For the month of May, we shift our focus to Asparagus

  • Asparagus is a spring time vegetable, which means it’s now in season. Asparagus is packed with nutrients and is great for blood pressure and diabetes! Whether fresh, frozen, or canned, asparagus goes great with many other spring vegetables, such as peas, garlic, and potatoes. Look for asparagus at the grocery store or your local farmer’s market!
  • Asparagus is a great source of fiber, folate, and vitamins A, C, E, and K. One cup of cooked asparagus has 40 calories, 4 grams of protein, 4 grams of fiber, and 404 milligrams of potassium, which is good for blood pressure. Asparagus can be green, white, and sometimes purple, but is always a delicious vegetable that can be used in various ways to add some flavor to everyone’s spring meals.

Recipes of the Month

Asparagus, Chicken and Pecan PastaAsparagus pasta

Ingredients

  • 16 ounce package of whole wheat penne pasta
  • 1 tablespoon olive oil
  • 1 teaspoon minced garlic
  • 1 red bell pepper, chopped
  • 1 bunches asparagus, trimmed and cut into 1 inch pieces
  • 1 cup low sodium chicken broth
  • ¼ cup chopped fresh basil
  • ½ teaspoon pepper
  • 3 tablespoons butter
  • 1 pound grilled chicken breast in strips
  • 1 ½ cup grated Parmesan cheese
  • ½ cup pecan halves (optional)
  • Salt to taste

Directions

  1. Bring a large pot of water to boil. Anne penne pasta and cook until al dente, ~12 minutes; drain.
  2. Heat the olive oil in a large pot over medium heat. Stir in garlic, red pepper and asparagus; Cook and stir 5 minutes until the garlic softens.
  3. Pour in the chicken broth and bring to a boil over medium high heat. Simmer until the vegetables have softened, then add the basil, salt, pepper, butter and chicken. Cook and stir a few minutes until the chicken is hot.
  4. Stir in the cooked pasta, then fold in the Parmesan cheese and pecan halves to serve.

Roasted Asparagus and Tomatoesroasted Asparagus

Ingredients

  • 1 pound asparagus, trimmed
  • 1 cup cherry or grape tomatoes, cut in halves
  • 2 tablespoons olive oil
  • 3 garlic cloves, minced
  • 1 tablespoon lemon juice
  • 1 teaspoon nutritional yeast flakes
  • ¾ teaspoon salt
  • Lemon slices for garnish

Directions

  1. Preheat oven to 400 degrees. Line baking sheet with parchment paper and set aside.
  2. Place asparagus and cherry tomatoes into a large bowl. Toss with olive oil.
  3. Add garlic, lemon juice, nutritional yeast flakes, salt and lemon slices and toss to combine.
  4. Spread onto baking sheet in a single layer. Roast for 20 minutes or until asparagus are tender. Serve immediately.