3 Simple asparagus dishes

TIP: Choose asparagus with tightly closed tips. Size is not an indication of flavor.

ASPARAGUS WITH HARD-BOILED EGG TOPPING

1 large egg

1 pound asparagus

2 tablespoons extra-virgin olive oil, divided

1/4 teaspoon salt

1 tablespoon lemon juice

2 tablespoons minced shallots

1/2 teaspoon Dijon mustard

1. Preheat oven to 425 degrees. Coat a baking sheet pan with cooking spray.

2. Place the egg in a saucepan with enough water to cover. Bring to a boil and immediately remove from heat. Leave in pot, covered, for 12 minutes. Remove egg from pot; cool, peel and chop in 1 / 4-inch pieces.

3. Meanwhile, toss asparagus with 1 tablespoon of the oil and the salt. Place in a single uncrowded layer on the baking sheet pan. Roast in oven until bright green and crisp-tender, about 8 to 10 minutes. (Time will vary based on the thickness of the spears).

4. Whisk together the lemon juice, shallots and mustard. Add the remaining 1 tablespoon of oil, whisking constantly.

5. Place asparagus on a platter; drizzle with dressing and top with crumbled egg. Serve warm or at room temperature. Makes 4 servings.

Nutritional analysis for each serving 110 calories, 4 g protein, 6 g carbohydrates, 2 g fiber, 8 g fat, 1 g saturated fat, 179 mg sodium 

ASPARAGUS WITH LEMON BUTTER

1 pound asparagus, trimmed

1 tablespoon extra-virgin olive oil

1/4 teaspoon salt

2 tablespoons butter

1 tablespoon lemon juice

1/2 teaspoon lemon zest

1. Preheat oven to 425 degrees. Coat a shallow baking sheet with cooking spray.

2. Toss asparagus with the olive oil and salt and place in a single layer on the baking sheet. Roast 8 to 10 minutes, until asparagus is crisp-tender. (Time will vary based on the thickness of the spears).

3. Meanwhile, melt butter in small nonstick pan over medium heat; cook until butter just begins to brown. Remove from heat and whisk in lemon juice. Spoon over asparagus and sprinkle with zest. Makes 4 servings.

Nutritional analysis for each serving 108 calories, 3 g protein, 5 g carbohydrates, 2 g fiber, 9 g fat, 4 g saturated fat, 146 mg sodium

SPRING RISOTTO WITH PEAS AND ASPARAGUS

5 cups low-sodium chicken broth

1/3 cup dry white wine

1 tablespoon unsalted butter

1 1/4 cup Arborio rice (available at Italian and specialty markets)

1 cup fresh or thawed frozen peas

1 pound asparagus, trimmed and cut in 1-inch pieces

1/2 cup grated Parmesan

1. Bring the broth to a gentle simmer; reduce heat to keep it warm. Stir in the wine.

2. Melt the butter in a large saucepan; add the rice and cook, stirring to coat the rice, for 2 minutes. Add 1/2 cup of the broth, stirring until it is fully absorbed by the rice. Continue this process, stirring and adding 1/2 cup of the broth at a time, until all the broth is used. This should take about 20 minutes.

3. As soon as final 1/2 cup of broth is added to pot, also add peas and asparagus and stir. Cook until asparagus is crisp tender and rice is creamy but still toothy in center, about another 3 minutes. Stir in Parmesan, add salt to taste, and serve immediately. Makes 4 servings.

Nutritional analysis for each serving 401 calories, 16 g protein, 67 g carbohydrates, 6 g fiber, 6 g fat, 4 g saturated fat, 279 mg sodium