๐ฑ๐ Asparagus with Lemon Broth (Low Sodium) ๐๐ฑ
Asparagus with Lemon Broth is a delightful and healthy dish that features fresh asparagus spears cooked in a flavorful, low-sodium lemon broth. This dish is a celebration of spring flavors and is perfect for those seeking a light, nutritious, and delicious meal.
History:
The history of asparagus dates back to ancient times, with its cultivation dating to over 2,000 years ago. The dish itself, asparagus with lemon broth, is a contemporary creation designed to celebrate the natural flavors of the asparagus while infusing it with the zesty and refreshing taste of lemon. It’s a modern take on a classic vegetable preparation.
Components:
- Fresh Asparagus Spears: The star of the dish, asparagus is known for its vibrant green color and earthy, slightly nutty flavor.
- Lemon Broth: This is a simple, light, and aromatic broth made by combining water, lemon juice, lemon zest, and perhaps a touch of olive oil. It’s a low-sodium alternative to traditional broth or stock.
- Seasonings: A pinch of salt (adjust according to your dietary needs), black pepper, and optionally some fresh herbs like parsley or chives.
Steps to Prepare:
-
Preparation: Wash the asparagus thoroughly and trim the tough ends by snapping them off. Zest and juice a lemon, and chop any fresh herbs you plan to use.
-
Blanch Asparagus: Bring a pot of water to a boil. Add the asparagus spears and cook for 2-3 minutes or until they become bright green and slightly tender. Immediately transfer them to an ice bath to stop the cooking process and preserve their vibrant color.
-
Prepare the Lemon Broth: In a separate saucepan, combine water, lemon juice, lemon zest, and a pinch of salt. You can also add a small amount of olive oil for extra richness. Simmer this mixture for a few minutes to infuse the flavors.
-
Serve: Arrange the blanched asparagus on a serving platter or individual plates. Pour the lemon broth over the asparagus, and season with black pepper. Garnish with fresh herbs if desired.
-
Enjoy: Your asparagus with lemon broth is ready to be savored. The low-sodium lemon broth enhances the natural flavors of the asparagus, giving it a zesty, refreshing twist.
Time Needed:
- Preparation: 10-15 minutes
- Cooking: 5-10 minutes
- Total Time: Approximately 15-25 minutes
This dish is not only delicious but also a great source of vitamins and minerals. The low-sodium lemon broth adds a burst of citrusy flavor, making it a perfect side dish for a variety of meals. It’s a healthy and delightful way to enjoy asparagus when it’s in season. ๐ฝ๏ธ๐๐ฟ
Certainly! Here are the nutrition facts and health information for a serving of Asparagus with Lemon Broth:
Nutrition Facts (Approximate Values for a Single Serving):
- Calories: 30-40 calories
- Total Fat: 0-1g
- Cholesterol: 0mg
- Sodium: 0-50mg (depending on the amount of salt used)
- Total Carbohydrates: 6-8g
- Dietary Fiber: 3-4g
- Sugars: 2-3g
- Protein: 2-3g
- Vitamin A: 15-20% of the Daily Value (DV)
- Vitamin C: 20-25% of the DV
- Folate: 15-20% of the DV
- Potassium: 10-15% of the DV
Health Information:
- Low in Calories: Asparagus with Lemon Broth is a low-calorie dish, making it a great option for those looking to manage their calorie intake.
- Low in Fat: This dish is generally low in fat, which is heart-healthy.
- Low in Sodium: The sodium content can be controlled by adjusting the amount of salt used. By using low-sodium or no-sodium broth and minimizing added salt, it can be suitable for a low-sodium diet.
- High in Fiber: Asparagus is a good source of dietary fiber, which is beneficial for digestive health.
- Rich in Vitamins: Asparagus is high in vitamins A, C, and folate, which are essential for various bodily functions, including immune support and cell growth.
- Potassium: Asparagus provides a moderate amount of potassium, which is important for maintaining healthy blood pressure and proper muscle and nerve function.
Overall, asparagus with lemon broth is a nutritious and health-conscious choice. It’s a great way to enjoy the unique taste and nutritional benefits of asparagus while keeping your calorie and sodium intake in check.
