Cook Asparagus

How to cook asparagus healthy


Learn how to cook asparagus 6 different ways! Boiling, steaming, roasting, sauteing, broiling, and pan-roasting are various ways to make the tender green spears pop with flavor. The fibrous vegetable cooks up in minutes, for a healthy side dish.


How to Cook Asparagus


Fresh asparagus have an irresistible sweet and quick texture when enjoyed raw. Cooking stringy vegetables unlocks new flavors. The naturally delicious flavor needs nothing more than a drizzle of olive oil and a pinch of salt and pepper. However, the robust texture holds up well to richer sauces like hollandaise, a bit of lemon, or more umani and potato-rich sauces.

How to cook asparagus

Asparagus can be prepared on the stove, in the oven, or even on the grill if you want to cook outside. Charcoal roasting adds a touch of smoke, while steaming keeps them green and succulent. The technique selected depends on the flavor experience you choose and what is most convenient.


Add salted water to a large saucepan.
Add asparagus to the boiling water.
Cook until bright green and tender, 1-3 minutes.
Shock in an ice water bath to stop the cooking process if you don't eat right away.


Steamed Asparagus


Place the asparagus in the steamer basket and cover.
Cook over high heat, once steam forms, cook until bright green and tender, 2-4 minutes.
Shock in an ice water bath to stop the cooking process if you don't eat right away.


Steamed Asparagus




Roasted Asparagus


Cover the asparagus with olive oil, salt and pepper.
Cook in a skillet at 400 ° F (204 ° C).
Grill for about 10 minutes, stirring the pan in half.
The tips should be golden and tender.


Roasted Asparagus




Sauteed asparagus


Cut the asparagus into 2-inch pieces.
Sauté the spears over high heat in a pan with oil or butter.
Sauté until lightly browned and tender, 3-5 minutes.
Spice with salt and pepper.
The same method can be used in a wok to sauté the asparagus.


Sauteed asparagus





Broiled Asparagus


Adjust oven to broil setting.
Cover the asparagus with oil, salt and pepper, transfer them to a tray.
Cook the asparagus 6 inches from the top heating element in the oven.
Grill until asparagus is lightly browned and tender, 8 to 10 minutes.


Broiled Asparagus



Pan-Roasted Asparagus


Heat a large skillet over medium-high heat with olive oil and butter.
Add asparagus and top with cooking fat.
Cover and cook until asparagus is bright green and crisp, 3 minutes.
Remove the cover and turn the heat up to high.
Spice with salt and pepper.
Brown the asparagus, moving them with tongs until golden, 3 to 5 minutes.


Pan-Roasted Asparagus

How do you select the asparagus?

Spring is the best time to buy asparagus, between February and June, however they are available year-round from international sources. They come in different colors besides green, keep an eye out for purple and white varieties too. Depending on when the asparagus is harvested it will determine the size, the wider spears have had more time to grow.



Just be sure to adjust the cook time for very thin or thick spears. The long stems should be bright green and firm, the tips should be closed, and the skin should have a soft, rubbery sound when the group is squeezed.

How are asparagus stored?

Store the asparagus in the crispiest section of the refrigerator. If you don't eat within 2 days, cut an inch and a half from the bottoms and wrap them in a damp paper towel placed in a plastic bag in the refrigerator for up to 5 days. They can also be placed in a jar or tall cup with about 1 inch of water in the refrigerator and then loosely cover the top with a plastic bag. If the tips start to get soft, it's time to throw them away.

How are asparagus prepared?

The bottom of the plant needs to be trimmed because the bottom stem is too strong. The best way to know where to cut the inedible part is to hold the center and bottom with your fingertips and cut them in half. That natural breakpoint can be used as a guide to trim the rest of the spears.

A vegetable peeler can also be used to shave off the thick outer skin and reduce waste. Make sure you wash the asparagus before cooking, and test it with a towel if you're using dry heat cooking methods like roasting or stir-frying so it doesn't steam instead of browning.


Asparagus nutrition

According to the USDA National Nutrient Database, 1 cup (134g) of asparagus contains the following nutrients:

27 calories
2.95 grams of protein
0.12 grams of fat
3.88 grams of protein
2.1 grams of fiber
1.88 grams of sugar
Health benefits of asparagus
It might be surprising to find that this nutrient-dense vegetable, Asparagus officinalis, is a perennial flowering plant. Not only can the bumpy tips be eaten, but the entire green parts of the stem is very tender. It has impressive levels of micronutrients like calcium, iron, magnesium, phosphorus, potassium, zinc, vitamin C, B vitamins, Vit A, vitamin K, and Vit E.

