Now, at peak time for asparagus, enjoy this unique, bright green veggie. Asparagus is a good source of folate, fiber, and vitamin K, a nutrient involved in bone metabolism and blood clotting.
CAL/SERV :
79
PREP TIME :
20 MINS
YIELDS :
4 SERVINGS
COOK TIME:
40 MINS
INGREDIENTS
1 lb. 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
INSTRUCTIONS
Steam the asparagus until just tender, about 3 to 5 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.
Nutrition (per serving):
79 calories, 3 g total fat (<1 g saturated fat), 9 g carbohydrate, 5 g protein, 3 g dietary fiber, 60 mg sodium.