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Wednesday, August 27, 2008

Low Calorie Recipe: Sesame Asparagus and Carrot Stir-Fry

Sesame Asparagus and Carrot Stir-FryI came across this wonderful recipe for a Sesame Asparagus and Carrot Stir-Fry in a Mayo Clinic cookbook over 8 years ago. I still love it! It is incredibly low calorie, super easy to make (I am not a very good cook), super filling, and it tastes great too! If you don't like carrots or asparagus, you might consider substituting your favorite vegetables in the recipe (you can substitute broccoli, green beans, or snow peas for the asparagus when it is out of season). If you do like carrots and asparagus then you can also consider adding a vegetable or two if you like (I personally love to add water chestnuts to my stir frys).

Here is the recipe (the Mayo Clinic cookbook states 15 minutes prep, and 10 minutes cooking time):

Things you need
- 24 asparagus spears
- 6 large carrots
- 1/4 cup ( 2 fl oz / 60 ml ) water
- 1 tablespoon of grated fresh ginger
- 1 tablespoon reduced-sodium soy sauce
- 1.5 teaspoons sesame oil
- 1 tablespoon sesame seeds (or more if you love them like I do!)

What to do:
- Cut the asparagus into approximately 1/2 inch long spears. Carefully cut the carrots into approximately 1/4 inch slices
- Coat a pan with non-stick spray and put over high heat.
- Add carrots and stir-fry for about 4 minutes
- Add the asparagus and water and stir with the carrots.
- Cover and cook until the vegetables are just starting to become tender, ~2 minutes
- Uncover, then add ginger, and cook until the water evaporates
- Add the soy sauce, sesame oil and sesame seeds
- Mix so that all the vegetables are covered evenly
- Divide into six 65 calorie (1 WW point) servings and enjoy!

Here is the calorie information per serving (the whole recipe serves 6):
Calories: 65
Protein: 3g
Total Fat: 2g
Dietary Fiber: 3g
Weight Watchers (WW) Points: Just 1!

Although this is an obvious choice for a side dish, I've actually eaten it for lunch (it carries easily to work) and even as my entire dinner on occasion. I like the dish so much that I don't mind eating a larger portion.


Picture and recipe are both from the Mayo Clinic Williams-Sonoma Cookbook

1 comment:

Anonymous said...

A normal delicious vege food.

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