March 30, 2018

Healthy Spring Recipe – Asparagus with Lemon Sauce

Springtime is the perfect season to eat light – and healthy! Try this crowd-pleasing, tasty dish at your next get-together:

Asparagus with Lemon Sauce

Ingredients

  • 20 medium asparagus spears, rinsed and trimmed
  • 1 fresh lemon, rinsed (for peel and juice)
  • 2 Tbsp reduced-fat mayonnaise
  • 1 Tbsp dried parsley
  • 1/8 tsp ground black pepper
  • 1/16 tsp salt

Preparation

  • Place 1 inch of water in a 4-quart pot with a lid.
  • Place a steamer basket inside the pot, and add asparagus.
  • Cover and bring to a boil over high heat.
  • Reduce heat to medium. Cook for 5-10 minutes, until asparagus is easily pierced with a sharp knife. Do not overcook.
  • While the asparagus cooks, grate the lemon zest into a small bowl.
  • Cut the lemon in half and squeeze the juice into the bowl. Use the back of a spoon to press out extra juice and remove pits.
  • Add mayonnaise, parsley, pepper and salt. Stir well. Set aside.
  • When the asparagus is tender, remove the pot from the heat.
  • Place asparagus spears in a serving bowl.
  • Drizzle the lemon sauce evenly over the asparagus (about 1.5 tsp per portion) and serve.

*Alternate option: Roast the asparagus at 400 degrees F for 10-12 minutes (rather than steaming) for a different flavor and texture.

Nutritional information – per serving

  • 39 calories
  • 0 g total fat
  • 0 mg cholesterol
  • 107 mg sodium
  • 2 g protein
  • 7 g carbohydrates
  • 2 g fiber

Serves 4


Recipes reviewed by Mary Lindsey Jackson, RD, LDN, Clinical Nutritionist Educator for Mission Weight Management — missionweight.org or (828) 213-4100

Recipes courtesy National Heart, Lung and Blood Institute.


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