Mustard’s tart and spicy zing is the perfect mate to the bitter bite of this veggie spear.

Asparagus Benedict

·         1 lb asparagus, bottom inch trimmed off

·         1 tsp extra-virgin olive oil

·         Salt and pepper, to taste

·         1 Tbsp Dijon mustard

·         1 Tbsp low-fat mayonnaise

·         1 tsp champagne vinegar

·         ½ tsp sugar

·         ¼ tsp mustard powder

·         1 tsp lemon juice

·         4 eggs

Asparagus Benedict

Asparagus Benedict

Preheat oven to 350°F. On a baking sheet, toss asparagus with oil and season with salt and pepper. Bake for 10 to 15 minutes, or until tender and starting to brown.

For the sauce, combine mustard, mayonnaise, vinegar, sugar, and mustard powder in a bowl. Season with salt and pepper. Set aside.

In a saucepan over medium heat, bring 6 cups of water and the lemon juice to a simmer. Crack 1 egg into a bowl. Swirl water with a spoon and slide egg in. Poach for 3 to 4 minutes, then remove with a slotted spoon and place on a warm plate. Repeat with remaining eggs.

Divide asparagus into four bunches, top each with an egg, and dress with sauce.

Makes 4 servings, per serving: 115 cal, 7g fat (2 g sat), 7g carbs, 195 mg sodium, 2 g fiber, 9 g protein

Three More Delicious Recipes

1.    Pasta salad

Bring a medium saucepan of salted water to a boil. Blanch lib asparagus, trimmed and chopped, for 2 minutes, then transfer to an ice-water bath. Drain and combine with 1 pint cherry tomatoes and 2 cups arugula in a large bowl. Set aside. Cook 8 oz whole-wheat pasta, drain, and add to vegetables. In a small bowl, whisk ½ minced shallot, 1 Tbsp Dijon mustard, 1 Tbsp white-wine vinegar, ¼ cup olive oil, and 1/­­8 tsp each salt and pepper. Toss dressing with pasta and vegetables.

Pasta salad

2.    Quesadilla dippers

In a skillet over medium- high heat, cook 4 slices red onion and ¼ lb asparagus, trimmed and chopped, in olive oil for 5 minutes. Add ½ cup roasted red peppers and a dash of salt and pepper, then cook 1 minute more. Transfer to a covered bowl, then wipe skillet and reduce heat to medium. Warm a tortilla in the pan for 1 minute.

Flip, sprinkle with 1 Tbsp cheese, a quarter of the vegetable mixture and another 1 Tbsp cheese; fold in half. Cook for 4 minutes, flip, then cook 2 more minutes. Repeat with 3 more tortillas. For sauce, combine 1 Tbsp spicy mustard, 1 Tbsp sour cream, and a dash of hot sauce.

3.    Soup with croutons

 In a saucepan over medium heat, soften 1 diced shallot and 1 clove chopped garlic in olive oil. Add 1 quart chicken broth and bring to a boil. Add 1 lb asparagus, trimmed and chopped, and 1 peeled and cubed potato. Simmer, partially covered, for 10 minutes. In a small bowl, combine 1 tsp Dijon mustard, 1 tsp olive oil, 1 tsp melted butter, and ¼ tsp salt. Cut a quarter of a baguette into cubes and toss with mustard mixture. Bake at 350°F for 8 minutes. Meanwhile, puree soup in a blender, return to the saucepan, and stir in ½ cup milk and a dash of salt and pepper. Serve garnished with croutons.

Soup with croutons

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