Cheesy Baked Asparagus

Cheesy Baked Asparagus

Strawberry Jargarita

Strawberry Jargarita

Prepration Time
  • 5–10 minutes
Total Time
  • 10 minutes
Pineapple Jalapeño Margarita

Pineapple Jalapeño Margarita

Prepration Time
  • 10 minutes
Total Time
  • 10 minutes
Orange Creamsicle Margarita

Orange Creamsicle Margarita

Prepration Time
  • 5 minutes
Total Time
  • 5 minutes
Cherry Margarita

Italian Cherry Margarita

Prepration Time
  • 5 minutes
Total Time
  • 5 minutes
Prepration Time
  • 15 minutes
Total Time
  • 25 minutes
Serving
  • 4 people

Ingradients

  • 1 lb (450g) fresh asparagus, trimmed
  • 2 tbsp unsalted butter, melted
  • ½ cup shredded sharp cheddar cheese (or Gruyère, Parmesan, or mozzarella)
  • ¼ cup grated Parmesan cheese
  • ¼ cup plain breadcrumbs (or panko)
  • 1 clove garlic, minced (or ½ tsp garlic powder)
  • ¼ tsp onion powder
  • ¼ tsp black pepper
  • Pinch of salt (optional — cheese adds salt)
  • ½ tsp paprika or smoked paprika (for color and flavor)
  • Fresh lemon juice (optional, for finishing)
  • Fresh parsley or chives, chopped (for garnish)

Directions

  1. Preheat Oven:

    • Preheat oven to 400°F (200°C).

  2. Prepare Asparagus:

    • Wash asparagus and snap off the tough woody ends (they break naturally at the right spot).
    • Arrange spears in a single layer in a baking dish or on a parchment-lined baking sheet.

  3. Season:

    • Drizzle with melted butter.
    • Sprinkle with garlic, onion powder, black pepper, and paprika.
    • Toss gently to coat (or use hands to spread butter and seasonings evenly).

  4. Add Cheese & Topping:

    • Sprinkle shredded cheddar and Parmesan evenly over asparagus.
    • Top with breadcrumbs for a light, crispy finish.

  5. Bake:

    • Bake for 12–15 minutes, until asparagus is tender-crisp and cheese is melted and bubbly.
    • For a golden top, broil 1–2 minutes at the end (watch closely).

  6. Serve:

    • Remove from oven.
    • Drizzle with a splash of lemon juice for brightness (optional).
    • Garnish with fresh parsley or chives.
    • Serve warm as a side to grilled chicken, fish, steak, or pasta.

Pros:

  1. Rich in Vitamins: Excellent source of Vitamin C (42%) and Vitamin A (22%) — supports immunity and vision.
  2. High in Fiber (3g): Promotes healthy digestion and gut health.
  3. Low in Carbs & Calories (140): Great for low-carb or weight-conscious diets.
  4. Bone & Blood Health: Asparagus provides folate and vitamin K, while cheese adds calcium.
  5. Easy & Quick: Ready in under 30 minutes — perfect for busy nights or last-minute sides.

Cons:

  1. Contains Saturated Fat (5g): From butter and cheese — best enjoyed in moderation.
  2. Not Dairy-Free: Contains cheese and butter — not suitable for lactose-intolerant or vegan diets.
  3. Low in Protein (6g): Not a standalone protein source; best paired with meat, fish, or eggs.
  4. May Cause Smell in Urine: Asparagus contains asparagusic acid, which causes a harmless but noticeable odor in urine (genetic trait).
  5. Breadcrumbs Add Carbs: Not low-carb unless modified.

Highly Suitable — A Great Senior-Friendly Side Dish:

  • Soft Texture: Easy to chew, especially when cooked to tender-crisp.
  • Nutrient-Dense: Supports eye health (Vitamin A), immunity (Vitamin C), and digestion (fiber).
  • Low Sodium (210mg): Naturally low salt — ideal for heart and kidney health.
  • Folate-Rich: Helps maintain healthy red blood cells and may support cognitive function.

🔹 Recommendations for Seniors:

  • Use low-fat cheese or reduced-fat cheddar to lower saturated fat.
  • Add a squeeze of lemon to boost iron absorption from plant foods.
  • Pair with a lean protein (like baked salmon or chicken) for a balanced plate.
  • Cut spears into smaller pieces if needed for easier eating.

Who Should Avoid or Modify This Recipe?

Condition
Reason
Suggested Modification
Lactose Intolerance
Contains cheese and butter.
Use dairy-free cheese and olive oil instead of butter.
Milk Allergy
Contains dairy-based cheese and butter.
Use plant-based cheese and oil.
Low-Fat / Heart Disease
Saturated fat from cheese and butter.
Use low-fat cheese and reduce butter to 1 tsp.
Kidney Stones (Oxalate)
Asparagus is moderately high in oxalates.
Limit portion or avoid if prone to calcium-oxalate stones.
Gluten Sensitivity
Breadcrumbs may contain gluten.
Use gluten-free breadcrumbs or omit.
Diabetes
Low glycemic impact; safe in moderation.
Use low-carb breadcrumbs or crushed nuts.

Nutrition Facts (per serving)

Nutrient
Amount
% Daily Value
Calories
140
Total Fat
9g
12%
Saturated Fat
5g
25%
Trans Fat
0.3g
Cholesterol
20mg
7%
Sodium
210mg
9%
Total Carbohydrate
10g
4%
Dietary Fiber
3g
11%
Total Sugars
3g
Protein
6g
12%
Vitamin A
1,100 IU
22%
Vitamin C
38mg
42%
Calcium
180mg
14%
Iron
2.4mg
13%
Potassium
320mg
7%