Makes 4 servings
Ingredients:
- 1 pound medium sized asparagus, rinsed and trimmed
- 2 tsp canola oil
- 4 tsp unbleached all purpose flour
- 3/4 cup fat free milk
- 1/4 tsp onion powder
- Salt and pepper, to taste
- 2 Tbsp Parmesan cheese
Instructions:
- Steam the asparagus in a saucepan over boiling water until just tender, about 3 to 5 minutes.
- Meanwhile, in a cold saucepan, blend canola oil with flour using a wire whisk. Slowly whisk in the milk and heat the sauce over medium heat, stirring constantly.
- Add onion powder, salt and pepper to taste. Continue to stir until thickened, about 5 to 10 minutes.
- Stir in the cheese.
- Pour hot cheese sauce over asparagus and serve immediately.
Nutritional Information (per serving): 87 calories, 3 g total fat (<1 g saturated fat), 9 carbohydrates, 5 g protein, 3 g dietary fiber, 62 mg sodium.
Courtesy of the World's Healthiest Foods website. For more recipes and access to the recipe’s full nutritional profile visit www.whfoods.com/cookhealthy.php