One of the first signs of Spring is asparagus filling the market stalls. Not only is asparagus tasty and crunchy, it’s also low in calories, with only 20 calories per 100g of fresh spears. This super food is packed with health benefits and a good source of fiber, anti-oxidants, vitamins A, C, E and minerals. There are so many ways to enjoy asparagus, here’s some brilliant and healthy recipes to try this spring.
Lemon Quinoa with Spring Vegetables
Ingredients: (serves: 1 )
- 2 tbsps of lemon juice
- 1 garlic clove
- 350ml of water
- 55 grams of quinoa
- 30 grams of chick peas
- 15 grams of parsley
- 20 grams of sweetcorn
- 20 grams of green peas
- 20 grams of sugar snap peas
- 20 grams of spring onions
- 20 grams of asparagus spears
Chopped spring vegetables (asparagus, sugar snaps, peas, sweetcorn, spring onion) can be either fresh or frozen. Chickpeas – rinsed and drained from a can. Garlic clove – mined Quinoa – uncooked Parsley – chopped
1. In a medium serving bowl, whisk the lemon juice and garlic
2. In a small saucepan, bring the water to boil. Add the quinoa, Cover and cook for 7 minutes.
3. Uncover the pan, place the vegetables on a colander or steamer basket and set it over the cooking quinoa.
4. Cook for another additional 5 minutes, or until the vegetables are crisp – tender and the quinoa is tender.
5. Transfer the vegetables to the bowl with the lemon juice and garlic
6. Fold the warm quinoa and chickpeas into the bowl. Season to taste with salt and pepper.
7. Garnish with Parsley and Enjoy.
Nutritional facts: 400 Calories, 45g CH, 30g proteins, 11g fat
Grilled Pork Chop with Wild Rice & Asparagus
Ingredients: (serves: 1 )
- 1 pork loin chop (around 85g)
- 1 tbsp of olive oil
- 42 grams of brown rice
- 10 whole asparagus spears
1. Heat a skillet over medium heat and saute pork chop in olive oil.
2. Cook rice according to package directions.
3. Place a steamer insert in a saucepan and fill with water to just below the bottom of the steamer. Cover and bring water to a boil. Place asparagus spears in steamer insert and cover. Steam for about 5 minutes or until tender.
4. Serve pork chop with rice and steamed asparagus on the side.
Nutritional facts: 400 Calories, 45g CH, 30g proteins, 11g fat
Salmon over Couscous with Asparagus & Grapes
Ingredients: (serves: 1 )
- 1 salmon filet (around 115g)
- 40 grams of couscous
- 5 asparagus spears
- 50 grams of grapes
1. Broil or grill salmon.
2. Cook couscous according to package directions.
3. Place a steamer insert in a saucepan and fill with water to just below the bottom of the steamer. Cover and bring water to a boil. Place green beans in steamer insert and cover. Steam for about 3 minutes or until tender.
4. Serve salmon with couscous, steamed asparagus, and grapes.
Nutritional facts: 400 Calories, 45g CH, 30g proteins, 11g fat
