Lunch: Prosciutto-Wrapped Asparagus with Lemony Bread Crumbs

Recipe by Micheal Chiarello Michael Chiarello cooks these asparagus twice: The first time early in the grilling session; the second time right before serving, after they're wrapped in prosciutto.

This recipe includes superfoods such as:

Lemon, Asparagus

Health benefits of Prosciutto-Wrapped Asparagus with Lemony Bread Crumbs

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal disorder affecting many women of reproductive age. This nutrient-dense vegetable offers a myriad of health benefits that align perfectly with the dietary needs of those managing PCOS, making it an essential addition to their diet.

Rich in a variety of vitamins and minerals, asparagus is particularly high in folate, vitamins A, C, E, and K, and has significant levels of chromium—a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. This is particularly beneficial for women with PCOS, as they often experience insulin resistance, leading to elevated blood sugar levels and potentially contributing to weight gain and metabolic complications. By improving insulin sensitivity, asparagus can help manage these symptoms more effectively.

Furthermore, asparagus is a great source of dietary fiber, which plays a key role in maintaining a healthy digestive system. Fiber helps regulate blood sugar levels by slowing the absorption of sugar, offering another layer of support for insulin resistance. Additionally, the high fiber content in asparagus can aid in weight management, an important aspect for those with PCOS, as maintaining a healthy weight can help reduce the severity of the condition's symptoms.

Asparagus also contains a unique compound called inulin, a prebiotic that promotes digestive health by supporting the growth of beneficial gut bacteria. A healthy gut microbiome is crucial for overall health and can have a positive impact on the management of PCOS by improving digestion, nutrient absorption, and possibly even hormonal balance.

Incorporating asparagus into the diet can be both easy and delicious. It can be grilled, roasted, steamed, or added to salads, omelets, and stir-fries. Its versatility and nutritional profile make asparagus an invaluable superfood for those looking to manage PCOS symptoms through a healthy and balanced diet. By contributing to better insulin sensitivity, weight management, and digestive health, asparagus offers a natural way to support the body in dealing with the challenges of PCOS.

Ingredients

1 lb. asparagus
1 tbsp. extra-virgin olive oil
extra-virgin olive oil
kosher salt
Freshly ground pepper
1/4 c. plain dry bread crumbs or panko
1 clove garlic
1 tbsp. Freshly grated Parmigiano-Reggiano cheese
1 tbsp. minced flat-leaf parsley
1 tsp. finely grated lemon zest
12 slice prosciutto

Instructions

Light a hardwood charcoal fire. Brush the asparagus with olive oil and season with salt and pepper. Grill the asparagus over moderately high heat, turning, until lightly charred and almost tender, 4 minutes. Transfer to a plate and let cool.
Meanwhile, in a small cast-iron skillet, heat the 1 tablespoon of olive oil. Add the bread crumbs and garlic and cook over moderately high heat, stirring, until the crumbs are golden and crisp, 4 minutes. Remove from the heat and let cool slightly, then stir in the Parmigiano-Reggiano, parsley, and lemon zest; Season with salt and pepper.
Divide the asparagus into 6 even piles. On a work surface, arrange the prosciutto slices in 6 pairs, overlapping slightly. Set an asparagus pile on each prosciutto pair and roll up.
Grill the bundles over moderately high heat, turning, until the asparagus are tender and the prosciutto is crisp, 4 minutes. Transfer to a platter. Sprinkle the lemony bread crumbs on top and serve. Looking for vegetable recipes? Try our best asparagus recipes, eggplant recipes, or zucchini recipes.

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