Asparagus with Parmesan

Asparagus with Parmesan

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
  1. Steam the asparagus until just tender, about 3 to 5 minutes.
  2. 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.
  3. 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.

 Courtesy of American Institute for Cancer Research