Asparagus and Mushroom Salad - 8g Carbs, 3g Fiber
From: MARTHA ROSE SHULMAN VIA www.nytimes.com
Some weeks all I want to cook is Italian food, and so it was this week
as I availed myself of the last of the season's asparagus. Italians have
a way with this vegetable, both the pencil-thin stalks that grow wild in
the countryside and the thicker cultivated varieties.
Simply steamed or boiled, asparagus can be served with a range of
condiments and sauces, from Parmesan and butter to anchovies and capers
to gremolata -- a mixture of finely chopped parsley, garlic and lemon
zest. Italian cooks also use asparagus in risottos and toss it with
pastas; they scramble the thin variety with eggs and use it to fill
frittatas. One of my favorite Italian dishes is a crêpe filled with
cooked asparagus spears and a little cheese, then baked until bubbly.
Asparagus is an excellent, low-calorie source of vitamin K, folate,
vitamin C, vitamin A and such nutrients as tryptophan, manganese and
fiber.
I've eaten antipasti like this all over Italy. Sometimes celery is
substituted for asparagus, but there's no need at this time of year.
Both thick and thin stems will work.
1 lb asparagus
1/2 lb mushrooms, thinly sliced
1/4 cup chopped fresh herbs, such as parsley, tarragon and chives
1 cup baby arugula
2 to 3 Tbsp fresh lemon juice (to taste)
Salt and freshly ground pepper to taste
1 small garlic clove, minced or pureed
5 Tbsp extra virgin olive oil
1 oz slivered Parmesan
1. Steam the asparagus for three to five minutes, depending on how
thick the stalks are. It should be tender but still have some bite.
Rinse with cold water, and drain for a minute on a kitchen towel. Cut
into 1-inch lengths. Place in a salad bowl, and toss with the mushrooms,
herbs and arugula.
2. Whisk together the lemon juice, salt and pepper, garlic and olive
oil. Toss with the asparagus mixture and the slivered Parmesan, and serve.
Serves: four to six.
Advance preparation:
You can assemble this several hours ahead through Step 1 and refrigerate.
Toss with the dressing shortly before serving.
Servings: 4
Nutrition per Serving:
222 Calories, 4g Saturated Fat, 2g Polyunsaturated Fat, 13g Monounsaturated Fat, 6mg Cholesterol, 8g Carbs, 3g Dietary Fiber, 115mg Sodium (does not include salt to taste), 7g Protein
Servings: 6
Nutrition per Serving:
148 Calories, 4g Saturated Fat, 2g Polyunsaturated Fat, 13g Monounsaturated Fat, 4mg Cholesterol, 5g Carbs, 2g Dietary Fiber, 77mg Sodium (does not include salt to taste), 5g Protein