Asparagus also contains flavonoids and polyphenols for strong antioxidant properties. The presence of soluble and insoluble fibers helps with healthy digestion properties, especially with feeding your guts good bacteria. If you’ve ever wondered why a certain distinctive smell appears after eating, it’s just the asparagusic acid. It breaks down to sulfur-containing compounds when digested which are highly volatile.


Asparagus nutrition
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What are ways to add asparagus to dishes?

Diced into thin rings in a frittata, quiche, or a breakfast casserole.
Drizzle homemade hollandaise sauce on top of steamed asparagus.
Wrap it in bacon and then roast!
Toss it with pasta and pesto sauce.
Briefly boil and chill it, and then add to a vegetable crudite.
Stir fry it with your choice of protein and Chinese sauce.
Dip it in a breading a deep-fry or bake it for asparagus fries.
Add it to chicken breasts for a one-pot meal....




Ingredients

Boiled asparagus

1 pound (454 g) asparagus, trimmed
8 cups (1.9 L) of water
1 teaspoon of kosher salt

Steamed asparagus

1 pound (454 g) asparagus, trimmed
Water, enough to cover the bottom of the pot.
Roasted asparagus
1 pound (454 g) asparagus, trimmed
1 tablespoon (15 ml) of olive oil
Kosher salt, as needed to season
Black pepper, as needed to season

Sauteed asparagus

1 pound (454 g) asparagus
1 tablespoon of olive oil or butter
¼ teaspoon kosher salt
⅛ teaspoon black pepper

Roasted asparagus

1 pound (454 g) asparagus, trimmed
1 tablespoon (15 ml) of olive oil
Kosher salt, as needed to season
Black pepper, as needed to season
Roasted Asparagus
1 pound (454 g) asparagus
1 teaspoon of olive oil
1 tablespoon unsalted butter
¼ teaspoon kosher salt
⅛ teaspoon black pepper
Instructions

Boiled asparagus


Trim the hard bottoms of the studs, about 1 to 2 inches.

In a large pot add water and salt. Bring the water to a boil and then add the asparagus.

Cook the asparagus until it is bright green and tender, about 1 to 3 minutes.

If you don't eat right away, transfer the asparagus to an ice water bath to stop the cooking process. Reheat when ready to use and season before serving.
Steamed asparagus

Trim the hard bottoms of the asparagus, about 1 to 2 inches.

Add enough water to the bottom of a saucepan so that it does not rise above the steam basket. Place the steaming basket in the pot and then the asparagus. Cover and heat at high temperature, the water should be steaming.

Once the steam builds up, cook the asparagus until green and tender, about 2 to 4 minutes.

If you don't eat right away, transfer the steamed asparagus to an ice water bath to stop the cooking process. Reheat when ready to use and season before serving.
Roasted asparagus

Place the oven rack in the center position. Preheat to 400 ° F (204 ° C).

Trim the hard bottoms of the studs, about 1 to 2 inches.

Place the asparagus on a metal tray, cover with olive oil and season with salt and pepper. Cover the tray with aluminum foil for easy cleaning.

Roast for 5 minutes and then shake the pan several times.

Roast another 3 to 5 minutes, until the asparagus browns on the edges and is tender.
Sauteed asparagus

Trim the hard bottoms of the asparagus and then cut them into 2-inch spears.

Heat a large skillet over medium-high heat, alternatively use a wok if sautéing.

Once hot, add the olive oil or butter.

Add asparagus and sauté until tender and lightly browned, 3 to 5 minutes.

Spice with salt and pepper.

Roasted asparagus


Place the oven rack in the top position, about 6 inches from the top heating element.

Trim the hard bottoms of the studs, about 1 to 2 inches.

Set the oven for broiling, use the high setting if that's an option.

Place the asparagus on a metal tray, cover with olive oil and season with salt and pepper. Cover the tray with aluminum foil for easy cleaning.

Grill until asparagus lightly browned at edges and tender, 8 to 10 minutes.
Roasted Asparagus

Trim the hard bottoms of the asparagus, about 1 to 2 inches.

Heat a large skillet over medium-high heat.

Add the olive oil and butter, once the butter melts add the asparagus.

Use tongs to coat the asparagus in the oil and butter.

Cover and cook until asparagus is bright green and crisp, 3 minutes.

Remove the cover and turn the heat up to high. Spice with salt and pepper.

Brown the asparagus, moving with forceps as necessary until golden brown on the outside, 3 to 5 minutes.

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