Download Cooking with Asparagus: Selection, Preparation, and Serving Suggestions and more Lecture notes Nutrition in PDF only on Docsity!
Frontier Extension District Nancy Schuster District Extension Agent Health and Nutrition Farmer’s Market 2010
Asparagus Tips!
Simple Cooking Basics
Selecting
Select bright green asparagus with closed, compact, firm tips. If the tips are slightly wilted, fresh them up by soaking them in cold water.
Size
Jumbo : Not less than 13/16 of an inch in diameter.
Extra Large : Not less than 10/16 of an inch in diameter.
Large : Not less than 7/16 of an inch in diameter.
Standard : Not less than 5/16 of an inch in diameter.
Storage
Keep fresh asparagus moist until you intend to use it. Keep frozen asparagus in the freezer until you are ready. Do no defrost before cooking. If the asparagus defrosts, cook it immediately. Do not refreeze! Make sure you use the asparagus within eight months. Keep canned asparagus in a cool, dry place.
Serving Suggestions
For purée, soups or salads, break or cut Asparagus spears at the tender part and use the trimmed ends that you might otherwise discard. Place them in a covered saucepan and boil until tender. Strain through a sieve or food mill forcing some of the pulp through, or process in a food processor or blender. Use as purée or mix with the cooking water for soups, stews, creamed dishes, or sauces. For easy, fun grilling, skewer several spears with bamboo skewers to make a unique "raft".
APPROXIMATE COOKING TIMES
TO BOIL Place whole trimmed asparagus in a large skillet with 1 1/4 to 1 1/2 inches of water. Boil and start timing; reduce heat and briskly simmer, uncovered, for allotted time.
TO STEAM Place asparagus on a steamer rack in a large saucepot over rapidly boiling water (water should come up to the rack but not over it). Cover saucepot and start timing. Steam for allotted time.
TO MICROWAVE Arrange asparagus in a glass baking dish, with tips overlapping in center. Cover dish with plastic wrap, turning back one corner to vent steam. Microwave at HIGH (100%) power for allotted time. Let stand 3 to 5 minutes.
TO STIR-FRY Cut asparagus spears into 1/4 inch diagonal slices, keeping tips whole. In a large skillet heat 1 to 2 tbsp. Vegetable oil; add asparagus pieces and stir-fry for allotted time.
Nutritional Facts
One serving of asparagus is low in calories and very low in sodium. Asparagus is an excellent source of folic acid and is a fairly significant source of Vitamin C, Thiamin, and Vitamin B6. Asparagus contains no cholesterol of dietary significance. It is an important source of potassium and many micronutrients.
- Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs. Research by the Produce Marketing Association.
Tomato Asparagus Salad – 4 servings
¾ pound asparagus, trimmed and cut into 1 ½-inch pieces 3 plum tomatoes, halved and sliced ¾ cup red onion, chopped ½ cup balsamic vinaigrette
Place asparagus in a steamer basket, place in saucepan over 1-inch of water. Bring to boil; cover and steam for 5-7 minutes or until crisp tender. Drain and immediately place asparagus in ice water to cool. Drain and pat dry.
In large bowl, combine the asparagus, tomatoes, and onion. Drizzle with vinaigrette and gently toss to coat. Serve with slotted spoon.
Oriental Asparagus Salad – 4 servings
1 pound asparagus, cut into 2-inch pieces 2 TBSP soy sauce 1 TBSP canola oil 1 TBSP vinegar 1 ½ tsp sugar 1 tsp sesame seeds, toasted ¼ tsp ground ginger ¼ tsp cumin
In saucepan, cook asparagus in small amount of water until tender-crisp, about 3-4 minutes. Drain well, pat dry, place in large bowl.
Combine remaining ingredients and pour over asparagus. Toss to coat. Cover and chill for 1 hour before serving. Drain before serving.
Grilled Asparagus Salad – 6 servings
¼ cup olive oil 1/8 cup lemon juice 12 fresh asparagus spears 6 cups fresh spinach leaves (bagged baby spinach) 1/8 cup grated Parmesan cheese 1 tbsp seasoned slivered almonds
Preheat grill for low heat. Combine lemon juice and olive oil on plate. Roll asparagus to coat.
Grill asparagus for about 5 minutes, turning at least once, and brushing with olive oil mixture. Remove from grill and place back onto the plate with the oil.
