Tender, sweet and vibrantly green, asparagus embodies spring. These nutrient-dense spears are low in calories and high in vitamins K, A, C and folic acid. Plus, they’re loaded with dietary fiber. Whether roasted, sautéed, grilled or steamed, asparagus adds flavor and a pop of color to spring dishes.
1. SHRIMP & ASPARAGUS ZOODLE PASTA | EATING BIRD FOOD
It takes just 20 minutes to whip up this quick and easy low-carb garlic shrimp and asparagus zoodle pasta. This weeknight dinner uses only 10 ingredients: asparagus, shrimp, zucchini, lemon juice, garlic, crushed red pepper, salt, black pepper, olive oil and parsley. If you don’t have a spiralizer, slice zucchini into thin matchsticks instead. Recipe makes 2 servings.
Nutrition (per serving): Calories: 352; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 361mg; Sodium: 727mg; Carbohydrate: 21g; Dietary Fiber: 7g; Sugar: 10g; Protein: 48g
2. POACHED EGG & ASPARAGUS SALAD | EAT SPIN RUN REPEAT
Enjoy a healthy brunch in less than 30 minutes with this poached egg, asparagus and arugula salad. The silky yolk from the poached egg adds richness to the bright herbs and fresh veggies underneath. Recipe makes 2 servings at 1 egg + 1/2 vegetable mixture each.
Nutrition (per serving): Calories: 208; Total Fat: 12g; Saturated Fat: 3g; Monounsaturated Fat: 7g; Cholesterol: 212mg; Sodium: 92mg; Carbohydrate: 15g; Dietary Fiber: 6g; Sugar: 8g; Protein: 13g
3. ROASTED TOMATO & ASPARAGUS BLACK BEAN TACOS | FOOD FITNESS FRESH AIR
Roasted veggies steal the spotlight in these tasty tacos filled with caramelized asparagus, tomatoes and garlic for a quick and healthy meal. Top each off with avocados, salsa or hot sauce to pack in the flavor. Recipe makes 4 servings at 1 large taco each.
Nutrition (per serving): Calories: 308; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 176mg; Carbohydrate: 36g; Dietary Fiber: 12g; Sugar: 4g; Protein: 10g
4. LEMON PEPPER CHICKEN WITH SALSA & ROASTED ASPARAGUS | IOWA GIRL EATS
Get a taste of spring with this fresh and healthy 30-minute meal. Sautéed lemon pepper chicken breasts and asparagus are finished with a bright artichoke salsa and a sprinkle of feta cheese. Recipe makes 4 servings.
Nutrition (per serving): Calories: 271; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 73mg; Sodium: 669mg; Carbohydrate: 18g; Dietary Fiber: 7g; Sugar: 4g; Protein: 31g
5. ANGEL HAIR WITH SHRIMP & ASPARAGUS | SKINNYTASTE
Angel hair pasta with succulent shrimp, a light tomato broth and asparagus keeps this dinner on the lighter side. Each serving delivers plenty of protein and fiber and is also low in sodium. Recipe makes 4 servings at 1 1/2 cups each.
Nutrition (per serving): Calories: 384; Total Fat: 6g; Saturated Fat: 0g; Monounsaturated Fat: 3g; Cholesterol: 165mg; Sodium: 864mg; Total Carbohydrates: 51g; Dietary Fiber: 9g; Sugars: 4g; Protein: 28g
6. SPRING QUINOA WITH ASPARAGUS & PARMESAN | THE SCRUMPTIOUS PUMPKIN
Quinoa replaces traditional white rice in this modern take on the classic Italian dish. Melted Parmesan, sautéed asparagus and mushrooms come together in a hearty dish perfect for Meatless Mondays. Recipe makes 6 servings.
Nutrition (per serving): Calories: 435; Total Fat: 18g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 9mg; Sodium: 260mg; Carbohydrate: 48g; Dietary Fiber: 4g; Sugar: 2g; Protein: 16g
7. AVOCADO ASPARAGUS GAZPACHO | NUTRITION STRIPPED
Get your greens in with a bowl of chilled soup. This thick and creamy bowl of deliciousness is a combination of avocado, asparagus, lemon and herbs. It’s light and a great starter to any meal. Garnish with your favorite seeds or nuts for a bit of crunch. Recipe makes 4 servings.
Nutrition (per serving): Calories: 202; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 9g; Cholesterol: 0mg; Sodium: 532mg; Carbohydrate: 14g; Dietary Fiber: 3g; Sugar: 3g; Protein: 6g
8. ASPARAGUS PEA PASTA BOWL | MYFITNESSPAL’S RECIPES
This pasta salad bowl is loaded with tender asparagus and peas. The flavor gets kicked-up by a combination of lemon, feta and dill. For a vegan-friendly version, substitute the butter with olive oil and omit the feta cheese. Recipe makes 4 servings at 1 1/2 cups each.
Nutrition (per serving): Calories: 359; Total Fat: 9g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 22mg; Sodium: 251mg; Carbohydrate: 59g; Dietary Fiber: 6g; Sugar: 5g; Protein: 13g