Eat Your Veggies

VIDEO: Sautéed Asparagus with Ginger Recipe

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By Henry Ford Health System Staff

Did you know that Michigan is home to the self-proclaimed “Asparagus Capital” of the nation? Every year, towns in Oceana County on the west coast of the lower peninsula pull out the stops to celebrate their bounty of this perennial vegetable (one of the few that come back each year) with a series of festivals and events, even the crowning of an Asparagus Queen.

There certainly is a lot to celebrate when it comes to asparagus, which is in season now. It is an excellent source of vitamins A, C, K and folate and contains minerals like iron, selenium and manganese. It also provides protein and fiber and is sodium-free. Whether you toss it into a pasta dish, eat it raw with some low-fat dip, fold it into an omelette or even turn it into a guacamole-style dip, this versatile veggie is a great addition to any meal.

It also goes well with a variety of different flavor combinations. Check out this recipe and video for sautéed asparagus with fresh ginger. We’ve also shared a couple of bonus recipes for more simple asparagus side dishes below.

Sautéed Asparagus with Ginger
Yield: 4 servings

Ingredients
1 pound of asparagus
2 teaspoons of olive oil
2 teaspoons of minced fresh ginger
¼ teaspoon of pepper
1 teaspoon of sesame oil
½ teaspoon of sugar

Directions
Sauté asparagus in 2 teaspoons hot oil over medium-high heat in large nonstick skillet for 7 minutes. Add ginger, and sauté 1 minute. Stir in sugar and remaining ingredients, and cook for 1 minute. Remove from heat and serve.

NUTRITIONAL INFORMATION PER SERVING: 39 Calories; 2 grams Fat; <1 gram Saturated fat; 0 mg Cholesterol; <1 mg Sodium; 4 grams Carbohydrate; 2 grams Sugar; 2 grams Fiber; 2 grams Protein

Lemon Garlic and Herb Roasted Asparagus
Yield: 4 servings

Ingredients
1 pound of asparagus
2 cloves of garlic, minced
1 Tablespoon of extra virgin olive oil
1 Tablespoon of fresh lemon juice
1 teaspoon of lemon zest
1 Tablespoon of chopped fresh parsley
1 Tablespoon of chopped fresh chives
1 Tablespoon chopped fresh rosemary
1 tsp chopped fresh thyme
1/8 tsp ground pepper

Directions
Preheat the oven to 400 degrees Fahrenheit. Spray a baking sheet with olive oil or non-stick cooking spray. Arrange asparagus in a single layer on the baking sheet. In a small bowl, stir together the garlic, olive oil, lemon juice and lemon zest. Stir in the parsley, chives, rosemary, thyme and pepper. Pour the dressing over the asparagus. Bake for 10 minutes, or until the asparagus is tender. Use a spatula to transfer it to a serving platter, and serve.

NUTRITIONAL INFORMATION PER SERVING: 62 Calories; 4 grams Fat; <1 gram Saturated fat; 0 mg Cholesterol; 1 mg Sodium; 6 grams Carbohydrate; 3 grams Sugar; 3 grams Fiber; 2 grams Protein

Roasted Asparagus with Lemon Dijon-Mustard Sauce
Yield: 4 servings

Ingredients
1 pound of asparagus
4 teaspoons extra virgin olive oil, divided
1 garlic clove, minced
½ teaspoon grated lemon rind
1 tablespoon fresh lemon juice
¼ teaspoon Dijon mustard
1/8 teaspoon freshly ground black pepper
½ teaspoon chopped fresh parsley

Directions
Preheat oven to 425°. Combine asparagus, 2 teaspoons olive oil and garlic in a large bowl. Toss well to coat. Arrange asparagus mixture in a single layer on a baking sheet. Bake at 425°F for 12 minutes or until crisp-tender. Combine remaining 2 teaspoons oil, rind, juice, mustard and pepper in a small bowl, stirring with a whisk. Arrange asparagus on a platter, drizzle juice mixture over it, and sprinkle parsley. Serve.

NUTRITIONAL INFORMATION PER SERVING: 47 Calories; 2 grams Fat; <1 gram Saturated fat; 0 mg Cholesterol; 8 mg Sodium; 5 grams Carbohydrate; 3 gm Sugar; 2 grams Fiber; 2 grams Protein

Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or email ContactUs@henryfordlivewell.com.

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