Vegetarian Entrees

 

 

Steamed Asparagus with Lemon 

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Description:
Steamed asparagus with lemon is the perfect side dish. Not only is it easy to make, it has few ingredients. Completely foolproof!

Asparagus is amongst the oldest known herb to mankind. Asparagus is a herb which is rich in all the essential nutrients of the food. •The antioxidants present in asparagus, help prevent the growth of cancerous cells in the body.
•Mineral content in asparagus juice is also helpful in controlling blood sugar levels.
•Asparagus is also good for the heart. Sufficient quantities of asparagus juice with some raw honey mixed, if consumed twice to thrice in a day, is healthy for the heart and also helps in heart enlargement.
•Asparagus has also been found to be preventing multiple sclerosis, bladder and urinary tract infections.
•Asparagus is also helpful for people suffering from high blood pressure, as it lowers down the blood pressure levels.
•Moreover, it is also beneficial for nursing mothers, as it helps increase milk generation.
•Asparagus also possesses antiviral and anti fungal properties.

Cooked asparagus also retains its nutritional value and is equally beneficial for our health.


Ingredients:
•2 lbs fresh asparagus
•2 tablespoons olive oil
•2 teaspoons lemon juice
•salt and lemon pepper to taste

Cook Time: 15 minutes


Directions:
Steam asparagus in steamer basket over boiling water for 10-15 minutes, until asparagus are soft, yet crisp. Do not over cook.

Remove from heat and allow to cool for 2 minutes. Wrap asparagus in paper towel and blot.

Drizzle olive oil and lemon juice over asparagus. Sprinkle with desired amount of salt and pepper or lemon pepper. Serve steamed asparagus immediately.



Nutrient Information:
The calorie count in about 1 cup of asparagus is somewhere around 43 - 45. The protein content is around 4.60 - 4.67 grams and the water content is approximately 160 - 166 grams. Speaking of fiber, then soluble fiber is about 1.12 - 1.16 grams and insoluble 1.70 - 1.75 grams. Asparagus is fair source of dietary fiber, as its count is about 2.85 - 2.89 grams. The carbohydrate content in asparagus is about 7.60 - 7.62 grams and the total sugar content is around 2.85 - 2.88 grams. Asparagus is very low in fats, mono fats are about 0.01 - 0.02 grams, saturated fats are roughly around 0.11 - 0.13 grams and poly fats are about 0.22 - 0.24 grams. The entire fat content comes to about 0.54 - 0.56 grams. Moreover, asparagus is also a rich source of minerals such as,magnesium, phosphorus, selenium, zinc, sodium, iron, copper, calcium and manganese. Vitamins such as, vitamin C, vitamin K, vitamin B6, vitamin A, thiamine and niacin also are present in sufficient quantities.


Notes: Asparagus can also be cooked in a dish in the over. Add some fresh crushed garlic, extra-virgin olive oil and some lemon juice or lemon pepper, with a dash of salt.


Special Diet: Gluten Free, Vegetarian, High Iron, Low Fat, High Protein, High Fibre, Low Calorie


Category: Vegetarian Entrees

Submitted By: OK In Health



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Monounsaturated Fat
Monounsaturated fats are the type of fats that tend to lower blood cholesterol, especially LDL or the 'bad' cholesterol. Good sources of monounsaturated fats include olives and olive oil, canola oil, nuts and peanut butter.


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Alexandra Goodall is a Visual Artist, Therapist, Facilitator and Coach. Approaches: Expressive Arts, Integrative Psychotherapy, Creative coaching/mentorship, Arts-based facilitation & workshops.
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