BASIC STIR-FRIED ASPERAGUS

Basic Stir-Fried Asparagus 

Preparation time: 5 min	Servings: 4
Cooking time: 10 min

Ingredients:

1 lb fresh asparagus

2 tbsp oil or butter

Cooking Directions:

Cut asparagus at an angle into 1 in. lengths. Stir-fry in hot oil or butter, stirring constantly for 3-7 minutes.

Nutrition Facts

Calories 85

% Calories From Fat 74.1%

Total Fat 7g

Saturated Fats 1g

Mono-unsaturated Fats 4.9g

Poly-unsaturated Fats 0.8g

Cholesterol 0mg

Sodium 16mg

Total Carbohydrates 4.7g

Dietary Fiber 2.3g

Sugar 1.5g

Protein 2.7g

ASPERAGUS OMELET

ASPARAGUS OMELET

Serves 2 

eat 5 to 9 a day
Provides 2 vegetable servings per person

And just think, by the time you finish breakfast you've already had 2 servings of vegetables!

8 stalks asparagus
pinch each salt and pepper
1 teaspoon lemon juice
1 tablespoon grated Parmesan cheese
½ teaspoon butter
½ teaspoon non-aromatic olive oil
1 cup egg substitute or 4 eggs
1 cup sliced tomatoes

1. Snap the tough ends off the asparagus and discard. Cut the tender stalks in 1" pieces. Place in a steamer basket, season with salt and pepper and sprinkle with lemon juice. Steam or microwave 5 minutes or until tender. Set aside.

2. Heat the omelet pan and melt the butter with the oil. Pour in the eggs and cook, pushing the eggs to the center of the pan and tipping the pan to cook evenly. When the eggs are ready, scatter with Parmesan cheese and add the asparagus. Roll up, cut in half, and serve garnished with the tomatoes.

Nutritional Analysis Per Serving:
Per serving with egg substitute:
109 calories
3 g fat
1 g saturated fat
5 g carbohydrates
270 mg sodium
1 g dietary fiber

Thyme-Roasted Asparagus

Prep Time: 20 mins

Cook Time: 10 mins

Rest Time: 20 mins

Total Time: 30 mins

Ingredients

• 1 medium pepper(s), red, bell
• 2 tablespoon oil, olive
• 1 teaspoon thyme, fresh
• 1/4 teaspoon salt
• 1/4 teaspoon pepper, black
• 1 pounds asparagus
• 1 ounce(s) cheese, Parmesan, shaved
• 2 tablespoon parsley, fresh
• oil, olive
• pepper, cracked black

Preparation

1. Preheat broiler. Line a baking sheet with foil; set aside. Halve sweet pepper lengthwise; discard stem, membranes, and seeds. Place sweet pepper, cut sides down, on prepared baking sheet. Broil 4 to 5 inches from heat for 8 to 10 minutes or until blackened and blistered. Carefully bring foil up and around pepper halves to enclose. Let stand about 20 minutes or until cool enough to handle. Peel skin off sweet pepper. Cut sweet pepper into 1/2-inch-wide strips. Set strips aside.

2. Preheat oven to 400°F. In a small bowl, combine oil, thyme, salt, and freshly ground black pepper; pour over asparagus spears. Toss lightly to coat. Arrange spears in a single layer in a 15x10x1-inch baking pan. Bake, uncovered, for 10 to 12 minutes or until lightly browned and tender, turning asparagus once.

3. Arrange asparagus spears and sweet pepper strips on warm serving platter. Top with Parmesan cheese and parsley. If desired, drizzle with olive oil and sprinkle with cracked black pepper. Serve immediately.

Nutritional Info (Per serving):

Calories: 110, 

Saturated Fat: 2g, 

Sodium: 269mg, 

Dietary Fiber: 2g, 

Total Fat: 9g, 

Carbs: 5g, 

Cholesterol: 5mg, 

Protein: 4g

Exchanges: 

Vegetable: 1, 

Fat: 2

Carb Choices: 0.5