Healthy Recipes: Roasted Asparagus with Parmesan Cheese Sauce
- 1 pound medium sized asparagus, rinsed and trimmed
- 2 tsp. canola oil
- 4 tsp. unbleached all purpose flour
- 3/4 cup fat free milk
- 1/4 tsp. onion powder
- Salt and pepper, to taste
- 2 Tbsp. Parmesan cheese
Steam the asparagus in a saucepan over boiling water until just tender, about 3 to5 minutes. Meanwhile, in a cold saucepan, blend canola oil with flour using a wire whisk. Slowly whisk in the milk and heat the sauce over medium heat, stirring constantly. Add onion powder, salt and pepper to taste. Continue to stir until thickened, about 5 to 10 minutes. Stir in the cheese. Pour hot cheese sauce over asparagus and serve immediately.
Serves 4.
Per serving: 87 calories, 3 g. total fat (<1 g. saturated fat), 9 g. carbohydrates,
5 g. protein, 3 g. dietary fiber, 62 mg. sodium.
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The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $96 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.
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