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Roasted asparagus and mushrooms with rosemary

April 15, 2016 | Tanya M. Salcido
Roasted asparagus and mushrooms

Celebrate spring by serving up a platter of roasted asparagus and mushrooms. The simple combination provides a wealth of nutrients and health benefits in just a few bites.

Packed with fiber and antioxidants, asparagus has vitamin C, beta-carotene and several other protective phytochemicals, or plant-based chemicals that have healthful benefits, says Diane Basurto, a registered dietitian with the UCI Health Weight Management Program. Asparagus is also an excellent source of folate and vitamin K.

Mushrooms contain a mineral, selenium, which plays a role in liver enzyme function and helps to detoxify some cancer-causing compounds in the body. The fiber, potassium and vitamin C content in mushrooms all contribute to cardiovascular health

Not only is this dish packed with nutrition, says Basurto, but it is also both gluten-free and dairy-free — satisfying the tastes for all audiences.

Basurto suggests pairing the dish with quinoa, topped with walnuts, for added cancer-preventive ingredients.

Roasted Asparagus and Mushrooms with Rosemary

Gluten-free and dairy-free

Serving: ¾ cup

Ingredients

  • 1 pound trimmed fresh asparagus
  • 8 ounces shiitake or button mushrooms, cleaned and trimmed
  • 2 teaspoons olive, canola, or corn oil
  • 1 teaspoon chopped fresh rosemary or ½ teaspoon dried rosemary, crushed
  • Freshly ground black pepper
  • Garlic powder (optional)

Directions

Heat oven to 500 degrees. Place asparagus spears and mushrooms in a large plastic bag with a tight-fitting seal. Drizzle oil over asparagus mixture in bag and add rosemary. Seal the bag tightly and shake gently.

Arrange asparagus and mushrooms in a single layer on a large baking sheet. Season the vegetables with pepper and garlic powder, if desired. Bake for about 10 minutes, or until asparagus is tender-crisp.

Nutritional Information

  • 61 calories
  • 2.5 g fat
  • 0 mg cholesterol
  • 6 g carbohydrates
  • 3 g dietary fiber
  • 5 mg sodium
  • 4 g protein

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Comments

Mike Bishop
May 05, 2016

Love the heathy recipes! It would be great if you could add a button to easily save them as PDFs!

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