Asparagus
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 percent 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.
Asparagus contains compounds that stimulate the growth of friendly bacteria in the intestines, which aids food in moving through the colon.
Asparagus nutrition information:
- Asparagus is low in calories; only 20 per 5.3 oz. serving, less than 4 calories per spear.
- Asparagus contains no fat or cholesterol.
- Asparagus is very low in sodium.
- Asparagus is a good source of potassium.
- Asparagus is a good source of fiber (3 grams per 5.3 ounce serving).
- Asparagus is an excellent source of folacin.
- Asparagus is a significant source of thiamin.
- Asparagus is a significant source of vitamin B6.
- Asparagus is one of the richest sources of rutin, a drug which strengthens capillary walls.
- Asparagus contains glutathione (GSH).
See also: Asparagus Food Facts
Recipe: Spring Asparagus and Biscuits
2 cups (8 oz.) cut, trimmed, fresh asparagus or
1 package (10 oz.) frozen, cut asparagus
1 cup plus 2-tablespoons packaged buttermilk biscuit mix
1/3 cup fat free milk
3 tablespoons butter or margarine
3 tablespoons flour
1/8 teaspoon white pepper
2 cups fat free milk
2 teaspoons instant chicken bouillon
1 cup diced, cooked chicken
1/3 cup fat free Parmesan cheese
1/4 cup toasted, slivered almonds, optional
Cook asparagus in small amount of water until crisp-tender;
drain. Set aside.
Using biscuit mix and 1/3-cup milk, prepare biscuits according
to package directions. Cut biscuits with 2-1/2 inch cutter.
Bake according to package directions.
Meanwhile, in 2-quart saucepan, mix together margarine, flour
and pepper. Cook over medium heat, stirring constantly, until
mixture starts to bubble. Add milk and bouillon. Continue
cooking and stirring until mixture boils. Cook and stir one minute
longer. Add remaining ingredients except almonds. Cook about
three minutes longer or until thoroughly heated, stirring frequently.
Serve over hot biscuits garnished with almonds.
Note: If using bakery biscuits, omit buttermilk biscuit mix and
the 1/3-cup milk.
Yield: 4 Servings
Nutrition information per 1-cup creamed asparagus, 1 biscuit:
Calories: 420
Protein: 23g
Carbohdyrates: 38
Total Fat: 12g
Cholesterol: 23g
Sodium: 1,223
Print just this recipe. (New window)
See also:
Asparagus with Zesty Orange Sauce
Asparagus and New Potatoes
Nutty Penne, Spinach and Asparagus
Asparagus Lasagna
Pleasing Peas and Asparagus
Asparagus, Rice and Wisconsin Feta Salad
Low Carb Luncheon Asparagus
Print Page 
Back to Good Eats 
Email this Page!