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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 131.4
  • Total Fat: 6.6 g
  • Cholesterol: 2.5 mg
  • Sodium: 290.7 mg
  • Total Carbs: 12.6 g
  • Dietary Fiber: 5.6 g
  • Protein: 7.1 g

View full nutritional breakdown of Asparagus Saute calories by ingredient
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Asparagus Saute

Submitted by: RUBY214

Introduction

I had asparagus that I needed to cook up but I didn't want to use my old stand by recipe. So, I ramped it up a bit and I really enjoyed the result. It is high in fiber, loaded with vitamins, minerals & heart healthy fat.

Substitute a different green veggie if you wish and/or you can use pignoli nuts instead of almond slivers. I didn't add salt because I felt the vegetable broth & dried tomatoes provided enough.

I served this as a side dish but I found that it also tastes great either as a topping for a baked potato, mixed in with brown rice, or even thrown into a salad to jazz it up a bit.

If you add some diced chicken breast to the pan it creates a great one dish meal.
I had asparagus that I needed to cook up but I didn't want to use my old stand by recipe. So, I ramped it up a bit and I really enjoyed the result. It is high in fiber, loaded with vitamins, minerals & heart healthy fat.

Substitute a different green veggie if you wish and/or you can use pignoli nuts instead of almond slivers. I didn't add salt because I felt the vegetable broth & dried tomatoes provided enough.

I served this as a side dish but I found that it also tastes great either as a topping for a baked potato, mixed in with brown rice, or even thrown into a salad to jazz it up a bit.

If you add some diced chicken breast to the pan it creates a great one dish meal.

Number of Servings: 4

Ingredients

    1/4 cup slivered almonds
    1 bunch fresh asparagus (approx 1 lb), cut into 1 inch chunks
    3 medium slices Vidalia Onion, chopped
    6 medium fresh mushrooms, chopped
    2 large cloves garlic, FINELY chopped
    3 servings (12 pieces) sun-dried tomatoes, diced
    fresh ground pepper to taste
    1 tsp Italian Seasoning (dried herbs -no salt/no sugar)
    1/4 vegetable broth
    juice from 1/2 of a fresh lime
    1/2 Tbsp Extra Virgin Olive Oil
    2 Tbsp grated Parmesan style cheese


Directions

Spread out almond slivers evenly on a toaster oven tray and lightly toast the nuts.

Spray a large non-stick saute pan with a light coating of olive oil spray. Set heat to low/medium. Throw in asparagus, onion, mushrooms, garlic, tomatoes. Mix throughly then cover pan and cook for a couple of minutes. When the vegetables begin to cook down, and you have some natural juice/moisture from the veggies in the bottom of pan, remove cover. Mix in the fresh ground pepper & Italian seasoning. Continue to saute uncovered until the veggies cook down more & the moisture starts to disappear. Mix in the lime juice & vegetable broth. Saute (uncovered) another couple of minutes. Turn down heat to low/simmer, drizzle the olive oil onto the vegetables, add the almonds, and mix throughly. Saute uncovered for another minute or so. Sprinkle the Parmesan cheese evenly over the vegetable mixture, turn off heat, cover pan and let set for a few minutes. This gives the dried tomatoes additional time to soak up some of the moisture in the bottom of the pan and allow the parmesan cheese to melt a bit. After a few minutes uncover pan, mix, and fold parmesan cheese into the veggies. Serve.

Makes 4 very generous 1-cup servings.

Number of Servings: 4

Recipe submitted by SparkPeople user RUBY214.






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