Asparagus Salad with Lemon Soy Sauce

Asparagus Salad with Lemon Soy Sauce would be a good part of a mostly plant-based diet that is best for preventing both overweight and chronic diseases.

Asparagus SaladPrep Time: 20 min
Cook Time: 10 min
Ready In: 30 min

Servings: 4


1¼ lbs thin Asparagus stalks, cut diagonally into 1½-inch lengths
8 whole Scallions, trimmed to include a little green
5 Scallions, trimmed to include a little green, minced and divided in 2 batches
1 tbsp Canola Oil
¼ tsp fresh Ginger, minced (or a dash of ground ginger)
½ cup fat-free, reduced-sodium Chicken Broth
1 tbsp Rice Vinegar
1 tsp reduced-sodium Soy Sauce
½ tsp Sugar
Freshly Ground Black Pepper, to taste
1 tsp Lemon Juice, or to taste

Steam asparagus and 8 scallions in a steam basket over boiling water (or in the microwave, with a small amount of water) until crisp-tender, about 5 minutes. Rinse with cold water to stop the cooking and set color. Drain and cool.
To make the dressing, heat oil in a small saucepan over medium-high heat. Add ginger and stir until it begins to color. Add half the minced scallions and cook a few seconds. Add broth, vinegar, soy sauce and sugar. Set aside.
Just before serving, place the remaining minced scallions in a large bowl. Add steamed asparagus and scallions. Bring the dressing to a boil over medium-high heat. Let boil 30 seconds. Gradually stir in pepper and lemon juice, tasting, to achieve an appealing tart and peppery flavor. Toss the vegetables with the dressing.

Tips & Notes
Asparagus has been a prized food since ancient times. The Greeks ate wild asparagus and the Romans cultivated it in their gardens.
But asparagus did not become a big crop in North America until the end of the 19th century. It has been popular ever since. In addition to its delicate taste, asparagus is high in vitamins A, B and C, and a source of iron and potassium.
Asparagus can be more than a side vegetable. It can be served as an appetizer, a soup, or over pasta. Asparagus salad is another good showcase. In the recipe below, a tart, lemony dressing complements the asparagus without obscuring its natural flavors.
Try salads made with dark leafy greens and vegetables such as asparagus, broccoli, cauliflower, sweet or hot peppers, carrots, mushrooms and zucchini. The vegetables could be raw, lightly steamed, grilled or even leftover from a stir-fry.
Shop for firm, smooth, bright green stalks with tight tips. Wrinkled spears are dried out. Asparagus is often sold in bundles bound with rubber bands. Take the bands off before storing; they make the spears sweat and spoil more quickly.
Since they are grown in sandy soil, rinse the tips well. Asparagus can be kept for three or four days refrigerated. Trim the stems and store asparagus standing upright, like flowers, in a tall glass with about an inch of water, loosely covered with a plastic bag.
Before cooking, trim spears by bending stalks until they break off, usually at the woody, inedible part of the spears. Use stalks of a uniform thickness so they cook evenly.

Nutritional Information Per Serving
Calories: 86
Total Fat: 5g
Saturated Fat: less than 1g
Carbohydrate: 10g
Protein: 5g
Dietary Fiber: 2g
Sodium: 538mg

Source: AICR

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