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| Recipe: Asparagus and Tomato Salad |
Servings: 4
Preparation Time: 10 min.
Cooking Time: 5 min.
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| Ingredients: |
- 1-1/2 Lbs. asparagus, tough ends trimmed
- 3/4 Lbs. tomatoes\raw, peeled, seeded and chopped
- 2 shallot, minced
- 2 Tbs. olive oil
- 4-1/2 tsp. red wine vinegar
- 1/2 cup seasoned croutons
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| 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. Combine remaining ingredients, except croutons, in a jar with a
tight-fitting lid. Season with salt and pepper to taste. Shake
vigorously. Pour vinaigrette over asparagus and tomatoes and
toss. Serve at room temperature or chilled with croutons. |
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| Per Serving:
calories 148, fat 11.7g, calories from fat 71%, protein 5.4g, cholesterol 0.2mg, dietary fiber 4.8g
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| Nutrients |
Exchanges |
| Calories |
148 |
Milk Exchanges |
0.0 |
| Protein |
5.4g |
Vegetable Exchanges |
2.3 |
| Carbohydrates |
16.6g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
4.8g |
Bread Exchanges |
0.2 |
| Sugar |
6.3g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
11.7g |
Lean Meat Exchanges |
0.0 |
| Saturated Fat |
2.3g |
Very Lean Meat/Protein Exchanges |
0.0 |
| Mono-unsaturated Fat |
6.9g |
Fat Exchanges |
1.5 |
| Poly-unsaturated Fat |
2.4g |
| % Calories from Fat |
71% |
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|
| Cholesterol |
0.2mg |
| Sodium |
74.2mg |
| Vitamins |
Minerals |
| Vitamin A |
151.6IU |
Calcium |
49.0mg |
| Thiamin (B1) |
0.8mg |
Copper |
1.0mg |
| Riboflavin (B2) |
0.7mg |
Iron |
2.2mg |
| Niacin (B3) |
2.9mg |
Magnesium |
43.3mg |
| Vitamin B6 |
0.9mg |
Manganese |
0.6mg |
| Vitamin B12 |
0.0mcg |
Phosphorus |
123.3mg |
| Vitamin C |
39.6mg |
Potassium |
712.4mg |
| Vitamin E |
6.9IU |
Selenium |
6.2mcg |
| Folate |
232.5mcg |
Sodium |
74.2mg |
| Pantothenic Acid |
0.5mg |
Zinc |
1.6mg |
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