Our best healthy asparagus recipes

Celebrate the season with these healthy recipes featuring spring’s favourite vegetable, asparagus

Our best healthy asparagus recipes

Source: Web exclusive: March 2010

Sesame Stir-Fried Asparagus and Peas
When asparagus is in season, run to the nearest grocery store and buy a big bunch. Cook it quickly and lightly. Stir-frying asparagus, rather than boiling it, preserves the water-soluble vitamins, including folate. Sesame stir-fried asparagus and peas is an exotic way to serve this delicious vegetable.

Creamy Potato and Asparagus Soup
Serve up this potato and asparagus soup as a healthy comfort food for chilly days.

Summer Salmon and Asparagus
Fresh young vegetables and succulent salmon make this casserole highly nutritious, and it is also quick to prepare. Choose tiny leeks, tender asparagus and sugar-snap peas, all of which add visual appeal to the dish. Serve boiled new potatoes with the summer salmon and asparagus for a complete meal.

Spinach, Prosciutto and Asparagus Salad
Here, pan-fried pieces of asparagus and prosciutto are combined with wilted baby spinach and crisp-baked croutons in a delicious warm salad for two. Serve this salad with a side dish of new potatoes tossed with a little extra virgin olive oil.

Frittata with Asparagus and Scallions
This is a different sort of frittata, not the neat golden round of well-set eggs that’s probably most familiar. Here the eggs are in the skillet for barely a minute, just long enough to gather in soft, loose folds, filled with morsels of asparagus and shreds of prosciutto.

Asparagus, Grape Tomatoes, Portobello Mushrooms and Sliced Almond with Whole-Wheat Rotini
Boost your vegetable and fibre intake with this healthy and delicious asparagus and mushroom pasta dish.

Grilled Fish with Heirlook Tomato, Asparagus & Almond Salad
Colourful heirloom tomatoes and asparagus make a perfect accompaniment to a firm, hearty grilled fish. Make sure to use freshly squeezed lime juice; it makes a huge difference in the flavour.

Mango Chicken Salad
This mango chicken salad recipe combines new potatoes, tender broiled chicken and asparagus. Tossed in a fresh orange dressing and then gently mixed with juicy mango slices and baby salad greens, it makes a delicious and well-balanced meal all on its own.

Chicken and Spinach Roulades
Fresh spinach, roasted red pepper, ricotta and a touch of Parmesan together make a fantastic filling for tender chicken roulades. Braised in stock and vermouth and served with asparagus, chicken and spinach roulades make an elegant, attractive dish.

Roasted Vegetable and Pasta Bake
A hearty vegetarian dish packed with flavour, this roasted vegetable and pasta bake features butternut squash, asparagus and leeks cooked in a garlicky olive oil, along with chunky pasta shapes and a cheese sauce.

Seafood Lasagna
Packed with vegetables, this seafood lasagna is a superb vitamin-rich, nutritious meal. Choose vegetables that are fresh and in season, including fresh peas, asparagus, beans, broccoli and sautéed mushrooms.

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