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3-Minute "Healthy Sautéed" Asparagus
"Healthy Sautéing" is my revolutionary new way to cook Asparagus. Top with the easy-to-prepare Mediterranean Dressing for a dish that is both delicious and health-promoting. For best results I recommend cooking Asparagus whole and cutting into pieces after cooking.(Taken from page 129 of the 2nd Edition of the World's Healthiest Foods book.)
3-Minute Prep and Cook Time: 3minutes

  • 1 lb Asparagus (medium thickness)
  • 3 TBS low-sodium chicken or vegetable broth, or water
  • Mediterranean Dressing
  • 3 TBS extra virgin olive oil (or to taste)
  • 2 tsp lemon juice
  • 1 medium clove garlic, pressed or finely chopped
  • sea salt and pepper to taste


  1. Chop or press garlic and let it sit for at least 5 minutes.
  2. Snap or cut off the woody bottoms of Asparagus stems and save them for soup. Thick Asparagus may require peeling to remove tough skin.
  3. Heat 3 TBS broth or water in a stainless steel skillet covered with a tight fitting lid over medium heat if using a medium-size burner or medium-low heat if using a large burner. Watch broth closely as it will begin to steam in a few seconds.
  4. As soon as liquid begins to steam,add Asparagus. Cover with a tight fitting lid. and cook for 3 minutes. The outside will be tender, and the inside will be crisp. "Healthy Sauté" will concentrate both the flavor and nutrition of Asparagus.
  5. Transfer to a plate. For more flavor top Asparagus with the Dressing ingredients while it is still hot. (Mediterraean Dressing does not need to be made separately.) Research shows that fat-soluble vitamans and carotenoids found in foods, such as Asparagus, may be better absorbed when consumed with fat-containing foods like extra virgin olive oil.
Serves 2 <

Nutritional Profile

7-Minute Health Steamed Butternut Squash
1.00 serving
(256.54 grams)
Calories: 229


 vitamin A284%

 vitamin C69%


 vitamin E23%

 vitamin B622%


 vitamin B120%



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 3-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.

7-Minute Health Steamed Butternut Squash
1.00 serving
256.54 grams
Calories: 229

Nutrient Amount DRI/DV
World's Healthiest
Foods Rating
vitamin A 2553.65 mcg RAE 284 22.3 excellent
vitamin C 51.57 mg 69 5.4 very good
molybdenum 12.00 mcg 27 2.1 good
vitamin E 3.46 mg (ATE) 23 1.8 good
vitamin B6 0.37 mg 22 1.7 good
manganese 0.49 mg 21 1.7 good
vitamin B1 0.24 mg 20 1.6 good
magnesium 81.75 mg 19 1.5 good
pantothenic acid 0.96 mg 19 1.5 good
copper 0.17 mg 19 1.5 good
World's Healthiest
Foods Rating
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for 3-Minute "Healthy Sautéed" Asparagus

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