Roasting or steaming folate-rich vegetables, such as asparagus, is preferred over boiling as the vitamin is water soluble and can be leached into the cooking water. The shallots and sesame seeds not only add flavour but antioxidants as well.
© Rgumus | Dreamstime Stock Photos & Stock Free Images
Roasted Asparagus with Sesame Seeds
Serves 4
1 pound (500 g) asparagus spears, tough ends trimmed
1 tbsp (15 mL) extra virgin olive oil
2 tbsp (25 mL) chopped shallots
1 tbsp (15 mL) toasted sesame seeds
Salt and freshly ground pepper
4 Lettuce leaves
l
Preheat oven to 425°F/ 230°C. Prepare baking sheet by spraying with nonstick vegetable oil spray. Set aside.
Place asparagus in a single layer on a baking sheet in a single layer. Drizzle with olive oil. Roast for 10 minutes. Remove from oven and add shallots and sesame seeds; toss to distribute evenly. Continue to roast another 10 minutes. Remove from oven and allow to cool slightly. Season with salt and pepper and serve asparagus on plates lined with a lettuce leaf.
Nutritional information per serving
• Calories: 62
• Protein: 2 grams
• Fat: 5 grams
• Saturated fat: 1 gram
• Carbohydrate: 4 grams
• Dietary fibre: 2 grams
• Sodium: 50 milligrams
Enlightened Eater 
Leave a Reply