Asparagus Casserole

Health score
8%
Asparagus Casserole
30 min.
5
386kcal

Suggestions

Looking for a delicious and versatile dish that can serve as a side, lunch, main course, or main dish? Look no further than this mouthwatering Asparagus Casserole! This delectable recipe comes together in just 30 minutes and offers a satisfying 5-person serving. With a caloric content of 386 kcal per serving, it's the perfect balance of flavors and nutrients to satisfy your cravings without breaking the calorie bank.

This Asparagus Casserole is a delightful blend of ingredients, including blanched almond halves, butter, asparagus, cayenne pepper, eggs, all-purpose flour, milk, salt and pepper, seasoned bread crumbs, sharp Cheddar cheese, and Worcestershire sauce. The combination of these ingredients creates a rich, creamy sauce that perfectly complements the tender asparagus and the crunchy almonds.

To prepare this dish, you'll need a few essential pieces of equipment: a frying pan, a saucepan, an oven, and a casserole dish. The process is simple yet effective, involving boiling eggs, creating a flavorful sauce, layering the ingredients in the casserole dish, and baking until bubbly and golden brown.

With a caloric breakdown of 17.32% protein, 63.12% fat, and 19.56% carbs, this Asparagus Casserole is a well-rounded meal that caters to a variety of dietary preferences. Whether you're looking for a comforting side dish or a hearty main course, this casserole is sure to impress your family and friends with its delicious flavors and satisfying textures. So why wait? Give this Asparagus Casserole a try and enjoy a delightful culinary experience!

Ingredients

  • 0.5 cup almond flour 
  • tablespoons butter 
  • 15 ounce asparagus with liquid reserved drained canned
  • pinch ground pepper 
  •  eggs 
  • tablespoons flour all-purpose
  • 0.5 cup milk 
  • servings salt and pepper to taste
  • 0.5 cup seasoned bread crumbs 
  • ounces sharp cheddar cheese cubed
  • 0.5 teaspoon worcestershire sauce 

Equipment

  • frying pan
  • sauce pan
  • oven
  • casserole dish

Directions

  1. Preheat oven to 350 degrees F (175 degrees C). Butter a medium-sized casserole dish.
  2. Place eggs in a medium saucepan and cover with cold water. Bring water to a boil and immediately remove from heat. Cover and let eggs stand in hot water for 10 to 12 minutes.
  3. Remove from hot water, cool, peel and chop.
  4. In a heavy saucepan, melt the butter. Stir in the flour, salt, and pepper; blend thoroughly. Gradually stir in 3/4 cup of reserved asparagus liquid and the milk; cook (stirring constantly) until the sauce is thickened and smooth . If the mixture is too thick, more asparagus liquid or milk can be added until the mixture reaches the desired consistency. Stir in the Worcestershire sauce and cayenne pepper.
  5. Remove the pan from the heat.
  6. Layer the asparagus, eggs, cheese, and almonds into the casserole. Repeat the layering until all of the ingredients are used. Spoon the sauce over the layers and sprinkle with crumbs.
  7. Bake in the preheated 350 degree F (175 degrees C) oven for 20 minutes; or until bubbly and lightly browned.

Nutrition Facts

Calories386kcal
Protein17.32%
Fat63.12%
Carbs19.56%

Properties

Glycemic Index
44.4
Glycemic Load
3.9
Inflammation Score
-8
Nutrition Score
17.297826124274%

Nutrients percent of daily need

Calories:385.58kcal
19.28%
Fat:27.74g
42.68%
Saturated Fat:12.36g
77.25%
Carbohydrates:19.34g
6.45%
Net Carbohydrates:16.04g
5.83%
Sugar:3.45g
3.83%
Cholesterol:180.75mg
60.25%
Sodium:885.72mg
38.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.13g
34.25%
Vitamin K:42.19µg
40.18%
Selenium:24.25µg
34.64%
Folate:124.37µg
31.09%
Vitamin A:1467.8IU
29.36%
Calcium:273.42mg
27.34%
Vitamin B2:0.46mg
27.28%
Phosphorus:265.61mg
26.56%
Iron:3.54mg
19.66%
Vitamin C:14.54mg
17.62%
Vitamin B1:0.25mg
16.47%
Manganese:0.32mg
15.88%
Fiber:3.3g
13.21%
Zinc:1.95mg
13.02%
Vitamin E:1.89mg
12.6%
Vitamin B12:0.75µg
12.44%
Vitamin B6:0.21mg
10.4%
Vitamin B3:1.98mg
9.9%
Vitamin B5:0.96mg
9.56%
Potassium:290.99mg
8.31%
Copper:0.15mg
7.7%
Vitamin D:1.11µg
7.39%
Magnesium:28.96mg
7.24%
Source:Allrecipes