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5-Minute Healthy Sautéed Asparagus

"Healthy Sauté" allows you to enjoy all of the great taste and health-promoting nutrients of asparagus while the easy Mediterranean Dressing enhances its delicate flavor.

Prep and Cook Time: 10 minutes Ingredients: 1 lb asparagus 3 TBS low-sodium chicken or vegetable broth Mediterranean Dressing: 3 TBS extra virgin olive oil 2 medium cloves garlic 2 tsp lemon juice sea salt and pepper to taste Optional: Sun-dried tomatoes and feta cheese

Directions:

1. Chop or press garlic and let for at least 5 minutes to enhance its health-promoting properties.
2. Heat 3 TBS broth over medium heat in a stainless steel skillet.
3. When broth is heatiing, snap off the woody bottom of asparagus stems, then cut the spears into 2-inch lengths. Cutting them into short pieces of equal length ensures quick, even cooking.
4. When broth begins to steam, add asparagus. Cover and cook for 5 minutes. The outside will be tender and the inside will be crisp. Thinner spears will take about 3 minutes. "Healthy Sauté" will concentrate both the flavor and nutrition of asparagus.
5. Transfer to a bowl. For more flavor, toss asparagus with the remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.)

   Serves 2

   Healthy Cooking Tips:

   To mellow the flavor of garllic, add garlic to asparagus for the last 2 minutes of cooking.
   

   Nutritional Profile

   

   Introduction to Recipe Rating System Chart

   In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 5-Minute Healthy Sautéed Asparagus is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

   5-Minute Healthy Sauteed Asparagus 1.00 serving 278.38 grams 238.12 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin C 25.22 mg 42.0 3.2 good vitamin A 1220.32 IU 24.4 1.8 good dietary fiber 4.96 g 19.8 1.5 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

   In-Depth Nutritional Profile for 5-Minute Healthy Sautéed Asparagus

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