sauteedasparagus

SAUTEED ASPARAGUS RECIPES FOR WEIGHT LOSS

SAUTEED ASPARAGUS RECIPES FOR WEIGHT LOSS

recipeland.com

Sautéed asparagus recipes are easy ways to get perfectly delicious asparagus. It helps you get the bright green color out and leaves you with a crisp-tender vegetable. Trying out the sautéed asparagus recipes below could be the best way to get you to like asparagus; besides, trying would not cause you any harm. They would make things a lot easier and tastier.

Sautéed Asparagus Recipes

1.    Sautéed Asparagus with Ghee and Garlic

sauteed asparagus recipes
via: simplyjillicious.com

Sautéed asparagus with ghee and garlic is a healthy side dish and a wonderful summer lunch. It is quick to make and goes with anything.

      Preparation Time: 5 minutes

      Cook Time: 15 minutes

      Total Time: 20 minutes

       Serves: 4

       Ingredients

  • 1 pound of asparagus
  • ¼ teaspoon of sea salt
  • A pinch of ground pepper
  • 3-4 cloves of garlic
  • 2 tablespoons of Ghee (you can also use butter or oil)

Preparation

  1. Firstly, prepare your asparagus by gently rinsing and drying it. Then snap off the bottom (2 inches) of the asparagus stalk.
  2. Secondly, add the ghee to a large skillet and set heat to medium.
  3. Thirdly, cut your trimmed asparagus into bite-size pieces of 1 inch.
  4. Next, you can add your asparagus, salt and stir them together in a pan. Ensure that you stir every few minutes to be evenly cook.
  5. Meanwhile, you can mince your garlic while cooking asparagus.
  6. Then, sauté your asparagus for 10-15 minutes (cook for a few minutes more if your vegetables are very thick).
  7. Once you are done cooking your asparagus till it is fork-tender, add in the minced garlic, then set aside and turn down the heat to medium-low and stir.
  8. Finally, cook for 2-3 minutes (until the garlic is fragrant) and serve.

        Nutritional Facts

        Fat 12g; Carbohydrate 7g; protein 3g; calories 136kcal

2.    Sautéed Asparagus and Peas

via: pinchofyum.com

Combining asparagus and peas would make your vegetables interesting. Serving only butter peas can be boring, but with pieces of asparagus, it becomes transformed.

       Preparation Time: 5 minutes

      Cook Time: 10 minutes

      Total Time: 15 minutes

       Serves: 4

       Ingredients

  • 2 tablespoons of unsalted butter
  • 1 cup of thawed frozen peas
  • Salt
  • 1 bunch of thin asparagus spears (cut trimmed edge into 1-1/2 pieces diagonally)
  • A teaspoon of honey
  • ¼ cup of minced shallots
  • Freshly ground black pepper

Preparation

  1. First step is to melt your butter in a medium-sized saucepan (set to medium-low heat).
  2. Secondly, add your minced shallot and cook for about 4-5 minutes (or till it becomes translucent and soft). Meanwhile, stir frequently.
  3. Next, add your trimmed asparagus, freshly ground black pepper, ¼ teaspoon of salt to taste. Then, continue cooking and stirring (to avoid getting a burnt shallot). Still under medium-low heat, cook for about 5 minutes.
  4. After cooking, add your peas, honey and cook for another one minute.
  5. Lastly, add about 1/8 teaspoons of salt and pepper and serve.

        Nutritional Facts

        Fat 6g; Carbohydrate 8g; protein 2g; calories 89kcal

3.    Sautéed Asparagus with Mushroom

sauteed asparagus recipes
via: momfoodie.com

This could be referred to as an earthy side dish. It has a low carb and is very healthy diet. It could also go well with omelets.

       Preparation Time: 4 minutes

      Cook Time: 8 minutes

      Total Time: 12 minutes

       Serves: 4

       Ingredients

  • 4 ounces of fresh mushrooms
  • A bunch of asparagus
  • 1 clove of minced garlic
  • ¼ teaspoon of sea salt
  • ½ tablespoon of olive oil
  • A pinch of thyme leaves
  • Black pepper to taste

Preparation

  1. Firstly, snap off the woody edges of your asparagus spears. (you could cook those snapped of spears and you may not, they have a better mouth feel).
  2. Secondly, over medium high heat, preheat a large skillet and add oil.
  3. Thirdly, add thyme, sea salt, asparagus, and garlic, set aside, and start cutting mushrooms.
  4. Before cutting into small bits, brush off any debris. Then, reduce heat to medium while stirring asparagus. When it becomes a little tender, toss in your mushrooms.
  5. Now, cook till asparagus and mushroom become crisp-tender.
  6. Finally, season with black pepper and salt. Serve.

        Nutritional Facts

        Fat 1g; Carbohydrate 5g; protein 3g; calories 45skcal

4.    Sautéed Asparagus Leeks with Pine Nuts and Pancetta

via: food52,com

           This is an excellent method for cooking asparagus perfectly. The addition of lemon and orange zest makes it more delicious and sophisticated.

