
Food Security and Sustainability
In salads, soup and quiche, and as a side dish or even a main dish, asparagus is a favorite vegetable in the cuisines of France and Belgium. When roasted, the flavor of asparagus becomes sweeter and more intense — and, as a cooking method, roasting vegetables can be as easy and quick as steaming.
To enhance the flavor of roasted asparagus, an orange-tarragon aioli blends plain low-fat yogurt and reduced-fat mayonnaise with citrus and herbs into a savory sauce with less fat and calories than traditional hollandaise.
1 ¼ pounds asparagus, with tough ends broken off *
2 tablespoons olive oil
Pepper, to taste
⅓ cup low-fat plain yogurt
⅓ cup reduced-fat mayonnaise
2 tablespoons minced fresh tarragon or 2 teaspoons dried tarragon
1 tablespoon minced shallots
1 small garlic, minced
2 teaspoons orange zest
1 teaspoon Dijon mustard
¼ cup fresh orange juice
Minced tarragon sprigs, for garnish
Before you begin: Wash your hands.
* The ends of the asparagus stalks will break at the place where they become tender.
Serves 4
Calories: 190; Calories from fat: 120; Total fat: 14g; Saturated fat: 2g; Trans fat: 0g; Cholesterol: 10mg; Sodium: 180mg; Total carbohydrate: 14g; Dietary fiber: 3g; Sugars: 9g; Protein: 4g
Roberta Duyff, MS, RD, FAND, is author of Academy of Nutrition and Dietetics Complete Food and Nutrition Guide and 365 Days of Healthy Eating.
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