A salad doesn’t necessarily need to be a bowl of leafy greens with a dollop of creamy dressing on top. At SkinnyMs., many of our favorite salads are a mix of complementary vegetables, fruits, and herbs, with just a hint of tangy or zesty dressing that brings out the natural flavor of the delicious ingredients on your plate. This asparagus salad allows those green, crunchy stems to take the spotlight, but adds fabulous flavor with the addition of tomatoes and artichokes. Add rosemary and lemon to the mix, and you’ve got a healthy salad that feels like summertime.
Asparagus is rich in vitamin K, which allows for healthy blood clotting and strengthens bones. And its wealth of B vitamins is excellent for blood sugar stabilization, helping to prevent diabetes. High in fiber, asparagus is heart-healthy and important for digestion. Plus, its antioxidant content makes it an anti-inflammatory, and a fighter against heart disease and cancer. Tomatoes are well-known for their antioxidant content, including lycopene, which battles the free radicals that can lead to cancer, heart disease, and Alzheimer’s. And artichokes are another antioxidant rich food, containing vitamins C and K, and a hearty dose of dietary fiber.
This salad comes together in a snap. Simply mix the asparagus with extra virgin olive oil, salt, and pepper, and grill or roast in a baking pan for just a few minutes, so that the asparagus retains its bite. Mix with tomatoes and artichokes, and add lemon juice with salt and pepper as your light, vitamin C-rich, nearly zero calorie dressing!
Yields: 4 servings | Serving Size: 1/4 of the salad/ about 2 cups | Calories: 91 | Total Fat: 7 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 144 mg | Carbohydrates: 6 g | Dietary Fiber: 3 g | Sugars: 2 g | Protein: 2 g | SmartPoints (Freestyle): 3
Ingredients
- 1 bunch asparagus, skinny or regular
- 2 radishes, thinly sliced
- 12 cherry tomatoes, halved
- 1 can artichoke hearts, drained
- 2 tablespoons extra virgin olive oil, divided
- 1 tablespoon freshly squeezed lemon juice (about 1/2 a lemon)
- 1/4 cup coarsely chopped parsley
- 1 tablespoon chopped fresh rosemary sprigs
- 1/2 teaspoon salt, divided
- 1/2 teaspoon freshly ground black pepper, divided
Instructions
- Remove the woody part of the stems from the ends of the asparagus. This can be done simply with hands by breaking the end. The end should naturally break where the woody, tougher part of the stalk starts, about 1" to 1-1/2" up from the bottom.
- Oil the grates of the grill lightly and preheat it to medium high heat OR preheat the oven to 425 degrees F.
- Toss the asparagus in 1 tablespoon olive oil, 1/4 tablespoon each salt and pepper, and the rosemary.
- Place on the grates of the grill or a baking sheet and cook for 5 to 7 minutes until asparagus is slightly golden brown and slightly tender. You still want some bite to it, so do not overcook the asparagus.
- In the bottom of a large bowl combine the remainder of the olive oil with lemon juice, salt and pepper. Add the artichoke hearts, tomatoes, radishes, chopped parsley and cooked asparagus, tossing to serve.
- Asparagus need not be cooled to assemble and salad.
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