Tender, sweet and vibrantly green, asparagus embodies spring. These nutrient-dense spears are low in calories and high in vitamins K, A, C and folic acid. Plus, they’re loaded with dietary fiber. Whether roasted, sautéed, grilled or steamed, asparagus adds flavor and a pop of color to spring dishes.
1.虾和芦笋Zoodle意大利面|EATING BIRD FOOD
It takes just 20 minutes to whip up this quick and easy low-carb garlic shrimp and asparagus zoodle pasta. This weeknight dinner uses only 10 ingredients: asparagus, shrimp, zucchini, lemon juice, garlic, crushed red pepper, salt, black pepper, olive oil and parsley. If you don’t have a spiralizer, slice zucchini into thin matchsticks instead. Recipe makes 2 servings.
营养（每份）：卡路里：352;总脂肪：10克；饱和脂肪：1g;单不饱和脂肪：5G;胆固醇：361mg;钠：727mg;碳水化合物：21G；饮食纤维：7g;糖：10克；蛋白质：48克
2.POACHED EGG & ASPARAGUS SALAD|EAT SPIN RUN REPEAT
这款荷包蛋，芦笋和芝麻菜沙拉在不到30分钟的时间内享用健康的早午餐。荷包蛋中的丝状蛋黄为下面的明亮草药和新鲜蔬菜增添了丰富性。食谱在1个鸡蛋 + 1/2的蔬菜混合物中可生产2份。
营养（每份）：Calories: 208; Total Fat: 12g; Saturated Fat: 3g; Monounsaturated Fat: 7g; Cholesterol: 212mg; Sodium: 92mg; Carbohydrate: 15g; Dietary Fiber: 6g; Sugar: 8g; Protein: 13g
3.烤番茄和芦笋黑豆炸玉米饼|FOOD FITNESS FRESH AIR
烤蔬菜在这些美味的炸玉米饼中捕捉了聚光灯，里面装满了焦糖芦笋，西红柿和大蒜，以便快速健康。每个用鳄梨，莎莎酱或辣酱上面放上每个味道，以包装味道。食谱在1个大炸玉米饼时煮4份。
营养（每份）：Calories: 308; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 176mg; Carbohydrate: 36g; Dietary Fiber: 12g; Sugar: 4g; Protein: 10g
4.LEMON PEPPER CHICKEN WITH SALSA & ROASTED ASPARAGUS|IOWA GIRL EATS
这顿新鲜健康的30分钟餐点可以品尝春天。炒柠檬胡椒鸡胸肉和芦笋配以明亮的朝鲜蓟莎莎酱和一堆羊奶酪。食谱送4份。
营养（每份）：Calories: 271; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 73mg; Sodium: 669mg; Carbohydrate: 18g; Dietary Fiber: 7g; Sugar: 4g; Protein: 31g
5.ANGEL HAIR WITH SHRIMP & ASPARAGUS|Skinnytaste
Angel hair pasta with succulent shrimp, a light tomato broth and asparagus keeps this dinner on the lighter side. Each serving delivers plenty of protein and fiber and is also low in sodium. Recipe makes 4 servings at 1 1/2 cups each.
营养（每份）：卡路里：384;总脂肪：6G；饱和脂肪：0g;单不饱和脂肪：3G;胆固醇：165mg；钠：864mg;总碳水化合物：51克；饮食纤维：9g;糖：4G；蛋白质：28G
6。SPRING QUINOA WITH ASPARAGUS & PARMESAN|美味的南瓜
藜麦在经典的意大利菜肴中取代了传统的白米饭。融化的帕玛森，炒芦笋和蘑菇融合在一起，穿着丰盛的菜肴，非常适合无肉星期一。食谱送6份。
营养（每份）：Calories: 435; Total Fat: 18g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 9mg; Sodium: 260mg; Carbohydrate: 48g; Dietary Fiber: 4g; Sugar: 2g; Protein: 16g
7。鳄梨芦笋凉亭|NUTRITION STRIPPED
Get your greens in with a bowl of chilled soup. This thick and creamy bowl of deliciousness is a combination of avocado, asparagus, lemon and herbs. It’s light and a great starter to any meal. Garnish with your favorite seeds or nuts for a bit of crunch. Recipe makes 4 servings.
营养（每份）：Calories: 202; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 9g; Cholesterol: 0mg; Sodium: 532mg; Carbohydrate: 14g; Dietary Fiber: 3g; Sugar: 3g; Protein: 6g
8。ASPARAGUS PEA PASTA BOWL|MYFITNESSPAL’S RECIPES
This pasta salad bowl is loaded with tender asparagus and peas. The flavor gets kicked-up by a combination of lemon, feta and dill. For a vegan-friendly version, substitute the butter with olive oil and omit the feta cheese. Recipe makes 4 servings at 1 1/2 cups each.
营养（每份）：Calories: 359; Total Fat: 9g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 22mg; Sodium: 251mg; Carbohydrate: 59g; Dietary Fiber: 6g; Sugar: 5g; Protein: 13g
