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Recipe: Asparagus with Tomatoes and Fat-Free Dressing
Servings: 4
Preparation Time: 10 min.
Cooking Time: 10 min.
 
Ingredients:
  • 1-1/2 Lbs. asparagus, tough ends trimmed
  • 3/4 Lbs. tomatoes\raw, peeled, seeded and chopped
  • 2 shallot, minced
  • 2 Tbs. fat-free Italian dressing
  • 1/2 cup seasoned croutons
This Recipe is considered:
Low Calorie
Low Cholesterol
Cooking Directions:
Place asparagus spears in a large steamer basket over boiling water. Cover saucepan and steam 5-6 minutes or until asparagus is bright green and tender. Rinse asparagus under cold water. Drain thoroughly and transfer to a serving bowl. Add tomatoes and shallots and set aside. Pour dressing over asparagus mixture and toss. Serve at room temperature or chilled with croutons.
 
Per Serving: calories 90, fat 5.1g, calories from fat 51%, protein 5.4g, cholesterol 0.2mg, dietary fiber 4.8g

Nutrients Exchanges
Calories 90 Milk Exchanges 0.0
Protein 5.4g Vegetable Exchanges 2.3
Carbohydrates 16.8g Fruit Exchanges 0.0
Dietary Fiber 4.8g Bread Exchanges 0.2
Sugar 6.5g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 5.1g Lean Meat Exchanges 0.0
Saturated Fat 1.4g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 1.9g Fat Exchanges 0.1
Poly-unsaturated Fat 1.7g
% Calories from Fat 51%    
Cholesterol 0.2mg
Sodium 146.7mg
Vitamins Minerals
Vitamin A 151.6IU Calcium 48.7mg
Thiamin (B1) 0.8mg Copper 0.9mg
Riboflavin (B2) 0.7mg Iron 2.1mg
Niacin (B3) 2.9mg Magnesium 42.1mg
Vitamin B6 0.9mg Manganese 0.6mg
Vitamin B12 0.0mcg Phosphorus 122.7mg
Vitamin C 39.6mg Potassium 716.8mg
Vitamin E 5.7IU Selenium 6.2mcg
Folate 232.5mcg Sodium 146.7mg
Pantothenic Acid 0.5mg Zinc 1.6mg