FOOD AND COOKING-DIABETES

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FOOD AND COOKING

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SPRING HAS SPRUNG

By the end of March, the first signs of spring are visible in

most markets. It is time to change gears in the kitchen and

think about salad instead of hearty soups, and fresh vegetables

in lieu of frozen. Asparagus is one of spring's greatest

offerings it is delicious, low-calorie and healthful,

especially in vitamins A, B and C.

First enjoyed by the ancient Greeks, asparagus continues to

be among the most popular green vegetables around. Beautiful

and easy to prepare, it seems almost too good to be true

that it's also good for you and versatile. As an appetizer,

a first course, soup, or a vegetable dish alongside an

entree-asparagus is wonderful in all its incarnations.

Oddly enough, asparagus hails from the lily family. The

earliest, most tender stalks are a beautiful apple green

with purple-tinged tips. If you're lucky enough to have a

garden to grow your own (warning: it takes two years after

planting to produce the first edible shoots), try slicing

raw asparagus straight from the garden into your salad.

If you're not so lucky, choose firm, smooth, bright green

stalks with tight tips and be sure to eat them soon after

purchase. The fresher, the better. Be sure to rinse the

tips well as they are grown in sandy soil. Before cooking,

trim spears to remove the woody, inedible part at the ends:

Just bend each stalk until it breaks, usually at the

point where the tough part begins.

The recipe below can be used for a first course or as an

accompaniment to a light spring dinner. For a more elegant

salad, you could add walnuts, sliced oranges and crumbled goat cheese.

Asparagus Salad With Lemon-Soy Sauce

Makes 4 servings.

Ingredients

- 1 1/4 lbs. thin asparagus stalks, 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

Directions

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.

Nutritonal Information Per Serving:

97 calories; 4 g. total fat; 12 g. carbohydrate;

5 g. protein; 5 g. dietary fiber; 134 mg. sodium;

Less than 1 g. saturated fat

Print Version:

http://diabeticgourmet.com/articles/571.shtml

You May Also Enjoy:

Asparagus Polenta Bake

http://diabeticgourmet.com/recipes/html/571.shtml

" I would rather walk with God in the dark

than go alone in the light. "

~Blessed, Sugar