Recipe: Asparagus with hazelnut gremolata

Dietitian's tip: Although only a side dish, this recipe is packed with nutrients. Asparagus is an excellent source of folate, and hazelnuts contain iron, magnesium, phosphorus and potassium.

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving

Low fat = no more than 3 g of fat per serving

SERVES 4

Ingredients

1 pound asparagus, tough ends removed, then peeled if skin is thick
1 clove garlic, minced
1 tablespoon chopped fresh flat-leaf (Italian) parsley, plus sprigs for garnish
1 tablespoon finely chopped toasted hazelnuts (filberts)
1/4 teaspoon finely grated lemon zest, plus extra for garnish
2 teaspoons fresh lemon juice
1 teaspoon extra-virgin olive oil
1/4 teaspoon salt

Directions

In a large pot fitted with a steamer basket, bring about 1 inch water to a boil. Add the asparagus, cover, and steam until tender-crisp, about 4 minutes. Remove from the pot.

In a large bowl, combine the asparagus, garlic, chopped parsley, hazelnuts, 1/4 teaspoon lemon zest, lemon juice, olive oil and salt. Toss well to mix and coat.

Arrange the asparagus neatly on a serving platter and garnish with parsley sprigs and lemon zest. Serve immediately.

Nutritional Analysis

(per serving)

Calories	37	Monounsaturated fat	2 g
Protein	2 g	Cholesterol	0 mg
Carbohydrate	3 g	Sodium	154 mg
Total fat	2 g	Fiber	1 g
Saturated fat	0 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Vegetables

DIABETES MEAL PLAN EXCHANGES

Nonstarchy vegetables

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DASH EATING PLAN SERVINGS

Vegetables

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Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.

By Mayo Clinic Staff
Jan. 3, 2006

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