Skip Navigation LinksHome > February 2010 - Volume 4 - Issue 1 > Chilled Asian Asparagus Spears
HEART Insight:
doi: 10.1097/01.HEARTI.0000388359.41443.76
Departments: The Hungry Heart/Neither Fish Nor Fowl

Chilled Asian Asparagus Spears

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Serves 4; about 6 asparagus spears per serving

Figure. This recipe ...
Figure. This recipe ...
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A cool and tangy change from the usual cooked asparagus, this dish is perfect as a complement to an entrée or as an elegant party appetizer.

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Ingredients

1 pound fresh asparagus spears (about 24), trimmed

2 tablespoons finely chopped green onion

1 tablespoon white vinegar

1 tablespoon honey

2 teaspoons fresh orange juice

2 teaspoons soy sauce (lowest sodium available)

2 large garlic cloves, minced

1 teaspoon toasted sesame oil

1 teaspoon Worcestershire sauce (lowest sodium available)

1 teaspoon sesame seeds plus 1 teaspoon sesame seeds, divided use

½ teaspoon crushed red pepper flakes

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Directions

In a skillet large enough to allow you to lay the asparagus flat, bring 2 inches of water to a boil over high heat. Add the asparagus, arranging the spears in a single layer. Cook for 2 minutes. Using tongs, immediately plunge the asparagus into a large bowl of ice water to stop the cooking process. Let soak for 2 to 3 minutes. Spread paper towels on a flat surface. Dry the asparagus well on the paper towels.

Meanwhile, in a small bowl, whisk together the remaining ingredients except 1 teaspoon of the sesame seeds. Pour into a large, shallow casserole dish. Add the asparagus, turning several times to coat. Cover and refrigerate for 4 to 24 hours.

To serve, discard the marinade. Arrange the asparagus on a platter. Garnish with the remaining 1 teaspoon sesame seeds.

Cook's Tip: You might wonder why the marinade ingredients are combined in one bowl, only to be transferred to a casserole dish in the very next step. It's because the amount of marinade is fairly small, so it's easier to combine thoroughly in a smaller container. The marinade is also ideal with other vegetables, such as mushrooms, green beans, and broccoli.

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Nutrition Analysis

(per serving)

Calories 65

Total Fat 2.0g

Saturated Fat 0.5g

Trans Fat 0.0g

Polyunsaturated Fat 1.0g

Monounsaturated Fat 1.0g

Cholesterol 0mg

Sodium 70mg

Carbohydrates 10g

Fiber 3g

Sugars 7g

Protein 3g

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Dietary Exchanges

½ carbohydrate

½ fat

© 2010 American Heart Association, Inc.

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