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Friday, April 17, 2015

[Healthy_Recipes_For_Diabetic_Friends] Simple Spicy Asparagus in a Wok - 15g Carbs, 5.4g Fiber, 7.2g Sugar

Simple Spicy Asparagus in a Wok - 15g Carbs, 5.4g Fiber, 7.2g Sugar

From: cooking.nytimes.com - David Tanis
Asparagus doesn't have to be treated as a delicate, fragile thing, napped only with butter or creamy sauces, or served plain with olive oil and salt. That's fine for the first week or two of the season, but then it's time to dial up the interest factor and add some spice. Asparagus actually stands up quite well to aggressive flavors. A quick toss in a hot wok with garlic, ginger and chiles doesn't overwhelm it at all, at least if you don't overcook the spears. Instead, the vegetable's sweetness becomes accentuated by contrast.
Featured in: Treated Well, Asparagus Will Stand Tall.
Vegetarian, Asparagus, Chili, Chinese
Time: 20 min
Servings: 4

1 1/2 lb asparagus, medium- or pencil-size
2 tablespoons vegetable oil
6 small dried red peppers
Salt and pepper
1/2 tsp Chinese chile paste
1 tsp grated garlic
1 tsp grated ginger
1/2 tsp grated orange zest
1 jalapeno or serrano chile, finely chopped
2 tsp sesame oil
1/2 cup roughly chopped cilantro
3 green onions, slivered
1 Tbsp toasted sesame seeds

Snap off and discard bottoms of asparagus, then cut into 2-inch pieces (halve thicker pieces lengthwise first).

Set wok over high heat and add vegetable oil. Add dried peppers and let sizzle, then add asparagus, tossing well to coat. Season with salt and pepper. Stir-fry for a minute or so, then add chile paste, garlic, ginger, orange zest and jalapeno. Continue cooking over high heat for a minute, maybe less, until asparagus is cooked but still firm and bright green. (It will continue cooking off the heat.)

Mound asparagus on a serving platter and drizzle with sesame oil. Sprinkle cilantro, green onion and sesame seeds over the top.

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size 267 g
Nutrition per Serving: 162 Calories, 97 Calories from Fat, 10.8g Total Fat, 1.9g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 52mg Sodium, 630mg Potassium, 15g Total Carbs, 5.4g Dietary Fiber, 7.2g Sugars, 5.8g Protein
Vitamin A 44% - Vitamin C 186% - Calcium 8% - Iron 28%
Nutrition Grade: A

Good points:
    No cholesterol
    Low in sodium
    High in dietary fiber
    High in iron
    High in manganese
    High in potassium
    High in thiamin
    Very high in vitamin A
    High in vitamin B6
    Very high in vitamin C