Spread the asparagus in a single layer and sprinkle with seasonings to taste. Roast the asparagus for 25 minutes, until tender but still crisp.