Roasted Asparagus with Garlic-Lemon Sauce - 10g Carbs, 4g Fiber, 0g Added Sugar
From: EatingWell - March/April 2009
Roasted asparagus is delicious drizzled with a sauce inspired by
Caesar salad dressing. Low-fat mayonnaise makes the sauce creamy
without a lot of extra calories or fat. Dress up the dish with
chopped hard-boiled eggs or leave them out if you're in a hurry.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol
| Low saturated fat | Low sodium | Heart healthy | Healthy weight
| High fiber | Gluten free |
Active Time: 15 minutes
Total Time: 25 minutes
Servings: 4
2 bunches asparagus, (about 2 lb), trimmed
2 tsp extra-virgin olive oil, divided
1/8 tsp salt
2 Tbsp low-fat mayonnaise
2 Tbsp shredded Parmesan cheese
2 Tbsp water
2 anchovy fillets, minced
1 small clove garlic, minced
1 Tbsp lemon juice
2 chopped hard-boiled eggs, (optional; see Tip)
Preheat oven to 425 degrees F.
Toss asparagus with oil and salt in a large bowl. Spread on a baking
sheet and roast, stirring once halfway through, until tender, 15 to
20 minutes.
Combine mayonnaise, Parmesan, water, anchovies, garlic and lemon
juice in a small bowl. To serve, drizzle the asparagus with the
sauce and top with hard-boiled egg (if using).
Tip:
To hard-boil eggs, place eggs in a single layer in a saucepan; cover
with water. Bring to a simmer over medium-high heat. Reduce heat to
low and cook at the barest simmer for 10 minutes. Remove from heat, pour
out hot water and cover the eggs with cold water. Let stand until cool
enough to handle before peeling.
Servings: 4
Nutrition per serving:
89 Calories, 4g Fat, 1g Sat, 2g Mono, 4mg Cholesterol, 6g Protein,
10g Carbs, 4g Fiber, 0g Added Sugars, 282mg Sodium, 464mg Potassium
Nutrition Bonus: Folate (73% daily value), Vitamin A (40% dv),
Vitamin C (30% dv).
Carbohydrate Servings: 1/2
Exchanges: 2 vegetable, 1 fat
