BAKED ASPARAGUS RECIPES FOR WEIGHT LOSS

Also known as asparagus officinalis, this yummy vegetable from the lily family, is rich in nutrient but low in calories. It grows in a variety of colors, maybe green, purple and white. Asparagus is an excellent ingredient for pasta, frittatas and stir-fries all around the world. It has essential vitamin, minerals and large antioxidant amount. This article will show you the benefits of asparagus and baked asparagus recipes you should try.

Benefits of Asparagus

• Asparagus is a full package of nutrients

As mentioned before, this vegetable is low in calories but has a lot of nutrients that your body needs. It has some irons, zinc, riboflavin and other micronutrients too.  In just 90 grams (which is a half cup) you’ll find the following;

1. Calories: 20
2. Fat: 0.2 g
3. Fiber: 1.8 g
4. Protein: 2.2 g
5. Vitamin C: 12%
6. Folate: 34%
7. Vitamin K: 57%
8. Potassium: 6%
9. Vitamin A: 18%
10. Vitamin E: 7%
11. Phosphorus: 5%

• It’s a good source of antioxidant

Antioxidants help to protect your cells from any harmful effects of oxidative stress. So asparagus contains vitamins like vitamin E, vitamin C and glutathione and many other antioxidants that are beneficial to your body.

• It helps weight loss

Here is the good news you have been waiting to hear all along. It has low fats and calories and also contains enough soluble and insoluble fiber. Fiber aids digestion, so eating a lot of it will help you lose weight and still keep you satiated for the day. You’ll consume 1.8 grams of fiber from one cup of asparagus.

• Lowers blood pressure

High blood pressure which leads to stroke and other heart diseases, has been come popular worldwide. But one way to reduce the risk is by taking lots of potassium. And potassium is a key nutrient in asparagus and can cover for 6% of your daily requirement in a cup. So, lower your salt intake and take more asparagus, after ten weeks on a diet, you are likely to have 17% lower blood pressure.

• Easy to make

Asparagus can easily be added to your diet and can be cooked in many ways. Whether boiling, grilling, steaming, roasting or sautéing, asparagus is delicious all the way.  And you can prepare it in several dishes like salads, stir-fries, omelettes, pasta and frittatas.

Picking the Right Asparagus for Your Baked Asparagus Recipes

Picking out fresh asparagus can be tricky for many people. But we have some tips here to guide you towards picking the right one for your recipes.

• Check the spears and make sure they are firm but tender. It should be brittle and crack when you try bending it. Fresh asparagus should not be bendable but straight. ]
• If the tips of the spears are yellowish or even dried out, then, the asparagus is old. There should be a dark green and purple tinge on the tips, and they should be closed tightly, not loosed.
• The spears should not be mottled or wilting, and the ends of the stalks must be moist and plump.
• There are three colors of asparagus pick the color you want. Green asparagus is usually green with purple patches and gets the color from photosynthesis. White asparagus are grown in the dark hence the color. It is same as green but grown artificially. While purple asparagus is entirely different with higher levels of antioxidants but low fiber.

Baked Asparagus Recipes

1.    Baked Asparagus with Parmesan

This is one of the easiest ways to make asparagus, so it has to be top on our list of baked asparagus recipes. And you can serve them with salmon, or shrimp.

Preparation Time: 10 minutes

Cook Time: 10 minutes

Serves: 2-4

Ingredients

• 1 pound of asparagus
• ½ teaspoon of salt
• 2 teaspoons of olive oil
• 1/8 teaspoon of black pepper
• ½ loosely packed shredded parmesan cheese

Preparation

1. First and foremost, get your oven ready. That’s the first step to any baking recipe. Preheat your oven to 400˚F.
2. Then, get your asparagus ready by breaking out all the woody ends. And, use a vegetable peeler to peel off the skin at the base of the asparagus to make it more attractive.
3. Arrange them on a foil-lined baking sheet then coat with your extra virgin olive oil.
4. Sprinkle in your salt, black pepper and parmesan cheese.
5. Finally, place it in the oven to bake for 8-10 minutes at 400˚F/205˚c

Nutritional value: Fats 8g; Carbohydrates 2g; Protein 6.3g; Calories 94

2.    Baked Asparagus with Breadcrumbs

Baked asparagus with breadcrumbs can be your best item on the Easter table.  It works as a side dish and can be added to a diet for weight loss.

