Roasted asparagus is perfect simple dish for breakfast and brunch. Asparagus is low-calorie and low-carb, so it is a great vegetable to incorporate in your diet, for a healthy breakfast. Moreover, roasted asparagus can be served for Easter brunch!
Asparagus has neutral, mild nutty flavor, excellent addition to the dishes with proteins such as eggs, fish and meat. Many brunch ideas to choose from!
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What’s great, asparagus is packed with a lot of vitamins and minerals. A, C, E, K and B6 vitamins. Iron, copper, potassium, calcium, folate and fiber. And that’s all in these small green veggies!
Moreover, asparagus helps in preventing cancer and urinary infections. It is good for digestion and for your mood!
Moreover, asparagus is low in fat and calories. For example, 1 cup of roasted asparagus has only 32 calories.
How to cook asparagus – roasted asparagus
Oven roasted asparagus the best way to prepare this vegetables. Cooking the asparagus activates it’s health benefits. So it is important not to overcook or under-cook the asparagus. Boiling process will leave a lot of vitamins in the water. Moreover, to my mind, asparagus in oven produces more flavor.
To my mind, the best way to store fresh asparagus, is to treat them like flowers. Trim the bottoms of asparagus, put it in glass jar, filled with water. The water should cover just the inch of asparagus. It is important the main part of asparagus don’t get wet, do don’t wash it before storing! Cover the tops with a plastic wrap and refrigerate up to 4 days.
Roasted asparagus can be stored in a covered glass container for up to 3 days. Reheat it in the oven for about 10 minutes or microwave for 1-2 minutes.
Look for firm, straight, bright green stems. The tips of asparagus should be closed and compact. As I already mentioned before, better choose the asparagus that was stored properly, at least in a bin with water. If not, check the bottom of the stem and choose the ones that are still moist.
I like to choose a little bit thicker asparagus stems, so it is easier to control the cooking in the oven. Thin asparagus can be easily overcooked.
Asparagus season is from February to June, when it has the maximum health benefits. So grab this recipe or our other asparagus with trout for dinner to prepare healthy and tasty dishes!
How to fry an egg
I have a small pan, where I can cook 1 egg. This pan is a must-have to make fast breakfast or snack for 1 person. However any small pan you have will do the job.
I like to cook the egg on a medium heat without flipping and covering. The egg white will harden, while the yolk remains runny, so it can be served as a sauce for asparagus. However, if you are afraid the your egg whites are runny, you can lower the heat and cover with a lid. The whites should set in about a minute or two.
Rinse asparagus under cool water and use a brush to remove any dust. Then snap off an inch of the bottom of each stem.The woody end of asparagus should easily break when you push with your fingers. Drain asparagus on a paper towel.
Roasted asparagus is perfect simple dish for breakfast and brunch. Asparagus is healthy and lean, and it is a great vegetable to incorporate in your diet.
- 11 asparagus spears
- 1/2 tsp salt
- 1 tsp pepper
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 egg
- 1/4 salad leaves
- Preheat an oven to 425 F / 220 C.
- Drizzle prepared asparagus with a tbsp of olive oil, add salt, pepper, garlic. Gently massage the stems, so that all are covered with oil and spices.
- Place asparagus in baking tray in one layer. Roast for 10-15 min until tender.
- Meanwhile heat a tbsp of olive oil in a small pan. Add egg and cook on a medium low heat for about 2 minutes, until whites are cooked through, but yolk is still runny.
- Serve asparagus on a plate. Place egg on top and salad on a side. Enjoy!