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Asparagus Season

26 May 2015
Fran Berkoff

asparagus-inpost

Its asparagus season and the best time to eat this delicious vegetable that’s rich in nutrients and low in calories. Roasted, grilled or lightly steamed, it’s versatile as a side dish or in salads and soups.  Here’s a recipe adapted from our friends at Foodland Ontario (www.ontario.ca/foodland/foodland-ontario)  that’s perfect as a take-to-work lunch, a side salad or to serve at a backyard barbecue.

ROASTED ASPARAGUS AND SWEET PEPPER ANTIPASTI

Preparation Time: 15 minutes  Roasting Time:   8 minutes  Serves:  6

1                                  bunch Asparagus, about 1 lb (500 g)

1                                  each Sweet Orange and Yellow Pepper

3 tbsp (45 mL)           olive oil

Salt

1/2 cup (125 mL)       mini mini bocconcini, cut in half

1-1/2 cups (375 mL)  cherry Tomatoes

2 tbsp (25 mL)           balsamic vinegar

1/4 tsp (1 mL)            hot pepper flakes

1/3 cup (75 mL)         thinly shredded fresh basil

Break off asparagus stems where they snap easily; discard ends or use for stock. Diagonally slice asparagus in half. Core and seed orange and yellow peppers; slice into 1/2-inch (1 cm) wide strips. Place asparagus on rimmed baking sheet and peppers on another. Toss each with 1 tbsp (15 mL) oil and pinch of salt. Roast in 400°F (200°C) oven until tender, 5 to 7 minutes for asparagus and 8 to 10 for peppers. Turn into large bowl.

Stir in bocconcini, tomatoes, remaining oil, vinegar, hot pepper flakes and pinch of salt.  Cover and refrigerate for up to 1 day.  Stir in basil right before serving.

TIP: Try spreading a wrap with a little hummus, then fill with salad. Wrap and enjoy as a vegetarian sandwich.

Nutrients Per Serving:  Calories  140,  Protein  5 grams,  Fat  10 grams,  Carbohydrate 9 grams,  Fibre  3 grams,  Sodium  110 mg

 

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About Fran


Fran is a Toronto-based consulting dietitian with over 35 years experience coaching individuals to achieve their nutrition and health goals.

In addition to her counselling practice, she consults for business and health organizations and delivers nutrition seminars and workshops.

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About Fran Berkoff

Fran is a Toronto-based consulting dietitian with over 35 years experience coaching individuals to achieve their nutrition and health goals.

In addition to her counselling practice, she consults for business and health organizations and delivers nutrition seminars and workshops.

Learn More...

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