See the amazing asparagus! Just half a cup cooked, it contains more than 80 percent of the recommended daily allowance (RDA) for vitamin C and about 25 percent of the RDA for folic acid. (Folic acid prevents birth defects and is important for the formation of blood.) It also contains vitamin A, vitamin B6 and potassium, and is a good source of fiber and glutathione, a powerful antioxidant. It has no fat or cholesterol, and a portion (about five spears) of the green varietycontains only 20 calories.
Asparagus can be cooked in different ways. Unlike some vegetables, it is just as nutritious, either raw or cooked. And if you follow these healthy recipe, you will bring elegance to your table, along with a good health:
Asparagus Rolls Serves 4
Ingredients
1 kg of fresh asparagus
4 slices Swiss cheese
4 slices thinly sliced deli ham or turkey or ham
4 T. butter, melted
1 C dried bread or regular bread crumbs
½ C. grated Parmesan cheese
Steps
Preheat oven to 350 degrees F.
Take a large pot of water to a boil. Cook asparagus in boiling water for 1 minutes. Remove, and drain.
Layer a piece of cheese on a slice of ham, then you use about 3 to cut up to 4 asparagus spears on the cheese into slices.
Roll the ham andCheese over the asparagus, convenient and secure with a toothpick. Repeat with remaining ham, cheese and asparagus.
Place all the rolls in a pan, then pour melted butter over the entire court.
Sprinkle with breadcrumbs and Parmesan cheese.
The baking time is about 15 minutes, or until the mixture forms a crumb crust.
When buying fresh, look for stems that are firm and fairly straight, with well-trained, tightly closed tips. Contrary to commonOutlook, is the width of the shaft is not an indication of tenderness - thin or thick stems can be equally delicious. Be sure the stalks are of similar size, so they all cook at the same pace, since it only takes a few minutes until the stalks are crisp-tender. Do not be too long or you'll end up with mush.
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