What's your best, main-dish healthy recipe using asparagus?

[meliss8599]

I love asparagus but many recipes I find have it in a cream sauce or with cheeses. I don't mind that in moderation but we're trying to eat healthier in preparation for bathing suit season!

What recipe(s) do you have?

 

[shortbun]

I grill it with chopped garlic and sun dried tomatoes. So tasty!!

 

[lovesmurfs]

What Shortbun said. I also toss it in olive oil and garlic and saute.

 

[jlewisinsyr]

Pork tenderloin butterflied and then asparagus and spinach with reduced fat ricotta cheese rolled up in it. Bake, done, delicious!

 

[meliss8599]

I'll have to try those when I want it as a side, thanks for sharing. I'm looking for main-dish recipes--possibly with chicken? A casserole maybe of some sort?

 

[The Mystery Machine]

Steamed, plain along with spinach, tomato, and a poached egg on top.

 

[meliss8599]

Pork tenderloin butterflied and then asparagus and spinach with reduced fat ricotta cheese rolled up in it. Bake, done, delicious!

Do you pound the meat after butterflying? Or do you more just stuff the ingredients in?

 

[Poohforyou]

I think asparagus is ruined when too much is done to it. For a main dish I'd do a stir fry with chicken, asparagus and red peppers over brown rice or a whole grain pasta with chicken, sun dried tomatoes and asparagus.

 

[krcit]

I make a lemon pasta with asparagus. It has a little heavy cream(3 tablespoons, maybe?)

I boil pasta. While it is cooking, I saute a little garlic in some olive oil, add the asparagus(cut in 2 inch pieces) then a can of chicken broth. I add the juice and zest of a 3 lemons and then the heavy cream at the end. Pour it over the pasta.

 

[jlewisinsyr]

Do you pound the meat after butterflying? Or do you more just stuff the ingredients in?

A little, but not too much, it should be a single roll, not a spiral.

 

[mamacatnv]

I make a chicken asparagus stir fry that my family really likes (do not use frozen asparagus it turns to mush)

Chicken (4 -5 boneless thighs or 3-4 boneless breasts)- cut into cubes
Asparagus - cut into 1.5 inch pieces
1 pkg cooked udon noodles - Fridge section grocery store
green onions - chopped
sesame seeds - optional

Optional:
any other veggies - I often will add bean sprouts, broccoli or zucchini
you can skip the noodles and serve with brown rice


sauce: (Im a taste and mix kind of cook so this is approx, mix to your taste)
1-3 Tsp sesame oil
1-3 Tbsp soy sauce
couple cloves garlic chopped
1/4 - 1/2 Tsp. Chinese 5 spice
mix and set aside

Using a hot non-stick pan, saute the chicken until white on all sides & almost done.
Add the asparagus and quickly toss until it begins to turn bright green
asparagus is easy to over cook - once the chicken is done this process goes quickly
Add the sauce and toss until the meat/veggies are coated
Add the noodles and toss until all warmed through

Garnish with the chopped green onions and sesame seeds
serve immediately

 

[lovetoscrap]

We love this and it is so quick and easy to make. It is good with frozen asparagus too so you can have it year round. We like to have soup and salad a few times a month.

Asparagus Soup with Parmesan Sprinkle
From the South Beach cookbook

Description
Just a few simple ingredients create this rich and flavorful springtime soup. You can dilute it with a little water if you prefer a thinner soup, and use black pepper if you don’t have white.

Prep time: 10 minutes
Cook time: 20 minutes

Makes 4 servings

Ingredients
1 tablespoon extra-virgin olive oil
1 small onion, chopped
1 garlic clove, minced
2 1/2 pounds asparagus, ends trimmed and cut into 1 1/2" lengths
4 cups lower-sodium chicken broth
Salt and freshly ground white pepper
4 teaspoons freshly grated Parmesan cheese

Instructions
Heat oil over medium heat in a medium saucepan. Add onion, garlic, and asparagus and cook, stirring occasionally, until onions soften, 5 to 7 minutes. Do not brown.

Add broth, bring to a simmer, and cook until asparagus is just tender, about 10 minutes.

Remove from heat and carefully puree with a blender or hand blender. Return to the pan, gently reheat, and season with salt and pepper to taste. Sprinkle each serving with some freshly grated Parmesan.

Nutritional information
Per (1 1/4 cup) serving:
90 calories
2 g fat (1 g sat)
12 g carbohydrate
9 g protein
4 g fiber
170 mg sodium

 

[JessicaR]

Grilled chicken breast and asparagus with a honey balsamic drizzle. Simple and delicious. A little salt, pepper and rosemary.

 

[kirbydog48]

I love it roasted. Toss in a bowl with some olive oil, spread out on a flat baking sheet and cook in a 375 oven for 15-30 minutes, depending on thickness. Sprinkle with sea salt. So good.

 

[KTSMOM]

This is one of our favorites:

http://www.myrecipes.com/recipe/linguine-with-asparagus-parmesan-bacon-10000001185413/

It's a Cooking Light recipe. We make it even lighter by buying the reduced fat bacon.

 

[luvmy3]

I just roast them with olive oil and chopped garlic. When they come out of the oven I drizzle them with a little lemon juice.