Asparagus
If you love asparagus, you'll really love that it's a nonstarchy vegetable with only 5 grams of carb per serving and nearly 2 grams of dietary fiber. It is also high in the B vitamin folate, vitamin C, and a health-promoting antioxidant called glutathione. Glutathione may help boost the immune system and promote lung health by protecting against viruses.
The cardiovascular benefits of folate and other B vitamins have been studied in relation to homocysteine, an amino acid in the blood that has been linked to a higher risk of coronary heart disease. The American Heart Association recommends including foods containing folate and other B vitamins in your diet to help lower homocysteine levels.
A serving of asparagus is 1/2 cup, or 4 ounces cooked, and provides 33 percent of the daily recommendation of 400 micrograms of folate, according to the FDA.
Tonight, with our grilled Chili-Rubbed Rib-Eye, I made a simple side dish of roasted asparagus with goat cheese and toasted pine nuts.
Asparagus with Goat Cheese
2 servings (4 spears each)
Adapted from the BH&G Diabetic Living Magazine
* 1 pound thin asparagus spears
* 2 tablespoons crumbled goat cheese (chèvre)
* 2 teaspoons pine nuts, toasted
1. Snap off and discard the woody bases from asparagus spears. Place asparagus in a shallow pan and coat lightly with olive oil nonstick cooking spray. Sprinkle with 1/8 teaspoon salt and 1/8 teaspoon black pepper.
2. For a charcoal grill, place asparagus on the greased rack of an uncovered grill directly over medium coals. Grill 4 to 6 minutes or until crisp-tender, turning occasionally. (For a gas grill, preheat grill. Reduce heat to medium. Place asparagus on greased grill rack over heat. Cover and grill as above.)
3. Transfer asparagus to a serving platter. Coat lightly with cooking spray. Sprinkle with goat cheese and pine nuts.
Per Serving: 35 cal., 2 g total fat (1 g sat. fat), 2 mg chol., 87 mg sodium,
4 g carb., 2 g fiber, 3 g pro.
Exchanges: 1 vegetable, 0.5 fat. Carb choices: 0.
Since I already had the toaster oven on to roast the asparagus, I threw in a few chunks of potatoes to roast as well. I am able to eat 2-3 (2") chunks of roasted potatoes because I am balancing the hi GI of the potato with the low GI of the asparagus combined with the zero GI of the steak.
August 6, 2011
Top 20 Power Foods for Diabetes - #1 Asparagus
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