In large bowl, combine spinach, Parmesan cheese, and slivered almonds. Cut asparagus into bite sized pieces and add to salad along with lemon juice and oil from the plate. Toss to blend. Serve.
Nutrition Facts per 1/6 serving: 105 calories, 9.8 gm fat; 2 mg cholesterol; 57 mg sodium; 3. mg carbohydrates; 1.5 gm fiber; 2.6 gm protein.
Asparagus & Bean Salad – 10 servings, ¾ cup
1 pound asparagus, cut into 2-inch pieces 1(15 ounce) can chickpeas (garbanzo beans) drained, rinsed 1 medium red onion, finely chopped 4 ounces Monterey Jack Cheese, cut into ¼-inch cubes ½ cup zesty Italian salad dressing 2 tbsp chopped fresh mint leaves
Bring water to boil in medium saucepan. Add asparagus; cook 3 minutes or until crisp- tender. Drain, immediately put asparagus into ice water. Cool completely; drain; pat dry. Place in large bowl.
Add remaining ingredients, toss lightly. Server immediately or refrigerate until ready toserve.
Nutrition Facts ¾ cup serving: 140 calories; 7 gm fat; 2.5 gm saturated fat; 10 mg cholesterol; 300 mg sodium; 12 gm carbohydrates; 3 gm fiber; 6 gm protein.
Asparagus, Orange and Endive Salad – 6 servings
2 ½ cups diagonally sliced asparagus 2 cups rinsed, dried and torn endive leaves 2 large oranges, sliced into rounds 1 red onion, thinly sliced 1/3 cup raspberry vinegar 2 TBSP canola oil 1 TBSP orange juice 1 TBSP sugar salt and pepper to taste
Blanch asparagus in large pot of boiling water for 1 minute, drain; plunge asparagus into bowl of ice water. Cool, drain again, pat dry.
In large bowl combine asparagus, endive, oranges, and red onion.
Whisk together the raspberry vinegar, canola oil, orange juice, sugar, salt and pepper. Add dressing to asparagus endive mixture; toss well and serve.
Nutrition Facts for 1/6 serving: 111calories; 5g fat; 0 mg cholesterol; 9 mg sodium; 16.2 gm fiber; 3.6 gm carbohydrates; 2.4 gm protein.
GRILLED MOJO CHICKEN SALAD WITH ASPARAGUS AND ORANGES-
6 Servings
½ C orange juice concentrate 1/3 c fresh lime juice 2 large garlic cloves, chopped 1 TBSP chopped fresh mint 1 tsp dried oregano 1 tsp ground ginger ½ tsp salt; and pepper to taste 6 TBSP extra-virgin oil plus extra for drizzling 1 ¾ lbs boneless skinless chicken breast 3 oranges 1 bunch medium asparagus, tough ends snapped off 12 C mixed salad greens
Whisk first seven (7) ingredients plus 2 Tbs. oil in a 2 Cup measuring cup. Pour all but ¾ cup of mixture into a gallon-sized zipper bag. Add chicken; seal and refrigerate for 30 minutes to 4 hours. Whisk ¼ cup of oil into remaining mixture for dressing. Peel and section oranges. Sprinkle asparagus with oil, salt and pepper. Build a fire on only one side of grill (to conserve charcoal) When coals are covered with white ash, place chicken on rack over direct hear, cover and grill until well browned, 4 t0 6 minutes. Turn, cover and grill another 4 to 6 minutes. Remove chicken and add asparagus spears perpendicular to rack. Grill 3 to 5 minutes, until well browned and just cooked through.
Remove chicken and let stand for 5 minutes or up to 1 hour. Cut crosswise, into ½ inch thick slices. Toss greens, oranges, salt, and pepper with the most of the dressing. Arrange salad in six shallow bowls. Place chicken and asparagus over each. Drizzle with remaining dressing.
For gas grill : at least 10 minutes before cooking, turn all burners on high. Clean rack with wire brush, then use tongs to wipe paper towels soaked in vegetable oil over it. Place chicken and asparagus on rack, being careful not t overcrowd. Cover and cook until chicken and asparagus are well browned, about 3 minutes. Turn and continue to grill, covered, until asparagus is just tender, 2 to 3 minutes longer and chicken has cooked through, 5 to 9 minutes, depending on thickness.
Nutrition facts per 1/6 serving: 386 Calories, 17.2g fat; 75mg Cholesterol; 290mg Sodium; 27.2g Carbs, 6.4g Fiber, 32.6 Protein
