Asparagus Galore

Recipes

Posted on November 08, 2013 by Jenny Cromack

Asparagus Galore

Although it isn’t asparagus time of year it is still around in local greengrocers. Here are some options for asparagus to try something new and different.

Asparagus soup

Kcal 101, Protein 4g, Carbs 4 fat  8g, Sat 4g

Serves 4
Ingredients Process
  •  25g butter
  • a little vegetable oil
  • 350g asparagus spears, stalks chopped, woody ends discarded, tips reserved
  • 3 shallots, finely sliced
  • 2 garlic cloves, crushed
  • 2 large handfuls spinach
  • 700ml vegetable stock (fresh if possible)

 

 

 
  1. 1.     Heat the butter and oil in a large saucepan until foaming. Fry the asparagus tips for a few mins to soften. Remove and set aside.
  2. 2.     Add the shallots, asparagus stalks and garlic, and cook for 5-10 mins until softened but still bright. Stir through the spinach, pour over the stock, bring to the boil, then blitz with a hand blender.
  3. 3.     Season generously and add hot water to loosen if needed. Ladle into bowls and scatter the asparagus tips over each.

 

Crispy chicken & asparagus pie

Kcal  300 , Protein 43g, Carbs 13g, fat  9g, Sat 4g,

Serves 4
Ingredients Process
  • 4 boneless, skinless chicken breasts, cut into bite-size pieces
  • knob of butter
  • 100g asparagus, cut into bite-size pieces
  • 100g spring green vegetables (baby spinch and defrosted peas)
  • 100g ham, torn
  • 100ml low-fat crème fraîche
  • 25g fresh breadcrumbs

 

 1.     Heat grill to medium. Spread the chicken out evenly in a shallow baking dish. Dot with half the butter and grill for 7-10 mins, turning occasionally until cooked through. Meanwhile, put the vegetables in a bowl and pour a kettle of boiling water over them. Leave for 2-3 mins, then drain.

  2. 2.     Scatter the veg and ham over the chicken, dollop on the crème fraîche and season to taste. Sprinkle on the breadcrumbs, , then slide under the grill for 5 mins more until heated through and the topping is crisp.

 

One-pan salmon with roast asparagus

480 kcalories, protein 33g, carbohydrate 22g, fat 25g, saturated fat 4g,

Serves 2
Ingredients Process
  • 400g sweet potato, halved if large
  • 2 tbsp olive oil
  • 8 asparagus spears, trimmed and halved
  • 2 handfuls cherry tomatoes
  • 1 tbsp balsamic vinegar
  • 2 salmon fillets, about 140g/5oz each
  • handful basil leaves

 
  1. 1.     Heat oven to 220C/fan 200C/gas 7. Tip the potatoes and 1 tbsp of olive oil into an ovenproof dish, then roast the sweet potatoes for 20 mins until starting to brown. Toss the asparagus in with the potatoes, then return to the oven for 15 mins.
  2. 2.     Throw in the cherry tomatoes and vinegar and nestle the salmon amongst the vegetables. Drizzle with the remaining oil and return to the oven for a final 10-15 mins until the salmon is cooked. Scatter over the basil leaves and serve everything scooped straight from the dish.