Have you ever seen asparagus growing in a field? They look like little green soldiers in a row standing at attention and ready to do battle. Good thing for us that they’re fighting for our good health.
1 lb (500 g) fresh asparagus
½ large red pepper, diced
One – 6 oz (170 mL) jar marinated artichoke hearts, well drained, and chopped coarsely
2 tbsp (30 mL) diced fresh parsley
1 tbsp (15 mL) extra olive oil or canola oil
1 tbsp (15 mL) white wine vinegar
½ tsp (2 mL) grainy Dijon mustard
Freshly cracked black pepper to taste
- Wash asparagus, cut off the woody part of the stem and discard. Steam the spears till tender crisp, heavy on the crisp part. Don’t over cook them. Grey-green droopy spears of over cooked asparagus are a sin in the culinary world.
- Once you have reached your desired level of tender/crisp, about 3 minutes, plunge them into a clean sink of cold water to stop the cooking. Drain in a colander.
- In a large bowl whisk together the olive oil, vinegar, and the Dijon.
- Add the red pepper, artichoke hearts, and the parsley. Toss well.
- Cut the asparagus into 1-inch (2.5 cm) pieces keeping the heads intact. Add to the bowl and gently toss. Cover and store in fridge till serving time. It tastes better after a couple of hours but it’s still great if you eat it right away.
Makes approx. 4 cups (1L)
One serving = ½ cup
One serving contains:
40 Calories, 1.7 g Total fat, 0 g Sat Fat, 0 g Trans Fat, 40 mg Sodium, 5.1 g Carbs, 2 g Fiber, 1.8 g Sugars, 2 g Protein
Diabetes Food Choice Values Per Serving
1 Extra, ½ Meat and Alternatives