Not only is asparagus a tasty vegetable, it also provides a good source of nutrients. It is an excellent source of vitamin K, which is essential for proper blood clotting. It also contains a type of phytonutrient that may offer potential as a cancer preventive. A phytonutrient is a chemical present in plants which may have health benefits. Asparagus is a versatile vegetable. Cooking in the oven provides a way to add additional flavor with flavored oils and other vegetables such as shallots. Its short cooking time makes preparation easy for a quick addition to your meal.
Step 1
Preheat your oven to 425 degrees Fahrenheit.
Step 2
Rinse asparagus under cool water. Drain and pat dry with paper towels. You can plan on four to six stalks per serving depending upon the thickness of the asparagus.
Step 3
Remove the woody end of the stalk. You can simply snap the ends off. The stalk will break at the point where the thicker portion ends. Alternatively, you can cut the ends of the stalks with a knife to make their lengths even for a more attractive presentation.
Step 4
Place the stalks in a bowl. Add about 1 tbsp. of olive oil to the bowl and mix. You can also use an infused oil such as one flavored with lemon, garlic or other herbs for a subtle flavor addition.
Step 5
Line a baking sheet with aluminum foil. Spray the foil with cooking spray to prevent sticking.
Step 6
Place the prepared asparagus on the baking sheet. Salt and pepper the stalks. For a burst of flavor, you can use a gourmet sea salt. Freshly ground black pepper will also improve the flavor of the cooked asparagus. You can also use other peppers such as a pepper blend or a flavored spice such as lemon pepper.
Step 7
Add additional ingredients to taste, such as finely diced shallots, red peppers or garlic. You can also top the asparagus with a sprinkling of grated Parmesan cheese.
Step 8
Place the baking sheet in the preheated oven. Cooking time will vary depending upon the thickness of the asparagus. Young, slender stalks may only take five or six minutes. Thicker stalks may take up to 15 minutes.
Step 9
Keep an eye on the asparagus while it is cooking. Test for tenderness after about five minutes of cooking time. You can use a fork to make sure the asparagus is cooked to your liking.
Step 10
Drizzle the finished asparagus with a bit of freshly squeezed lemon or balsamic vinegar if desired.
Tips and Warnings
- You will get the best results from cooking in the oven when using asparagus stalks of uniform size. For a colorful presentation, try a mix of green, white and purple asparagus if available at your grocery store. Oven roasting works well with wild asparagus too.
- Remove asparagus from the oven if tips start browning to prevent overcooking.
Things You'll Need
- Asparagus
- Baking sheet
- Aluminum foil
- Chef knife (optional)
- Cooking spray
- Salt
- Pepper
- Other spices or flavorings (optional)
References
- U.S. Department of Agriculture Nutrient Data Laboratory
- "Seminars in Oncology"; Cancer Prevention with Natural Compounds; N. Gullett, et al.; June 2010
- Olive Oil Source: Infusing Olive Oil
- Still Tasty: Asparagus-Fresh, Raw
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