Asparagus is not the most popular vegetable in the bunch, let’s be honest.  But whether you like it or not this super food is jam packed with  health benefits.It contains vitamins K,A, C, E, and B6, but that’s not all, it also has fiber, protein, calcium,  folate, iron, and copper. Read on for recipes!

Delectable Ways to Prepare Asparagus

We weren’t kidding about how healthy this vegetable is, and we’re not done yet. It also contains antioxidant and anti-inflammatory properties, can help to nourish your digestive tract and may even have cancer fighting properties. This is why you need to include this vegetable in your diet, and if you’re not sure how to prepare it we have 3 delicious recipes guaranteed to make you lick your fingers!

1.Open-Faced Asparagus Omelet (fritto)

Can be good as an easy dinner with a salad or a hand held snack. They are adaptable too-you can add a spoonful of pesto or a few chopped sun-dried tomatoes to the egg mixture.

Ingredients

• 2 Tbsp. olive oil
• 1/2 cup thinly sliced onion
• 1 clove garlic, minced
• 1 tsp. chopped fresh thyme
• 1/2 medium tomato, seeded and diced
• 12 cooked asparagus stalks, cut into 2-inch pieces
• 8 large eggs
• ½ tsp. salt
• ½ tsp. pepper
• ½ cup freshly grated Parmesan cheese

Heat 1 Tbsp. (15 ml) of the olive oil over medium heat in a 9 to 10-inch, preferably nonstick, ovenproof frying pan. Add the onion, garlic and thyme. Sauté until the onion is caramelized. Add the asparagus and cook for a minute longer. Add half of the tomato and give a few stirs. Remove the vegetables and wipe out the pan.

Turn on the broiler. While it is heating, beat the eggs, salt, pepper and cheese together. In the same frying pan, heat the remaining oil over medium heat. Pour in the eggs and scatter the vegetables on top of the eggs. Turn the heat to low and cook until the frittata is golden brown on the bottom, 5-8 minutes. Place the frittata under the broiler and cookuntil firm. Slide onto a plate and garnish with the remaining chopped tomato.

2.Roasted Asparagus

Don’t expect this asparagus to be green and crunchy. It will be browned, soft and sweetly delicious. It needs nothing more than a sprinkling of coarse-grained salt.

Ingredients

• 2 lbs. thick asparagus
• 1 Tbsp. olive oil
• coarse salt
• lemon wedges

Preheat the oven to 450ºF (227ºC). Snap or cut off the fibrous ends of the asparagus and discard. Place the asparagus in a bowl and toss with the olive oil.

Spread it out in a single layer onto a thick, rimmed baking sheet. Roast the asparagus, shaking the pan occasionally, until tender and browned, about 10-15 minutes. Sprinkle with the salt.
Transfer to a heated platter and garnish with the lemon wedges.

3. Asparagus Ala Katsiki

Asparagus and creamy goat’s cheese is a natural combination. If you want to get very fancy a few droplets of truffle oil can simulate the effect of marvelous truffled goats cheese over the finished dish.

Making a savory zabaglione (sauce) is not difficult and it is a great sauce to have in your
repertoire. Try it with salmon.

Ingredients

• 6 large egg yolks
• 1/2 cup white wine
• 6 oz. Salt Spring Island or other soft un-ripened goat’s cheese
• 1 Tbsp. water
• 1/2 cup whipping cream
• 1 Tbsp. lemon juice
• 1 Tbsp. minced chives
• 2 lbs. fresh asparagus

Whisk the egg yolks and white wine together in a heatproof bowl. Place the bowl over, not in, a pot of simmering water. Continue whisking until the mixture becomes thick and triples in volume. Set the bowl into a larger bowl filled with iced water, whisking constantly until cool.

Beat the goat’s cheese until smooth. Gradually beat in the water and lemon juice. Fold the chilled egg yolk mixture into the cheese. Beat the whipping cream until soft peaks form. Fold into the yolk mixture. Stir in half the chives. Cover and refrigerate. Use the same day.

Start by bringing large pot of water to a boil. While waiting for the water, snap the woody ends from the asparagus. Gently tie the asparagus into two bundles, in two places with string. When the water boils, add the asparagus bundles and half a handful of salt.

Cook until the asparagus is just tender and bright green, about 4 minutes. Remove the asparagus bundles from the pot and immediately plunge into a bowl of cold water.
Continue running cold water over the asparagus until completely cool. Drain well. Remove the string and lay the asparagus out on a towel. You can do this several hours in advance. Just roll up the towel and place on a plate in the fridge.

If you wish to serve the asparagus hot, drain it, remove the string, and arrange on a platter or individual plates. Top with the sauce and sprinkle with the remaining chives. Serve immediately.

To serve cold, cool it under cold running water and drain well. Remove the string and arrange on a platter or individual plates. Top with the sauce and sprinkle with the remaining chives. Serve immediately.

Recipes courtesy of Achieve Fitness,http://www.burn-fat-fast.com

 

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