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    Recipe of the WeekComplete Recipe Archive

    Oven-roasted Asparagus

    Let vegetables be the main event on your lunch and dinner plate, because they're naturally rich in disease-fighting phytochemicals and antioxidants. Asparagus is rich in Vitamins A and C (antioxidants) and folate, a B vitamin important for women of child-bearing age to prevent neural tube defects in babies. You can steam veggies without fat, but oven-roasted vegetables cook and taste better with a little added fat. More important, fat (olive oil) is necessary for absorbing certain nutrients, like the Vitamin A in asparagus.

    Makes 4 servings

    Ingredients
    1½ pounds fresh asparagus spears
    1½ tablespoons olive oil
    1½ tablespoons salt-free lemon pepper seasoning

    Directions
    1. Preheat oven to 450 F.

    2. Clean asparagus and break off tough ends. Arrange spears in a single layer on a large 10 x 15 x 1-inch baking pan.

    3. Drizzle with olive oil and sprinkle with seasoning.

    4. Bake for 5 to 8 minutes or until crisp-tender.

    Nutrition information (per serving)
    Calories: 75
    Protein: 4g (20%)
    Carbohydrate: 4g (20%)
    Fat: 5g (60%)
    Saturated Fat: 0.5g
    Cholesterol: 0mg
    Sodium: 5mg
    Calcium: 32mg
    Iron: 1mg
    Vitamin A: 1050 IU
    Vitamin C: 15mg
    Fiber: 3g

    Kim Galeaz is an Indianapolis-based registered dietitian and owner of Galeaz Food & Nutrition Communications. As a freelance culinary-nutrition consultant, she has worked with many companies, including The Coca-Cola Company, The Kroger Company and Weider Publications, to help position and promote smart and healthy food, beverage and lifestyle choices.

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    Barbara Meyers

    Geneva, IL

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