The Budget-Friendly Fresh and Local Diabetes Cookbook by Charles Mattocks

Author:Charles Mattocks
Language: eng
Format: epub
Tags: ebook
Publisher: American Diabetes Association
Published: 2014-01-15T00:00:00+00:00

Exchanges/Food Choices 1 1/2 Starch 1 Vegetable 1/2 Fat

Basic Nutritional Values

Calories 160

Calories from Fat 30

Total Fat 3.5 g

Saturated Fat 0.6 g

Trans Fat 0.0 g

Cholesterol 0 mg

Sodium 295 mg

Potassium 295 mg

Total Carbohydrate 29 g

Dietary Fiber 2 g

Sugars 3 g

Protein 4 g

Phosphorus 130 mg

Asian Asparagus

Serves 4

Serving Size 1/4th recipe

1 bunch thin asparagus stalks (about 2⁄3 lb)

1/2 tsp five-spice powder

1 Tbsp reduced-sodium soy sauce

1 Tbsp dark sesame oil

1 Tbsp peanut oil

1 Trim the asparagus and cut off the tough ends.

2 Steam asparagus until crisp/tender, then set aside to cool.

3 Combine all the other ingredients except the peanut oil in a Ziploc bag. Add steamed asparagus pieces to bag and shake to coat with marinade.

4 Heat the peanut oil in a large skillet.

5 Add asparagus and marinade to skillet. Cook until asparagus is tender and the sauce is reduced and a little sticky. Stir often to keep asparagus from burning.

CHEF’S NOTES: Five-spice powder combines peppercorns, star anise, ground cinnamon, ground cloves, and ground fennel seeds. It is very powerful. A little goes a long way. If you like you can mix up your own to have on hand or purchase it already mixed.

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