Preparation Time: 5 minutes

Cook Time: 12 minutes

Serves: 4

Ingredients

• 1 ½ pounds of asparagus
• ½ teaspoon of kosher salt
• 2 teaspoons of olive oil
• ¼ cup of plain breadcrumbs
• ¼ cup of panko breadcrumbs
• ½ teaspoon of fresh cracked black pepper
• ½ teaspoon of garlic powder
• ¼ cup of parmesan cheese

Preparations

1. Preheat your oven to 450 degrees and line your baking sheet with aluminium foil.
2. Then, trim your asparagus and toss it in olive oil. Then, add kosher salt and fresh cracked pepper.
3. Next, arrange the asparagus on your baking sheet. Get a separate bowl and combine plain breadcrumbs and panko breadcrumbs with garlic powder.
4. Sprinkle the breadcrumbs over the asparagus and place in the oven ti bake for about 10 minutes.
5. V. After 10 minutes sprinkle in your parmesan cheese and place under the broiler for about two minutes.
6. It’s time to serve. Transfer your baked asparagus into a serving platter and sprinkle in the remaining breadcrumbs.

Nutritional Value: Fat 8.9g; carbohydrates 13.1g, Protein 13.8g; calories 174.

3. Cheesy Baked Asparagus

Preparation: 5 minutes

Cook Time: 35 minutes

Total Time:  40 minutes

Serves: 4

Ingredients

• 16oz of Alfredo pasta sauce
• 2 bunches of asparagus spears
• 1 cup of shredded Italian cheese
• ½ cup of plain bread crumbs
• 2 tablespoons of olive oil
• ¼ cup of chopped parsley leaves
• Salt and pepper to taste

Preparation

1. Set your oven to preheat to 350 degrees. Then, spray your baking sheet with cooking spray.
2. Mix the alfredo sauce and Italian cheese in a medium-sized bowl. Prepare your asparagus by removing the woody ends.
3. Arrange one-third of the asparagus in the baking dish in a single layer and top with one-third of the mixture. Continue repeating this process until you have used all the sauce.
4. In another small bowl, mix the bread crumbs with parsley leaves, olive oil, salt, and pepper, after mixing all properly. Sprinkle the mixture over the asparagus and alfredo sauce.
5. Lastly, cover bake for 25 minutes until it is bubbling. Then, uncover the asparagus and bake again for 10 minutes with the temperature increased to 450 degrees.
6. When the bread looks golden, you are ready to serve.

Nutritional Facts

Fats 8g, Carbohydrates 12 g, Protein 4g, Calories 132kcal

4.    Baked Cheesy Asparagus

With just five ingredients, you can make this keto asparagus recipe. It is one of the most healthy recipes among all baked asparagus recipes.

Preparation Time: 5 minutes

Cook Time: 15 minutes

Serve: 4

Ingredients

• 1 lb. of asparagus
• 2 tablespoons of olive oil
• 2 teaspoons of Italian seasoning
• ½ cup of mozzarella cheese
• ½ cup of parmesan cheese
• Black pepper
• Sea salt

Preparation

1. Preheat the oven to 400 degrees F and make sure you line your baking sheet with greased foil. Prepare your ingredients starting with your cheese. Make sure they are shredded.
2. Next step is to toss the vegetable (asparagus) with olive oil, sea salt, black pepper and one teaspoon of Italian seasoning.
3. Arrange the asparagus on the baking sheet and bake in the oven for 7-9 minutes. The asparagus should be bright green and soft.
4. Mix your cheese (mozzarella and parmesan) and sprinkle it over the asparagus.
5. V. Then, return it to the oven for 6-8 minutes more. When the cheese has melted and is now golden, your meal is ready.

Nutritional Value: Fats 12g; carbohydrates 5g; protein 9g; calories 160g

We can conclude together that baked asparagus recipes are easy to make and equally very healthy. Pick out fresh asparagus from the store or garden and prepare any of these delicious recipes. They can be added to your diet as a side dish or appetizer. Asparagus is rich in fiber, antioxidants but low in calories. And this makes it a perfect fit for a weight loss diet. The fiber nutrient makes aids digestion and still keeps you satiated, so you don’t have to overeat.