Healthy asparagus

This succulent, savory vegetable contains a stimulating blend of nutrients, making this member of the lily family a fantastic food for your health.

High in Vitamin K and folate, asparagus is extremely well balanced, even among nutrient-rich vegetables. Asparagus is high in anti-inflammatory nutrients and provides a wide variety of antioxidant nutrients. Furthermore, asparagus may help fight or protect against certain cancers, including bone, breast, lung and colon cancers. Asparagus is extremely low in calories. At about 20 per serving (five spears), it has no fat, and is low in sodium. It can be eaten raw or cooked. Here is a tasty recipe for you to try at home.

Healthy Asparagus Frittata

Total Servings: 4
Calories per serving: 260
Protein: 21g
Carbs: 6 g
Fat: 17g
Preparation time: 15 minutes
Cooking time: 10 minutes

1 tablespoon olive oil
½ cup sliced shallots
½ teaspoon salt
1 pound thin spear asparagus, tough ends snapped off, spears cut diagonally into 1-inch lengths
6 large eggs
1 tablespoon minced fresh chives
¼ teaspoon dried tarragon
1 cup shredded light Cheddar cheese

1. Heat oil in a frying pan over medium heat. Add shallots and cook, stirring occasionally for about 3 minutes then add asparagus and cook for an additional 3 minutes.
2. Beat the eggs and stir in the chives and tarragon. Pour the egg mixture into the pan and cook until almost set, but still runny on top, about 4 to 5 minutes. While cooking, pre-heat oven broiler.
3. Sprinkle light Cheddar cheese over the eggs and put in oven to broil until cheese is melted and browned, and the centre is set, about 6 to 8 minutes. Remove pan from oven and cut frittata into pieces and garnish with mint.

With thanks to Live'ly Executive Chef Kassem Taha. Contact Live'ly on 04-3481008 or visit

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