Asparagus With Hazelnut Gremolata

Healthy Recipe:

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
Low fat = no more than 3 g of fat per serving

Dietitian's tip: Although only a side dish, this recipe is packed with nutrients. Asparagus is an excellent source of folate, and hazelnuts contain iron, magnesium, phosphorus and potassium.

By Mayo Clinic Staff
Serves 4


    1 pound asparagus, tough ends removed, then peeled if skin is thick
    1 clove garlic, minced
    1 tablespoon chopped fresh flat-leaf (Italian) parsley, plus sprigs for garnish
    1 tablespoon finely chopped toasted hazelnuts (filberts)
    1/4 teaspoon finely grated lemon zest, plus extra for garnish
    2 teaspoons fresh lemon juice
    1 teaspoon extra-virgin olive oil
    1/4 teaspoon salt


In a large pot fitted with a steamer basket, bring about 1 inch water to a boil. Add the asparagus, cover, and steam until tender-crisp, about 4 minutes. Remove from the pot.

In a large bowl, combine the asparagus, garlic, chopped parsley, hazelnuts, 1/4 teaspoon lemon zest, lemon juice, olive oil and salt. Toss well to mix and coat.

Arrange the asparagus neatly on a serving platter and garnish with parsley sprigs and lemon zest. Serve immediately.

Nutritional Analysis

(per serving)
Calories 37 Monounsaturated fat 2 g
Protein 2 g Cholesterol 0 mg
Carbohydrate 3 g Sodium 154 mg
Total fat 2 g Fiber 1 g
Saturated fat 0 g

Jan. 3, 2006

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