Asparagus is one of my favorite vegetables. Here is some nutritional information from www.sparkpeople.com. One serving of asparagus provides 5.4 grams of protein and is a good source of vitamins A, B-6, C and E and has goodly amounts of folate, thiamin, and selenium and about 120 calories per serving. (My recipe uses a small amount of butter or oil plus almonds or cheese, so the calories would be more.)
Note: I now own three cast iron fry pans and like them better than my stainless steel pans. If you are using another pan other than cast iron, the amount of cooking time may be longer, especially if you have an electric stove, not a gas stove, which I have.
Utensils: Cutting Board and knife, (cast-iron) fry pan
Prep. Time: 5 minutesCooking Time: 5-10 minutes
Category: Gluten-Free, Vegan if almonds are used instead of cheese and oil instead of butter
8-12 asparagus spears, organic if possible, washed and ends snapped off
one tsp. olive or macadamia oil or butter
one-two minced garlic cloves
salt & pepper, optional
organic grated cheese of your choice or slivered almonds
1. Wash asparagus well, using a veggie spray if they are not organic. Snap off the ends or peel the ends as they are.
2. Place oil or butter in a preheated cast iron fry pan on medium heat. (This is one of the few times I actually fry and not use water instead of oil or butter.)
3. Place washed and trimmed asparagus spears in pan and allow to cook for about 3 minutes. Then turn heat high and “grill” for another 2 or 3 minutes, turning often. (If you are using thick spears, you may need more time. The spears should be tender, but not mushy.)
4. During the last 2 or 3 minutes, add minced garlic*, almonds and salt & pepper, if using.
5. If not using almonds, add cheese and allow to melt slightly before serving. (I turn off the heat and the grated cheese melts from the residual heat.)
Yield: 2-3 servings, depending on the thickness of the spears and what other dishes are part of the meal
* In my May review of Jonny Bowden’s 150 Healthiest Foods, he notes that garlic needs to be added near the end of cooking to preserve its nutrients.