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Varieties Asparagus can be
found in green and white varieties. Green asparagus is the most
common in the United States, while the white is more popular in
Europe. White asparagus is grown under the soil. This does not allow
the sun's rays to penetrate the plant, and therefore it does not
produce the chlorophyll necessary to produce the green color. When
eaten raw, white asparagus has a sweet, nutty taste.
Selection
Choose firm yet tender stalks. For the green variety, choose
stalks with deep green or purplish tips that are closed and compact.
Avoid excessively sandy spears. Stalks with a narrow diameter are
more tender than thick ones.
Storage
Store stalks, with bottoms wrapped in a damp paper towel, in the
crisper section of the refrigerator; if you don't have a crisper,
put them in plastic bags and place them in the coldest part of the
refrigerator. It is best to eat asparagus the day it is purchased,
because the flavor lessens with each passing day.
Preparation and cooking
Wash asparagus in cool running water. Snap off tough ends at
their natural breaking point. Before cooking white asparagus, it
first must be peeled so that no skin remains. This can be done using
a potato peeler. White asparagus needs to be cooked until completely
tender, while the green variety can be stir-fried, lightly steamed
or cooked in the microwave.
Make asparagus part of your five-a-day plan
It is easy to include asparagus in your five-a-day plan.
Previously cooked asparagus can be served cold with your favorite
low-fat dressing or can be added to any salad. It can also be served
as a tasty treat with fresh lemon juice. Steamed asparagus is always
a nice addition to any meal, and any leftovers can be used to create
delicious soup.
Nutrition information
A serving of asparagus is 93 grams.
|
Amount per serving |
% daily value* |
|
Calories, 20 |
|
Calories from fat, 0 |
|
Total fat, 0 g |
0% |
|
Sodium, 0 mg |
0% |
|
Total carbohydrate, 4 g |
1% |
|
Dietary fiber, 2 g |
8% |
|
Sugars, 4 g |
|
|
Protein, 2 g |
|
|
Vitamin A |
0% |
|
Vitamin C |
20% |
|
Calcium |
2% |
| Iron |
4% |
* Percent daily values are based on a 2,000-calorie diet.
Recipes
No-guilt asparagus guacamole
Makes four servings.
Ingredients:
10 1/2 ounces
fresh, trimmed or frozen, cut asparagus
1/4 teaspoon garlic powder
2 teaspoons lime juice (lemon juice may be substituted)
2 tablespoons canned green chili peppers, drained, chopped
1 tablespoon onion, chopped
2 teaspoons tomato paste
1/8 teaspoon salt
1/4 teaspoon ground cumin
1/8 teaspoon white pepper
Cook asparagus. Drain well, pat dry with paper towels and place
in blender. Add remaining ingredients. Blend until smooth. Dip will
become less thick upon standing and will need to be stirred.
This is an official 5 A Day recipe. Recipe provided by the
Michigan Asparagus Advisory Board.
Nutrient analysis per serving: calories, 25; fat, 0 g;
cholesterol, 0 mg; fiber, 2 g; sodium, 142 mg
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Spaghetti with spring vegetables
Makes six servings.
Ingredients:
5 medium tomatoes
1/4 pound small asparagus
1 medium zucchini
1/4 pound small white mushrooms
1 large red and/or green sweet pepper
5 tablespoons olive oil
1 medium onion, thinly sliced
salt and pepper to taste
3 tablespoons chopped parsley
2 cloves garlic, finely chopped
1 pound spaghetti
Peel, seed and dice tomatoes. Wash asparagus and cut tips off
stalks. Wash and dry zucchini and mushrooms; cut into thin slices.
Wash pepper and cut into short, thin strips. Heat oil in a large
skillet. Add pepper strips and saute over medium heat five to six
minutes. Add onion, zucchini, asparagus tips and mushrooms. Saute
four to five minutes. Add diced tomatoes and salt and pepper. Cook
uncovered over medium heat 10 minutes, stirring frequently. Stir in
parsley and garlic. Taste and adjust for seasoning. Cook spaghetti;
drain and place in a warm deep dish or bowl. Pour sauce over
spaghetti. Serve immediately.
This is an official 5 A Day recipe. Recipe provided by Jeanette
Mettler Cappello.
Nutrient analysis per serving: calories, 450; fat, 13 g;
cholesterol, 0 mg; fiber, 5 g; sodium, 16 mg; percent calories from
fat, 27 percent
* * *
Spicy grape pasta salad
Makes six servings.
Ingredients:
8 ounces angel hair
pasta
2 cups julienne cooked chicken, light meat
1 1/2 cups seedless grapes
1 cup cut asparagus or broccoli flowerets
1 cup julienne sweet red peppers
1/2 cup diagonally slice celery
1/4 cup sliced green onion
2 tablespoons chopped cilantro or fresh basil
Spicy Oriental dressing
Makes six servings.
Ingredients:
1/4 cup rice
vinegar or white wine vinegar
2 tablespoons vegetable oil
2 tablespoons low-calorie soy sauce
1/2 teaspoon grated fresh ginger root
1/4 teaspoon crushed red chilies
1/4 teaspoon sesame oil
1 clove garlic
Cook pasta according to package directions; drain. Toss pasta
with 1/4 cup of the dressing. Cool to room temperature. Add
remaining ingredients; toss and serve. To make dressing, combine
ingredients and let stand at least 30 minutes. Remove garlic before
serving.
This is an official 5 A Day recipe. Recipe provided by the
California Table Grape Commission.
Nutrient analysis per serving: calories, 299; fat, 8 g;
cholesterol, 69 mg; fiber, 3 g; sodium, 253 mg; percent calories
from fat, 25 percent
[Centers
for Disease Control and Prevention]
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