8 Awesome Asparagus Recipes (2024)

Need another reason to love asparagus? This tasty, heart-healthy food helps keep bones strong, thanks to high levels of vitamin K—just one cup of asparagus satisfies your daily goal. Bonus: asparagus spears supply inulin, a special fiber in food that helps the "good" bacteria in your digestive tract.

When buying asparagus, remember that thick and thin asparagus spears are equally delicious—provided you cook and enjoy them soon after picking. Buy bright green asparagus spears that have tightly closed tips and are uniformly thick (to ensure even cooking). Refrigerate them upright with the bottoms wrapped in a damp paper towel and a plastic bag loosely covering them for up to two days. Before cooking, snap or slice off the woody ends and peel thick stalks, if necessary, to strip away any tough skin that might ruin your dish.

Now, put these wonder veggies to good use with these sensational spring dishes and recipes.

1. Trim and roughly chop 3/4 lb asparagus. Chop 1 yellow bell pepper and slice 2 oz snow peas. Set aside.

2. Heat 1 1/2 Tbsp grapeseed or canola oil in large skillet or wok over medium-high heat. Add 4 oz sliced mushrooms and cook, stirring, until golden, 4 minutes.

3. Add reserved vegetables and cook, stirring, until tender, about 6 minutes.

4. Drizzle with 3 Tbsp seasoned rice vinegar, 1 1/2 Tbsp reduced-sodium soy sauce, and 2 tsp dark sesame oil. Top with 2 Tbsp chopped cilantro, if desired. Cook 1 minute. Serve over brown rice.

Serves4

NUTRITION (per serving; stir-fry only) 115 cal, 4 g pro, 10 g carb, 3 g fiber, 7.5 g fat, 1 g sat fat, 427 mg sodium

1. Prepare 8 oz mushroom or cheese tortellini per package directions.

2. Heat 1 Tbsp each unsalted butter and olive oil in large skillet over medium heat. Add 1 tsp minced garlic and 2 Tbsp flour and cook, whisking, 2 minutes. Slowly whisk in 1 3/4 cups chicken broth. Add 8 oz sliced asparagus, 4 oz sliced zucchini, and 1 thinly sliced carrot. Simmer partially covered, stirring, until tender, 5 to 7 minutes. Add drained pasta and toss. Season with lemon juice and pepper. Top with shaved Parmesan.

Serves4

NUTRITION (per serving) 240 cal, 9 g pro, 25 g carb, 3 g fiber, 12.5 g fat, 5 g sat fat, 573 mg sodium

1. Spread 1 bunch asparagus in oiled dish. Bake at 425°F until crisp-tender, 15 min.

2. Crack 4 lg eggs over top and sprinkle with pepper. Bake until whites are set and yolks reach desired doneness, 10 min.

3. Top with 2 Tbsp shaved Parmesan.

Serves 4

NUTRITION (per serving) 94 cal, 8 g pro, 3 g carb, 1 g fiber, 5.5 g fat, 2 g sat fat, 109 mg sodium

1. Cook8 oz whole wheat orzo.

2. Brown 3/4 lb thinly sliced chicken breast in skillet coated with cooking spray over medium-high heat, 3 min. Remove.

3. Add 1 bunch sliced asparagus, 3 lg cloves minced garlic, 1 Tbsp chopped fresh rosemary, and 1/4 tsp red-pepper flakes. Cook 3 min.

4. Add 1/2 cup chicken broth and cooked chicken and orzo. Bring to a simmer and add 1 1/2 Tbsp red wine vinegar. Season to taste.

Serves 4

NUTRITION (per serving) 308 cal, 28 g pro, 44 g carb, 6 g fiber, 3 g fat, 0.5 g sat fat, 222 mg sodium

1. Cook 8 oz linguine, saving 3/4 cup cooking water.

2. Heat 1 Tbsp oil in skillet over medium heat. Add 1 bunch shaved asparagus, 1 chopped shallot, 1/4 cup chopped capers, 1 Tbsp fresh thyme, and 1 lg clove chopped garlic. Cook 3 min.

3. Add 1/2 cup white wine and simmer until reduced by half. Add pasta and cooking water. Simmer until reduced by half. Stir in 1 Tbsp butter.

Serves 4

NUTRITION (per serving) 320 cal, 10 g pro, 48 g carb, 4 g fiber, 7.5 g fat, 2.5 g sat fat, 281 mg sodium

1. Toss 8 oz peeled shrimp with 2 Tbsp sweet Asian chili sauce and 1 Tbsp fresh lime juice.

2. Grill 8 oz asparagus, turning, until tender, 7 min. Grill shrimp, turning once, 2 to 3 min.

3. Serve with more sauce.

Serves 4

NUTRITION (per serving) 82 cal, 12 g pro, 5 g carb, 1 g fiber, 1 g fat, 0 g sat fat, 145 mg sodium

1. Stir together 1/4 cup reduced-fat sour cream, 1 Tbsp reduced-fat mayo, 1 tsp lemon zest, 1 sm clove minced garlic, and salt and pepper to taste.

2. Serve dip with crisp cooked asparagus.

Serves 6

NUTRITION (per serving) 32 cal, 1 g pro, 3 g carb, 1 g fiber, 2 g fat, 1 g sat fat, 27 mg sodium

1. Cook 8 oz asparagus. Add to blender with 1 chopped avocado, 1 1/4 cups cold water, 1/4 cup reduced-fat sour cream, and 2 Tbsp each chopped cilantro and fresh lime juice. Puree until smooth. Season to taste.

2. Ladle into 4 bowls and top each with 1 Tbsp sour cream.

Makes 3 1/4 cups

NUTRITION (per serving) 112 cal, 3 g pro, 7 g carb, 3 g fiber, 9 g fat, 3 g sat fat, 24 mg sodium

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