foodconsumer.org: Healthy Recipes: Go Global with Asparagus

Healthy Recipes: Go Global with Asparagus
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admin on 03/31/2009 17:11:00
 
Treat yourself to fresh asparagus and celebrate a spring vegetable that full of
vitamins A, B and C plus iron and potassium. It’s been a delicacy since
ancient times, when the Greeks and Romans cultivated it. Today’s Spargel Fest
in Germany and asparagus festivals in Michigan and California, to name a few,
are annual rites of spring. This recipe uses Asian flavors with a spritz of
lemon to add zing.
Asparagus With Lemon-Soy Sauce
* 1 1/4 lbs. thin asparagus stalks, ends trimmed and cut diagonally into 1
1/2-inch lengths
* 8 whole scallions, trimmed to include a little green
* 1 Tbsp. canola oil
* 1/4 tsp. fresh ginger, minced
* 5 scallions, trimmed to include a little green, minced and divided in 2
batches
* 1/2 cup fat-free, reduced-sodium chicken broth
* 1 Tbsp. rice vinegar
* 1 tsp. reduced-sodium soy sauce
* 1/2 tsp. sugar
* Freshly ground-black pepper
* 1 tsp. lemon juice, or to taste
Steam asparagus and the whole scallions in a steam basket over boiling water (or
in the microwave, with a small amount of water) until crisp-tender, about 5
minutes. Rinse under running cold water to stop the cooking and set color. Drain
and cool.
To make the dressing, heat oil in a small saucepan over medium-high heat. Add
ginger and stir until it begins to color. Add half the minced scallions and cook
a few seconds. Add broth, vinegar, soy sauce and sugar. Set aside.
Just before serving, place the remaining minced scallions in a large bowl. Add
steamed asparagus and scallions. Bring the dressing to a boil over medium-high
heat. Let boil 30 seconds. Gradually stir in pepper and lemon juice, tasting, to
achieve an appealing tart and peppery flavor. Toss the vegetables with the
dressing.
Makes 4 servings.
Per serving: 86 calories, 5 g. total fat (less than 1 g. saturated fat), 10 g.
carbohydrate,
5 g. protein, 2 g. dietary fiber, 538 mg. sodium.
Provided by AICR.org