Roasted Asparagus with Curry Sauce
Roasted Asparagus with Curry Sauce is a quick 5-minute roast in a hot oven. The make-ahead creamy curry sauce is made with low-fat mayo and no-fat Greek Yogurt. The dish is topped off with curry dusted cashews.
Servings: 4 servings
Ingredients
For the Asparagus
- 2 pounds fresh asparagus spears thick spears are best for roasting
- 1-2 tablespoons olive oil
- Salt and pepper
- 1/2 cup roasted Cashews
For the Curry Sauce:
- 1/2 cup no-fat plain Greek yogurt
- 3/4 cup reduced-fat mayonnaise
- 1 teaspoon Dijon mustard
- 1 clove garlic grated, crushed or finely minced
- 2 tablespoons lemon juice
- Salt & freshly ground pepper
- 2 teaspoons Madras ground curry powder or to taste
Instructions
- Preheat oven to 500°F Place oven rack on top setting. Place a wire rack over a baking sheet and set aside while preparing the asparagus.
- Rinse the asparagus under cold water then lay them on a kitchen towel and blot off the water. Break or cut off the tough ends of the asparagus and discard.
- Place the asparagus stalks in a zip-top bag and add the oil. Gently, roll the asparagus around to coat evenly.
- Remove the asparagus and spread them in a single layer on the wire cooling rack. Sprinkle generously with salt and pepper.
- Transfer the baking sheet to the oven and roast the asparagus for 5 minutes, until just beginning to show a brown color to their tips. Remove the asparagus from the oven and transfer to a serving plate. They will be bright green, tender and crisp. While the asparagus is roasting prepare the curry sauce.
For the Lightened Up Curry Sauce:
- In a small dish, add the yogurt, mayonnaise, mustard, garlic, lemon juice, salt and pepper. Whisk to combine well. Whisk in 1 teaspoon of the ground curry powder, taste and add more curry powder gradually until your taste preference is achieved.
- Spoon a portion of the curry sauce onto the roasted asparagus, garnish with roasted cashews and serve immediately. Serve the remaining curry sauce in a small dish.
Notes
- Nutritional Value is for the curry sauce only which will make 1-1/4 cups. Add an additional 38 calories for 6-spears of asparagus for each serving.
- When buying fresh asparagus the thicker stalks are much more flavorful than the pencil-thin asparagus.
- Asparagus can also be peeled with a vegetable peeler at the ends of the stalks.
- A wire rack keeps the asparagus elevated so they do not become soggy from their juices.
- If using the baking sheet without the rack over it, do not crowd the asparagus.
- What causes limp, soggy asparagus is usually from either not blotting the water from the stalks, too much oil, overcrowding the sheet pan or roasting at too low of a heat.
- Blotting the rinse water from the asparagus stalks will allow the oil to adhere evenly.
- Madras curry powder can be substituted with a standard mild curry powder.
- The curry sauce can be made in advance and refrigerated for up to three days.
Nutrition
Serving: 1Tablespoon Sauce | Calories: 43kcal | Carbohydrates: 1.7g | Protein: 0.2g | Fat: 4g | Saturated Fat: 0.6g | Sodium: 33mg | Fiber: 0.1g | Sugar: 0.7g
