Asparagus season in Indiana is here! Get it while you can locally during the entire month of May.
Michelle Dudash, RDN, Registered Dietitian, Chef and Author of Clean Eating for Busy Families, gives us a lesson in “Asparagus 101.”
1. How to select asparagus
There are a number of you-pick farms in Indiana that grow asparagus, including Spencer Farms in Hamilton County. Go online to find the one closest to you.
2. How to trim asparagus
Bend the asparagus toward the stem end and it will naturally break off at the tender spot. The bottom part is too woody and stringy.
If you want to make it fancy, you can peel thick asparagus.
3. How to cook asparagus
The main ways to cook asparagus are steaming, sautéing, grilling, and roasting in the oven. Michelle uses all methods throughout the year, depending on the season and how much time she has to prep.
ROASTED CITRUS ASPARAGUS
1 bunch asparagus, woody bottom third cut off
1 teaspoon (2 g) grated orange zest
1 teaspoon (2 g) grated lime zest
1 teaspoon (5 ml) lime juice
1/8 teaspoon salt
Freshly ground black pepper
2 teaspoons (10 ml) extra-virgin olive oil
Preheat oven to 450°F (230°C, or gas mark 8) and line a large sheet pan with parchment paper or a silicone baking mat. Arrange asparagus in a single layer on the pan. In a small bowl, whisk together orange and lime zests, lime juice, salt, and pepper and then drizzle in the oil while whisking. Pour evenly over the asparagus. Toss the asparagus gently with your hands to coat completely. Bake 14 minutes until fork-tender.
TOTAL PREP AND COOK TIME: 20 MINUTES • YIELD: 4 SERVINGS, ABOUT
6 SPEARS EACH
PER SERVING: 29 CALORIES; 2 G TOTAL FAT; TRACE SATURATED FAT; 1 G PROTEIN; 2 G CARBOHYDRATE; 1 G DIETARY FIBER; 0 MG CHOLESTEROL.
Reprinted with permission from Clean Eating for Busy Families, revised & expanded, by Michelle Dudash, RD.
To learn more, visit www.dishwithdudash.com.