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