CenterPost > Recipes > Asparagus Appetizer

Less than one cup of cooked asparagus provides more than 80% of the recommended amount of vitamin C and over 25% of the recommended amount of folic acid. Add salmon which is full of heart healthy omega-3 fats, or keep it simple and add very lean turkey breast to add protein without adding fat.

This recipe is diabetes friendly.

Yield: 4 servings

12 asparagus spears

4 oz smoked turkey or salmon, thinly sliced

asparagus appetizer with salmon, asparagus appetizer with turkey

Lettuce leaves, parsley, cherry tomatoes (optional)

Mustard Sauce

1/4 cup plain, nonfat yogurt

1/4 cup reduced-fat mayonnaise

2 tsp honey mustard or 2 tsp hot of Dijon mustard plus 1/2 tsp sugar

1 scallion, sliced thinly

freshly ground black pepper to taste

Snap tough ends off the asparagus and steam them until they are tender and cool. While asparagus is cooling, prepare the sauce by combining the ingredients. Wrap three spears of asparagus in one ounce of turkey or salmon. Repeat. Arrange on lettuce lined plate and garnish with cherry tomatoes and parsley. Serve with sauce on the side. Serves four as an appetizer. Larger portions make a lovely luncheon or supper main dish.

Per serving (using turkey): Calories: 75, Fat: 3 grams, Saturated fat: 0, Cholesterol: 13 mg, Sodium: 379 mg, Carbohydrate: 5 grams, Fiber: 1 gram, Protein: 7 grams

Per serving (using salmon): Calories: 78, Fat: 4 grams, Saturated fat: 1 gram, Cholesterol: 10 mg, Sodium: 632 mg, Carbohydrate: 4 grams, Fiber: 1 gram, Protein: 7 grams