Spring means asparagus is in season. In Australia it’s available between September and March, but the majority is produced now until November.
Asparagus has so much going for it. It has no fat, is low in sodium and has very low calories. It’s a great source of potassium, fibre, iron and magnesium. It’s also high in vitamin A, C and K.
It can be eaten raw or cooked - hot or cold. It’s also a big plus that it’s quick and easy to prepare and cook.
To prepare, either chop off the woody ends, or bend and let the stalk snap off where it naturally wants to.
Most cooking times are only a few minutes and there are many ways to get more asparagus in your diet.
For example :
- Stir fry - saute´ in the pan for several minutes along with your other vegetables.
- Add to omelettes or frittatas.
- Boil in salted water.
- Roast in the oven for 10 - 15 minutes.
- Add cooked or raw to salads.
Here’s our delicious asparagus casserole recipe.
Asparagus Casserole with Cheese and Panko Crumbs
Serves 4 - approximately 118 calories per serve
- 300g Asparagus
- 1 cup Skim Milk
- 2 tsp Cornflour
- 2 tsp Garlic Powder
- 2 tsp Onion Powder
- 4 Tbsp Panko Crumbs
- 40g Tasty Cheese
- Salt and Pepper
Preheat oven 180°
Grate cheese and measure out panko crumbs. Set aside.
Grease an ovenproof casserole dish with a small amount of oil or spread.
Cut or snap off woody ends from asparagus and arrange side by side in your dish. Season with salt and pepper.
Combine milk, garlic powder, onion powder and cornflour. Mix well to remove any lumps.
Pour over asparagus and cook in the oven for 10 minutes.
When 10 minutes is up, remove from the oven and sprinkle over panko crumbs and cheese. Return to the oven for approximately 5 more minutes. You can check the tenderness of the asparagus with a knife.
To make your casserole a little more golden you can add the grill element for the last few minutes of cooking if you like.