What you’ll need


Asparagus, fresh, 1 bunch

Rice, brown (or preferred),  1 cup

Parsley, flat leaf, 1 bunch

Butter, grass fed, unsalted, 1T

Lemon (organic preferred), zest and juice, 1

Garlic, minced, 1T

Pepper, 1 tsp

Salt, ½ tsp


To  Create:


Place about ½ T butter into medium sauté pan and set to medium/high heat. Add 1 cup rice. Sauté until rice begins to brown (usually about 3 minutes). Add about 4 cups water and let rice come to boil. Set to low heat and cover for about 40-45 minutes. While the rice is cooking cut asparagus into 1 inch pieces. Line baking sheet with aluminum foil and spray (preferably with self-pump bottle) with olive oil. Lay asparagus on baking sheet so that they do not overlap. Spray a couple of pumps of oil over the asparagus.  Roast for 15 minutes on 400˚.  When rice is done, spoon into a glass mixing bowl and toss in asparagus and remainder of ingredients. Top with additional lemon zest.


Dietitian Kitchen Tip: Also works well as a chilled dish by itself or as a salad topping for tomorrow’s lunch. If asparagus is not in season, can substitute with green beans or zucchini.