Microwave Asparagus With Orange Mayonnaise(Serves 6; Has 30 Calories Per Serving)
A light, flavorful dish featuring tender microwave-steamed asparagus topped with a zesty orange mayonnaise, perfect for a healthy appetizer or side dish.
Ingredients
Instructions
- Wash the asparagus and break off the woody bases.
- Arrange the asparagus in a shallow baking dish with the tips facing the center.
- Add 2 tablespoons of water to the dish.
- Cover with vented clear plastic wrap.
- Cook on 100% power (High) for 7 to 9 minutes, or until asparagus is tender, rearranging once if necessary.
- Drain the asparagus.
- In a small bowl, combine 2 tablespoons plain low-fat yogurt, 1 tablespoon reduced calorie mayonnaise, 1/2 teaspoon shredded orange peel, 1 tablespoon orange juice, and a dash of ground red pepper to make the orange mayonnaise.
- Serve the cooked asparagus topped with the orange mayonnaise, garnished with orange slices if desired.
Tips & Substitutions
For perfectly cooked asparagus, choose stalks that are bright green and firm. If you prefer a more intense flavor, consider adding a pinch of lemon zest or using Greek yogurt instead of plain low-fat yogurt in the orange mayonnaise. Instead of orange, try lime for a different citrus twist. This dish can be adapted by incorporating herbs like dill or thyme for added freshness.
Serving Suggestions
This microwave asparagus pairs beautifully with Chunky Chocolate Chip, Nut Raisin Cookies for a delightful meal. Serve it alongside grilled chicken or fish for a complete dinner. It also makes a fresh side for a summer picnic or barbecue, complementing dishes like grilled cheese and mushrooms. Add a sprinkle of toasted almonds for extra crunch and flavor.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the asparagus on a microwave-safe plate and cover with a damp paper towel. Microwave on low power in 30-second intervals until heated through. The orange mayonnaise can also be stored separately and added just before serving.
Nutrition & Diet Analysis (per serving)
Each serving of Microwave Asparagus With Orange Mayonnaise(Serves 6; Has 30 Calories Per Serving) contains roughly 32 calories, with 1g protein, 6g carbohydrates, and 1g fat. It is an excellent source of vitamin C (116% of the Daily Value), and a good source of vitamin A.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen asparagus for this recipe?
Yes, you can use frozen asparagus, but cooking times may vary. Make sure to thaw and drain excess water before microwaving. Frozen asparagus may have a softer texture, so adjust the cooking time to avoid overcooking.
What can I substitute for reduced calorie mayonnaise?
If you want a healthier option, you can substitute reduced calorie mayonnaise with mashed avocado or silken tofu blended until smooth. This will give a creamy texture and add healthy fats while keeping the calorie count low.
Is this recipe suitable for meal prep?
Absolutely! This microwave asparagus dish is perfect for meal prep. You can cook a larger batch and portion it into containers for quick lunches or dinners. Just be sure to keep the orange mayonnaise separate until you're ready to serve for the best flavor.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).