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Asparagus and Tomato Saute

Asparagustomatosaute

Beautiful, Healthy and Delicious – Spring is in the Air!

Being one of the first vegetables to be harvested in spring, asparagus is not only delicious but is full of health benefits. Asparagus is one of the top 20 nutrient dense foods based on caloric content. It is loaded with vitamins A, C, E, K and Chromium, which enhances the ability of insulin to transport glucose into cells.

Asparagus is also high in fiber, which helps maintain a healthy digestive tract by curbing constipation and helping the body to rid itself of toxins.

This recipe not only contains asparagus but other delicious vegetables to make it extra healthy. Feel free to add other seasonal fresh vegetables into the mix.

Asparagus

Ingredients:

  •               1 1/2 cups whole (organic) cherry or grape tomatoes
  •               1 bunch (organic) asparagus (or about 10 oz.), chopped in thirds.  

(Other vegetables may also be added such as zucchini, bell pepper)

  •               1/2 red onion, sliced
  •               Whole garlic cloves, to taste (start with 2-4)
  •               2 lemons, quartered and seeds removed (optional)
  •               1 tablespoon olive or avacado oil
  •               1 teaspoon fresh or dried thyme
  •               Himalayan sea salt & cracked pepper, to taste
  •               1 teaspoon fresh or dried thyme

For A Main Course Option add in:

  •               1-2 boneless, skinless chicken breasts, cubed 
  •              Or 1 15 oz. can white beans, drained and rinsed for a vegetarian option
  •              Cooked whole grain such as quinoa, farro, brown rice 

Preparation:

  1. Prep your veggies and place in medium size bowl along with salt, pepper and thyme. Drizzle with 1 tsp. of oil and mix to coat.
  2. Add the remaining oil to a large saute pan and heat on medium to medium high.
  3. If using chicken, add chicken to skillet and cook until no longer pink inside, about 5-10 minutes.
  4. Add vegetables and lemons and cook for about 8 to 10 minutes stirring occasionally, or until tomatoes soften.
  5. A few minutes before you’re ready to remove from heat, add beans (if using) and let warm through.
  6. Serve on a bed of grains of choice (optional).

 

Serves 2 generously.

Adapted from “The Simple Veganista” by Sue Smith

Additional References: Medical News Today and Web MD