Growing up, my dad always referred to asparagus as “arrowheads.” Looking back, it was probably his corny way of encouraging me to enjoy eating them. Why? Because they are PACKED with nutrients!! Thanks, Dad!
Asparagus is a nutritional powerhouse, loaded with potassium, dietary fiber, folate, thiamin (vitamin B1), vitamin B6, among many other nutrients. It is low in calories and sodium, and contains no fat or cholesterol. Must I repeat why veggies are so spectacular?
I want to go back to folate. One 5.3 oz. serving of arrowheads contains 60% of the USRDA (recommended daily allowance) of folate. You may have heard about the importance of folate for women of childbearing age, but it is important for everyone. Folate helps our bodies make new cells and is important for cardiovascular health.
Yes, many cereals are fortified with folate and yes, you can take supplements (and should if you are a female of child-bearing age to prevent neural tube defects), but you have to wonder the benefits of getting nutrients from Mother Nature rather than a pill.
Asparagus may also help with arthritis and rheumatism as well as water retention due to its diuretic effects.
So what are you waiting for? Go get your hands on some of this wonder veggie and do your body good!
Try this H3 Recipe: Asparagus Stuffed Chicken
INGREDIENTS:
4 oz. Asparagus, lightly steamed
1 pound Chicken breast
2 Tbsp Panko breading
To taste Salt and pepper
Eggwash
PREPARATION:
- Clean and trim excess fat from chicken breasts.
- Cut asparagus to a four inch stalk including the tip.
- Lay chicken out and sprinkle with salt and pepper.
- Lay asparagus on chicken and roll breast around the asparagus.
- Set on parchment lined sheet pan and brush with eggwash.
- Roll chicken in Panko breading.
- Lightly spray oil and bake 15-20 minutes at 325°.
- Serve with 2 oz. Dijon mustard sauce.
Number of servings: 4
Serving Size: 1 breast, stuffed
Calories: 140
Fat Grams: 3
This recipe looks great! I'm printing it now and we will add it to our list of must try!
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