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Recipe: Roasted Asparagus and Wild Mushrooms

Apr 15, 2022 | Tara Schmidt | @taraschmidt | Comments (6)

Hunt for mushrooms (outside or in your local produce section) to add to this low-calorie side dish. The balsamic vinegar, lemon, and pepper make this dish anything but a boring old veggie.

Number of servings: 4

Serving size: 1 cup 

Ingredients

  • 1 pound asparagus, cut into 1-inch pieces
  • 2 cups morel or other mushrooms, cut into quarters
  • 1 teaspoon olive oil
  • 2 tablespoons balsamic vinegar
  • Zest of one lemon
  • 1 teaspoon black pepper

Directions

Combine all ingredients in a glass bowl or large sealable food bag. Toss to coat. Let marinate for 1 to 2 hours in the refrigerator.

Place onto nonstick cookie sheet. Turn broiler to high. Cook for 2 to 3 minutes, turning vegetables over once or until lightly browned.

Nutritional analysis per serving:

  • Calories – 57
  • Total Fat – 1 g
  • Saturated fat – trace
  • Trans fat – 0 g
  • Monounsaturated fat – 1 g
  • Cholesterol – 0 mg
  • Sodium – 11 mg
  • Total carbohydrate – 8 g
  • Dietary fiber – 4 g
  • Added Sugars – 0 g
  • Protein – 4 g

For this recipe and more, visit Mayo Clinic Healthy Recipes

3 Reactions

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Leonard | @jakedduck1 | Apr 21, 2022

@taraschmidt
Colleen brought this post to my attention which I greatly appreciate.
I'm concerned how much of an effect oxalates have on iron absorption. even though I eat beef chicken or pork every day and my iron intake is well over the RDA, When I go to donate platelets and other blood products every 2 weeks and occasionally platelets weekly I'm wondering if I should forgo the veggies or eat them when not consuming heme iron. I drink orange juice or other vit C rich food or liquid to improve iron absorption.
Any suggestions to improve my hemoglobin levels?
Thank you your any suggestions.
Jake

REPLY
1 reply
Tara Schmidt | @taraschmidt | Apr 24, 2022
In reply to @jakedduck1 "@taraschmidt Colleen brought this post to my attention which I greatly appreciate. I'm concerned how much..." + (show)
@jakedduck1

@taraschmidt
Colleen brought this post to my attention which I greatly appreciate.
I'm concerned how much of an effect oxalates have on iron absorption. even though I eat beef chicken or pork every day and my iron intake is well over the RDA, When I go to donate platelets and other blood products every 2 weeks and occasionally platelets weekly I'm wondering if I should forgo the veggies or eat them when not consuming heme iron. I drink orange juice or other vit C rich food or liquid to improve iron absorption.
Any suggestions to improve my hemoglobin levels?
Thank you your any suggestions.
Jake

Jump to this post

Hi Jake, it sounds like you are being intentional with your iron intake. It's great that you are already combining vitamin C with iron sources - this is most important when you are consuming plant-based sources of iron. Some research suggests that oxalates intake only plays a minor role in iron absorption, though you would be welcome to discuss this with your doctor. Have you discussed your concern with your hemoglobin levels with a physician? Is your hemoglobin clinically low?

REPLY
Doris Jeanne W. | @dorisjeanne | Apr 25, 2022

I plan to try this one, but must prepare only for one. Will split ingredients into fourths. I LOVE asparagus!

REPLY
1 reply
Tara Schmidt | @taraschmidt | Apr 25, 2022
In reply to @dorisjeanne "I plan to try this one, but must prepare only for one. Will split ingredients into..." + (show)
@dorisjeanne

I plan to try this one, but must prepare only for one. Will split ingredients into fourths. I LOVE asparagus!

Jump to this post

Great! Ugh, I know cooking for one can be difficult when many recipes are for multiple people... lots of bringing back those division skills! If you click on the link to the Mayo Clinic Healthy Recipes homepage, keep in mind there is a section called "Number of Servings". If you click into "Serves 2" it will only show recipes with 2 servings!

REPLY
rjwintl | @rjwintl | May 3, 2022

what an outstanding recipe from my favorite Mayo Clinic dietician !!! ... you are the bomb , Tara !!! ... and yes indeed, I am a charter member of your fan club !!! ... robert j. walters

REPLY
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