Eat Well to Be Well Recipe: Oven-Roasted Lemon Parmesan Asparagus – Osage County Online | Osage County News

Eat Well to Be Well Recipe: Oven-Roasted Lemon Parmesan Asparagus

Effortless, this side dish bursts with delicious hints of lemon, garlic, and Parmesan when perfectly paired with asparagus. Here’s a recipe that brings out the best in this perennial veggie by roasting. Easy and quick to make and tastes incredibly good, this recipe you’ll use again and again. Roasting strong-tasting vegetables like asparagus caramelizes the flavor, reducing its natural bitterness. Even the pickiest of eaters will find a liking to roasted asparagus.

Most grocery stores stock asparagus year-round. However, April and May are the peak months when asparagus is at its best. Typically we think of the color green with asparagus, but it also comes in white and purple. White asparagus tastes similar to its green cousin, while purple asparagus is much sweeter.

Choosing asparagus

When choosing asparagus, the color should be bright green with no signs of shriveling, and the tender tips may look purplish but should be firm and never mushy.

Storing asparagus

Once you bring asparagus home, wash in cold running water and trim ends by snipping them. Place asparagus upright in a small glass such as a mason jar filled with about 1/2 inch cold water. Place it in the middle of the refrigerator if possible.

Health benefits

Asparagus brims with healthy nutrients: Beginning with the B vitamin called folate that helps cells regenerate; asparagus is also a good source of vitamin E, an antioxidant that protects cells; vitamins A and C, both suitable for beautiful skin and eye health; and potassium, excellent for fighting high blood pressure.

Cooking asparagus

This favorite vegetable is quite versatile when it comes to cooking it. The top five methods of cooking asparagus include grilling, sautéing, blanching, steaming, and roasting. Whichever method of cooking asparagus is your favorite, you’ll be fueling your body with a nutritious and delicious veggie good for your health.

Oven-Roasted Lemon Parmesan Asparagus

Ingredients

  • 1 bunch of asparagus spears
  • 2-3 tablespoons extra virgin olive oil
  • 1 tablespoon grated Parmesan cheese
  • 1 clove garlic, chopped
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 tablespoon fresh lemon juice

Instructions

  • Preheat oven to 425 degrees Fahrenheit.
  • Wash and trim asparagus.
  • Place asparagus in a single layer on a baking sheet.
  • Drizzle olive oil over spears, then toss spears to coat.
  • Sprinkle 1 tablespoon of Parmesan cheese over spears.
  • Distribute chopped garlic evenly over spears.
  • Sprinkle salt and pepper evenly over spears.
  • Drizzle fresh lemon juice over spears.
  • Bake until tender, 12-15 minutes

Nutrition per serving: calories, 113; total fat, 5 grams; saturated fat, 0.5 grams; cholesterol, 0 milligrams; carbohydrates, 15 grams; protein, 2 grams; fiber, 3 grams; sodium, 105 milligrams.

See this healthy recipe and others at: eatwelltobewellrd.com/oven-roasted-lemon-parmesan-asparagus.


Cheryl Mussatto MS, RD, LD is a registered dietitian with a master’s degree in dietetics and nutrition from the University of Kansas, and a bachelor’s degree in dietetics and institutional management from Kansas State University. She is a clinical dietitian for local clinics, an adjunct professor at an area community college where she teaches basic nutrition, and a freelance health and nutrition writer. She is the author of The Nourished Brain: The Latest Science On Food’s Power For Protecting The Brain From Alzheimers and Dementia, The Prediabetes Action Plan and Cookbook and The Heart Disease Prevention Cookbook,. Visit her website at www.eatwelltobewellrd.com.


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