Diabetic Cooking

Salads

Asparagus salad with yogurt dressing

Preparation time: 15 minutes. Chilling time: 1 hour.
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Ingredients

  • 1 pound fresh asparagus
  • 1 cup low-fat plain yogurt
  • 2 teaspoons minced fresh parsley
  • 1 teaspoon Dijon mustard
  • 1 teaspoon minced fresh chives
  • 1/2 teaspoon dried tarragon
  • Dash cayenne pepper
  • 1 cup cherry tomatoes, halved

Directions

Wash and trim asparagus, removing tough ends of stalks. Place asparagus in a microwave-safe dish with a small amount of water, cover, and steam in microwave approximately 5–7 minutes until crisp-tender. Cut cooked asparagus into bite-size pieces, cover, and refrigerate. In a small bowl, combine the remaining ingredients (except cherry tomatoes), cover, and refrigerate at least one hour. Just prior to serving, toss the chilled asparagus with yogurt sauce. Fold in cherry tomato halves.

Yield: 4 servings. Serving size: 1/4 recipe.

Nutrition Facts Per Serving:
Calories: 80, Carbohydrates: 10 g, Protein: 7 g, Fat: 2 g, Saturated Fat: <1 g, Sodium: 75 mg, Fiber: 2 g, Calcium: 127 mg

Exchanges per serving: 2 vegetable, 1/2 lean meat. Carbohydrate choices: 1.


This recipe was developed by Angie Sharp, a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.