This is a great recipe for asparagus, especially when trying to get your kids to eat it. Here is some nutritional information about asparagus according to the Michigan Asparagus Advisory Board
Asparagus is one of the most nutritionally well-balanced vegetables in existence. It leads nearly all produce items in the wide array of nutrients it supplies in significant amounts for a healthy diet.
Asparagus is the leading supplier among vegetables of folic acid. A 5.3 ounce serving provides 60% of the recommended daily allowance for folacin which is necessary for blood cell formation, growth, and prevention of liver disease. Folacin has been shown to play a significant role in the prevention of neural tube defects, such as spina bifida, that cause paralysis and death in 2,500 babies each year.
Its wealth of nutrients, fiber and very low sodium and calorie content make asparagus a nutritionally wise choice for today’s health-conscious consumer.
Low in calories, only 20 per 5.3 oz. serving, less than 4 calories per spear.
Contains no fat or cholesterol.
Very low in sodium.
A good source of potassium.
A source of fiber (3 grams per 5.3 oz. serving).
An excellent source of folacin.
A significant source of thiamin.
A significant source of vitamin B6.
One of the richest sources of rutin, a compound which strengthens capillary walls.
Contains glutathione (GSH).
Nutrient Values: % of USRDA
Serving size 5.3 ounces Protein 6%
Calories 20 Vitamin A 8%
Protein 3 grams Vitamin C 20%
Carbohydrate 3 grams Thiamin 15%
Fat 0 grams Riboflavin 6%
Cholesterol 0 milligrams Niacin 6%
Sodium 5 milligrams Calcium 2%
Potassium 400 milligrams Iron *
Dietary Fiber 3 grams Vitamin E *
Vitamin B6 10%
Pantothenic Acid *
Asparagus With Sesame Citrus Sauce
Ingredients: 1 bunch asparagus , 1 tablespoons fresh lemon juice (plus a splash), 3 tablespoons butter, 1 tablespoon sesame seeds (plus extra for garnish), 2 tablespoons fresh orange juice, 1 teaspoon sesame oil , salt
Directions: Prepare the asparagus. Snap off bases of spears and discard. Bring a small amount of salted water to boil in a saucepan, add a splash of lemon; add asparagus and cook until tender. Remove asparagus and shock in an ice bath to stop the cooking and to keep its bright green color. Melt the 3 tablespoons of butter in saucepan. Add 1 tablespoon sesame seeds and cook, stirring 2 to 3 minutes over moderate heat, until lightly browned. Add 1 tablespoon lemon juice, 2 tablespoons orange juice, and drizzle with 1 teaspoon of sesame oil. Whisk to make sure it’s fully emulsified. Add salt, to taste. Add asparagus to sauce, and toss until coated. Serve hot and garnish with extra sesame seeds, if desired.
recipe source: dobresevicfoodcompany.com