          Preparation Time: 10 minutes

          Cook Time: 7 minutes

          Total Time: 17 minutes

           Serves: 4

            Ingredients

  • 4 cloves of finely chopped garlic
  • 1 ½ cup of thinly sliced leeks
  • ½ tablespoon of unsalted butter (or olive oil)
  • 4 tablespoons of pine nuts
  • 1 lemon
  • 3 tablespoons of parsley leaves
  • 1 pound of asparagus
  • 4 ounces of pancetta
  • 1 orange zest
  • Salt and black pepper to taste

Preparation

  1. First, cook pancetta in a large non-stick pan, over medium high heat until it is lightly golden.
  2. Place ½ tablespoon of butter or olive oil into your pan. Then pour in leek and asparagus. Stir and cook (for 3 minutes) until asparagus is crisp-tender.
  3. Then, pour lemon, orange zest, pine nuts, garlic, parsley leaves and cook for a minute or two more.
  4. Lastly, add in more salt and black pepper to adjust seasoning if needed. Serve

        Nutritional Facts

        Fat 7g; Carbohydrate 5g; protein 10g; calories 134kcal

5.    Sautéed Asparagus with Eggs and Parmesan

sauteed asparagus recipes
via: deliaonline.com

In this recipe, asparagus is sprinkled with balsamic vinegar and topped with fried eggs. Instead of hen eggs, you could also try using fresh quail eggs, just to add some fun. Besides that, adding a bit of parmesan would make a perfect and wonderful lunch for you and your partner.

           Preparation Time: 8 minutes

           Cook Time: 10 minutes

           Total Time: 18 minutes

           Serves: 2

            Ingredients

  • 1 tablespoon of parmesan
  • 8 oz of trimmed asparagus stalks
  • 1 tablespoon balsamic vinegar
  • 2 fresh hen’s eggs
  • 2 tablespoons of olive oil
  • Black pepper and salt

Preparation

  1. Firstly, use a potato peeler to shave tiny silvers off till you have about one tablespoon
  2. Next, heat 1 tablespoon of olive oil, add balsamic vinegar while you make your eggs
  3. To fry your eggs, heat one tablespoon of olive oil, break your eggs into the pan, fry for about a minute, and take them off.
  4. Then, arrange your asparagus on serving plates. Drizzle over the pan juices and top each plate with one egg.
  5. Finally, season asparagus with salt and black pepper and sprinkle some parmesan on them.

        Nutritional Facts

        Fat 1g; Carbohydrate 1.1g; protein 0.8g; calories 11.3kcal

6. Sautéed Asparagus with Cranberry and Nuts

recipeland.com

Preparation Time: 10 minutes

Cook time: 10 minutes

Total Time: 20 minutes

Serves: 4

Ingredients

  • 450g of Asparagus
  • 40g of Nuts, almonds, pecans
  • ¼ cup of dried cranberries
  • 1 tablespoon of oil
  • 1 tablespoon of unsalted butter
  • ½ teaspoon of salt
  • ½ teaspoon of pepper
  • 1 tablespoon of lemon juice
  • ¼ cup of finely chopped Spanish onions

Preparation

  1. Wash off the dirt on the asparagus and remove the woody stem with your fingers. Then, cut the asparagus spears into small bits or 3-4 inches.
  2. Put oil and butter in a skillet to sauté the nuts and cranberries. First, add the nuts to the oil for a minute, pour the cranberries and leave it to sauté for another minute.
  3. Set the nuts and cranberries aside.
  4. Pour onions and garlic into the pan and sauté until the onions become translucent. Add asparagus, mix well, and add water. Then, cover it to cook for 3 minutes. Cooking must not be longer than 3 minutes, so the vegetable doesn’t turn brown.
  5. After 3 minutes, uncover the pan and cook until the vegetable is tender. Now, you can add salt, pepper, and lemon juice.
  6. Lastly, add the nuts and cranberries, sprinkle fresh parsley, and serve.

Nutritional Facts

Fats 11g, Carbohydrates 9g, Protein 4g, Calories 141kcal

7.    Sautéed Asparagus with Olives and Basil

sauteed asparagus recipes
via: foodnetwork.com

Sautéed asparagus with olives and basil is fully flavored, as garlic, olives, and basil brightens up your vegetables

           Preparation Time: 10 minutes

           Cook Time: 10 minutes

           Total Time: 20 minutes

           Serves: 4-6

            Ingredients

  • 2 pounds of trimmed asparagus
  • 3 tablespoons of pitted Kalamata olives
  • 2 tablespoons of extra virgin olive oil
  • 3 cloves of finely chopped garlic
  • 2 tablespoons of freshly chopped basil
  • Ground black pepper
  • Kosher salt

Preparation

  1. First step is to heat olive oil over medium heat in a large skillet
  2. Then, add in garlic, stir and cook until it fragrant (about 30 seconds). Next, add asparagus, salt, pepper, and cook for 7 minutes or until asparagus is bright green.
  3. Lastly, add olives, salt, basil, and toss to cook evenly. serve

   Nutritional Facts

   Fat 4g; Carbohydrate 7g; protein 3g; calories 76 kcal.

How to Store Asparagus

For cooked asparagus

Transfer asparagus into a shallow airtight container or wrap it up in a heavy-duty plastic wrap or aluminum foil and place it in your refrigerator till you want to eat it again. A properly prepared asparagus should last about 3 -5 days in the refrigerator without getting spoilt. If it is kept in a freezer, it should last 10 -12 months.

For uncooked asparagus

Trim off the ends of your asparagus while the bunch is tied together with a rubber band. Then, stand it up in a glass with about 2 inches of water (make sure that all ends are in the water). Then loosely cover it up with a plastic bag and store it in your refrigerator for a week. Change the water when it looks cloudy.

Give the above-sautéed asparagus recipes a try; they won’t bite.