Articles & Recipes
Fresh Asparagus with low fat cheese sauce
Recipe from "Living in the 21st Century with Diabetes"
Ingredients
20 asparagus spears (320 grams).
½ cup non- fat milk (125ml)
½ cup asparagus water (125ml)
2 tsp cornflour (5grams)
½ teaspoon- dry mustard (1 grams)
Freshly ground black pepper
½ cup less than 10% fat cheese (60 grams)
1 tabsp Parmesan cheese (10grams)
Method
Discarding the bottom 1/3 of the asparagus that is woody. This may be used in a sauce or a soup. Tie the remaining asparagus spears with string so that they can stand upright unsupported. Place in a tall saucepan of boiling water so that the ends are emersed but the tips are just steamed. Cover and cook for 6 to 8 minutes. Alternatively, place on a plate with tips to the middle and covered with plastic wrap. Poke a couple of holes to allow steam to escape. Time will depend on the amount of asparagus but allow about 4 minutes for 20 spears.
Prepare white sauce by mixing together milk, asparagus water, cornflour, dry-mustard and black pepper in a saucepan.
Cook slowly while stirring until thick and smooth. Add cheeses and stir until smooth.
Note-If micro waving asparagus, then increase milk to 1 cup but note that kilojoules will be slightly higher. An alternative is to simmer the woody asparagus bottoms for 10 to 12 minutes and then use the water.
Arrange attractively on a plate and pour over prepared Low Fat Cheese Sauce. Sprinkle with paprika. This may be served for lunch on dry toast.
Serves : 4
Nutrients per Serve :
KJ 294, Calories 70, Fat(grams) 2, Protein(grams) 9, Calcium (milligrams) 233
Note
Egg free, Vegetarian, Gluten Free (check your cornflour ingredients)