Spring has sprung: Asparagus with Tarragon Vinaigrette

April 7th, 2014 by Live Well Omaha Kids

Written by Courtney Brewer, Live Well Omaha Kids
Recipe provided by Toni Kuehneman, MS, RD, LMNT; Cardiac Dietitian; Alegent Creighton Health

This weekend, I spotted the start of lawns turning green and the budding of my neighbors’ tulips. I also woke up to the birds chirping and singing at the first sight of daylight. Spring has to be my favorite time of year. Spring also means the arrival of one of my favorite vegetables… asparagus!

Growing up, I would help my mom hunt the tall grass ditches along the gravel roads in South Dakota for the patches of wild asparagus every Mother’s Day weekend. She taught me the perfect way to cut the stalk with a pairing knife — right below the dirt line and at a slight angle. We’d fill our grocery bags and head home to clean them up and get them ready for Sunday dinner.

Thank you Toni Kuehneman for sharing this wonderful asparagus recipe. It’s nice to have a change from my usual steamed or roasted asparagus!


Asparagus with Tarragon Vinaigrette

20-24 asparagus spears, trimmed
1 Tbsp. white or red wine vinegar
1 Tbsp. olive oil
¼ tsp. Dijon mustard
½ tsp. dried tarragon
¼ tsp. garlic powder
1/8 tsp. ground black pepper

Place asparagus and 1-2 tablespoons water in a covered dish and microwave on high 3 to 4 minutes.

Mix together vinegar, oil, and spices.  Pour over asparagus, gently stirring to coat.  Serve immediately.

An alternate method to cook asparagus is to roast the spears.  Drizzle a small amount of olive oil on the asparagus and place in an oven proof dish.  Roast in a preheated oven at 400 degrees until tender about 10-15 minutes; time depends on the thickness of the spears.  Pour vinaigrette over the roasted spears, gently stirring to coat.  Serve immediately.

Makes 4 servings
Serving size: 5 or 6 spears
Calories per serving: 60
Carbohydrate: 5 grams
Fiber: 2 grams
Protein: 2 grams
Fat: 4 grams
Saturated fat: 0.5 gram
Trans fat: 0
Sodium: 8 milligrams

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