🥦🌰 Asparagus Almond Casserole 🥦🌰
History:
The history of Asparagus Almond Casserole is not as well-documented as some other dishes, but it likely originated in the United States during the mid-20th century. Casseroles were popular during this time, and this particular recipe likely evolved as a way to make asparagus more appealing and flavorful.
Components:
- Fresh asparagus spears
- Sliced almonds
- Cream of mushroom soup
- Grated Parmesan cheese
- Butter
- Salt and pepper
- Bread crumbs (optional, for a crispy topping)
Steps to Prepare:
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Preheat your oven to 350°F (175°C).
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Prepare the asparagus: Wash and trim the tough ends of the asparagus. You can blanch them in boiling water for a couple of minutes to soften them slightly, but this is optional.
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Make the sauce: In a saucepan, melt some butter over medium heat. Add the sliced almonds and sauté them until they turn golden brown and fragrant. Stir in the cream of mushroom soup and Parmesan cheese. Season the mixture with salt and pepper to taste. Heat it until it’s well combined and warm.
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Layer the casserole: In a casserole dish, arrange the asparagus in a single layer. Pour the almond and mushroom sauce evenly over the asparagus.
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Optional topping: If you like a crispy topping, you can sprinkle some bread crumbs over the sauce.
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Bake: Cover the casserole dish with foil and place it in the preheated oven. Bake for about 25-30 minutes, or until the asparagus is tender. If you added bread crumbs, you can remove the foil for the last 5-10 minutes of baking to brown the top.
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Serve: Once it’s done, take it out of the oven and let it cool for a few minutes. Then, serve your Asparagus Almond Casserole as a delicious and flavorful side dish.
Time Needed:
- Preparation time: 15-20 minutes
- Cooking time: 25-30 minutes
- Total time: Approximately 40-50 minutes
Enjoy this delightful Asparagus Almond Casserole as a side dish at your next family dinner or holiday gathering. 🍽️🥦🌰
🥦🌰 Asparagus Almond Casserole Nutrition and Health Information 🥦🌰
Nutrition Facts (Approximate):
- Serving Size: 1 serving (1/6th of the casserole)
- Calories: 225
- Total Fat: 15g
- Saturated Fat: 6g
- Trans Fat: 0g
- Cholesterol: 22mg
- Sodium: 370mg
- Total Carbohydrates: 15g
- Dietary Fiber: 3g
- Sugars: 3g
- Protein: 9g
- Vitamin D: 4% DV
- Calcium: 12% DV
- Iron: 15% DV
- Potassium: 11% DV
Health Information:
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Asparagus Benefits: Asparagus is a nutrient-dense vegetable. It is a good source of dietary fiber, folate, vitamins A, C, E, and K. It is also known for its potential anti-inflammatory and antioxidant properties.
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Almonds Benefits: Almonds are a heart-healthy nut, rich in monounsaturated fats and vitamin E. They can contribute to heart health, help in weight management, and provide essential nutrients.
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Cream of Mushroom Soup: While the cream of mushroom soup adds creaminess and flavor to the casserole, it can be high in sodium and saturated fat. You can consider using low-sodium or reduced-fat versions for a healthier option.
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Portion Control: The provided nutrition facts are for a single serving of the casserole, which is one-sixth of the total dish. Keep in mind that portion control is essential for managing calorie and fat intake.
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Customization: You can make this dish healthier by reducing the amount of butter, cheese, and using whole-grain breadcrumbs. Additionally, you can use a low-fat alternative to the cream of mushroom soup to reduce the saturated fat content.
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Balance and Variety: As part of a balanced diet, this casserole can be a delicious and nutritious addition, particularly if it’s paired with a variety of other fruits and vegetables to ensure a wide range of nutrients.
Remember that nutritional values can vary depending on the specific brands and ingredients you use, so it’s always a good practice to check the labels and adapt the recipe to your dietary needs and preferences.
