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11782 Jollyville Rd #204b and 102a

 Austin, TX 78759, USA


 Fax  (877) 205-3455

©2017 by Optimal RD: Registered Dietitian Nutritionists


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Asparagus 5 Ways

June 23, 2017

Asparagus is a nutrient-packed vegetable with high levels of folate, vitamins A and K, and fiber. Here are a few ways to incorporate it into your diet. 



(1/2 Cup) - 20 Kcal*

Fiber - 1.8g

Vitamin K -57%

Thiamin - 10%

Folate - 34%

Vitamin C- 12%

Vitamin A - 18%

Phosphorous - 3%


1. Simple Stir Fry

Cut the asparagus into bite sized pieces and toss into a wok or pan with a tablespoon of oil, some chopped red peppers, sugar snap peas, and mushrooms. Serve over a bed of rice with grilled chicken and low sodium soy sauce for a complete and easy dinner.


2. Oven-Roasted

Drizzle the whole asparagus stems with a bit of olive oil on a nonstick baking sheet, sprinkle with a bit of salt and pepper, then throw them in the oven at 400 degrees for 10 minutes, or until they are dark and slightly crispy.


3. Shrimp, Lemon, & Asparagus Pasta

  • 1 bundle of asparagus

  • 1 red bell pepper

  • Whole wheat pasta

  • ½ cup feta

  • 1 cup shrimp

  • ½ lemon

  • salt and pepper to taste

Cut the asparagus into thirds and boil in a pot of salted water for 2 minutes. Add the pasta, cook until done, and drain. Dice the red bell pepper and saute in a lightly oiled pan. Add shrimp and salt and pepper. Once completely cooked,  combine the pasta and asparagus with the bell pepper and shrimp. Add a bit more salt and pepper to taste, squeeze the lemon over the mixture, toss, and serve hot or cold.


4. Toasted Flatbread


  • Whole wheat flatbread of choice

  • 1 tablespoon olive oil

  • ½ white onion

  • 1 bundle of asparagus

  • 2 ounces goat cheese

  • 1 fried egg

Preheat oven to 350 degrees. Saute the onion in ½ tablespoon of oil. Cut the asparagus into thirds and saute with the onion. Brush the remaining ½ tablespoon of olive oil onto the flatbread, spread the onion and asparagus mixture evenly over it, and sprinkle the goat cheese on top. Throw the bread into the oven for 5-10 minutes, or until crispy and top with the fried egg. Cut and enjoy.


5. Asparagus and Bean Salad

  • 1 bundle of asparagus, cut into smaller pieces

  • ½ white onion

  • 1 teaspoon olive oil

  • 1 can white beans

  • Salt and pepper to taste

Saute the onions and asparagus in a pan with the olive oil. Once cooked, place in a bowl and stir in the white beans. Add the salt and pepper to taste then place in the refrigerator until chilled.


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