Chef Meg's Phyllo-Wrapped Asparagus Recipe

By , SparkPeople Blogger
Who said finger food is unhealthy? Try this asparagus appetizer at brunch, as a pre-dinner snack, or served from a picnic basket on a warm spring day.
Minutes to Prepare: 15
Minutes to Cook: 10
Number of Servings: 12
Nutritional Info
  • Servings Per Recipe: 12
  • Calories: 36.1
  • Total Fat: 0.7 g
  • Cholesterol: 0.8 mg
  • Sodium: 47.5 mg
  • Total Carbs: 3.2 g
  • Dietary Fiber: 0.4 g
  • Protein: 3.5 g


Refrigerate fresh asparagus upright in a glass of water, covered loosely with a cotton towel. This prevents the ends from drying out. 


12 asparagus spears, rough ends trimmed
6 slices lean ham, cut each slice in half 
1 tablespoon Dijon mustard 
4 sheets whole-wheat phyllo dough, thawed* 
2 tablespoons Parmesan, grated

*To prevent phyllo dough from drying out before you're ready to use it, keep it covered with a damp, lint-free towel.


Preheat the oven to 400 degrees. 

Fill a medium saucepan with water and bring to a boil. 

Fill a large bowl with ice water and set aside. 

Boil the asparagus for 30 seconds, remove from the pan with a slotted spoon, and immediately transfer to the ice water to halt the cooking process. 
(This is called blanching and shocking, and it not only prevents vegetables from losing their color but also keeps them crisp.) 

Drain the asparagus and pat them dry. (Note: these steps can be done ahead of time.)

Working on a cutting board, spread each slice of ham with 1/4 teaspoon of mustard, then wrap the ham around an asparagus spear. Repeat with all the ham and asparagus. 

Layer two sheets of phyllo, spraying generously with nonstick cooking spray between each piece. 

Use a pizza cutter or a chef's knife to cut the phyllo into 6 equal strips about 1 1/2 inches wide.

Repeat with the remaining two sheets of phyllo. 

Starting at one end, wrap one strip of phyllo around each piece of ham and asparagus.
Spray the top of each piece with nonstick spray, then sprinkle on the Parmesan. 

Line them up on a baking sheet coated with nonstick spray, or, for a crispy bottom, place them on a wire rack atop a baking sheet. 

Bake 8-10 minutes until the phyllo is golden brown and crispy.

Serve immediately.

Serving Size: Makes 12 servings, one asparagus per serving

Click here for Chef Meg's Phyllo-Wrapped Asparagus recipe

What is your favorite way to enjoy asparagus?
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I bet this taste great Report
Looks good, probably is good. But who would eat just one? I will stay with a drizzle of evoo and maybe some garlic powder then , roasted. Save the calories for some thing else.
For a party, good finger food. Might try it Report
I'm always looking for "finger food" recipes for Summer BBQ's this will be perfect, different and it just looks festive! Great recipe, it will be on my "go to" list now! Report
Wow, looks fab! Report
pretty Report
pretty Report
I like to pan grill my asparagus, and eat it that way (just a nonstick pan, no oil) - sometimes I'll turn that into an omelet. Report
Just spray with olive oil, season with salt & pepper, then grill them. Just as kids love it too! Report
This sounds great. I would leave out the ham though. Among other ways to do asparagus, I like to roast mine with a little sesame oil or EVOO, sesame seeds and drizzled with a little soy sauce. Report
Sounds good but really it sounds like a waste of extra calories to me. I would rather just have the asparagus with a touch of olive oil and seasonings. Report
In college, I bought asparagus when it was on sale and cut it into thirds. I then sprayed them with cooking spray and sprinkled black pepper, salt, garlic powder, onion powder, and cayenne on them. Then I baked them until they were just tender. They tasted like Checkers french fries :). I always ate about three servings (or four, or five...) Report
asparagus is expensive enough as it is, why ruin it. When we can afford it, we eat it steamed plain. Report
Ths sounds great! We love asparagus in my home, and I am always looking for new things to do with it. It will call for some garlic dipping sauce I think. Report
Im trying this dish. It looks like it might also be great with a ranch seasoning. Report
This would be awesome dipped in some homemade lowfat tzatziki sauce Report
I pretty boring when it comes to asparagus. Drizzle with a little evoo, lots of pepper, chili flakes and a dash of sea salt under the broiler for 2-5 minutes. I could eat an entire plate!! Report