Eat Healthy Monthly Recipes
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Collapse ▲As seen in Iredell Informed
March: Oven Roasted Asparagus –
Ingredients
For the Asparagus:
1 pound asparagus
1 1/2 teaspoons olive oil
1/4 teaspoon kosher salt
Toppings of your choice (optional—see below for suggestions)
Optional Toppings (pick one, two, or your mix of choice):
Lemon zest and juice
Freshly grated Parmesan cheese
Red Pepper flakes (just a pinch)
Thyme* (1 teaspoon fresh or a slightly heaping 1/4 teaspoon of dried)
Basil* (1 tablespoon fresh or 1 teaspoon dried)
Drizzle balsamic reduction or aged balsamic vinegar
Instructions
Preheat the oven to 425 degrees F. For easy cleanup, line a rimmed baking with parchment paper or aluminum foil. You may lightly coat it with non-stick spray too.
Snap off the woody ends of the asparagus by holding the stem end in one hand and gripping it near the base with the other. Briskly bend and the asparagus will naturally snap in the right place. Discard the stem ends.
Arrange the asparagus on the baking sheet. Drizzle with olive oil and sprinkle with salt and any dried herbs you are using. Toss to coat, then spread into an even layer.
Bake the asparagus for 9 to 11 minutes (for thin stalks) or 15 to 20 minutes (for thicker stalks), just until it easily pierces with a fork.
Sprinkle the asparagus with your toppings of choice. My favorite is lemon zest and juice, a sprinkle of Parmesan, and a pinch of red pepper flakes. Enjoy hot or at room temperature.
Notes
*INGREDIENT NOTE: If using dried herbs (see suggested amounts in "toppings"), add them with the salt prior to roasting; if using fresh herbs, sprinkle them on after the asparagus is finished roasting.
DOUBLE BATCH: If doubling the recipe, divide the asparagus between two baking sheets to ensure it has room to roast in a single layer. Bake in the upper and lower thirds of the oven, switching the pans' positions in the upper and lower racks halfway through.
TO STORE: Refrigerate asparagus in an airtight storage container for up to 4 days.
TO REHEAT: Rewarm leftovers on a baking sheet in the oven at 350 degrees F.
TO FREEZE: I don't recommend freezing asparagus, as it becomes mushy. If you must, freeze asparagus in an airtight, freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating.
February: Cowboy Caviar –
Ingredients
15 Oz. Can No-Salt Added Black Beans, drained and rinsed
15 Oz. Can No-Salt Added Pinto Beans, drained and rinsed
15 Oz. Can No-Salt Added Whole Kernel Corn, drained and rinsed
3/4 Cup Pico de Gallo (or salsa)
1/4 Cup Italian Dressing (with no added sugar)
2 Tbsp. Fresh Cilantro, chopped (optional)
Instructions
1. Put all ingredients into large bowl and mix well.
2. For best flavor, cover and refrigerate for at least 2 hours before serving.
3. Enjoy with whole grain chips.
Notes
Dietitian Tips: Always look for no-salt added versions of canned products. By
draining and rinsing canned vegetables and beans you can reduce the sodium up to 41%.