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Obesity Discussion · 01-24-06, 03:22 PM

Asparagus with hazelnut gremolata
Dietitian's tip: Although only a side dish, this recipe is packed with nutrients. Asparagus is an excellent source of folate, and hazelnuts contain iron, magnesium, phosphorus and potassium.

SERVES 4
Ingredients
1 pound asparagus, tough ends removed, then peeled if skin is thick
1 clove garlic, minced
1 tablespoon chopped fresh flat-leaf (Italian) parsley, plus sprigs for garnish
1 tablespoon finely chopped toasted hazelnuts (filberts)
1/4 teaspoon finely grated lemon zest, plus extra for garnish
2 teaspoons fresh lemon juice
1 teaspoon extra-virgin olive oil
1/4 teaspoon salt

Directions
In a large pot fitted with a steamer basket, bring about 1 inch water to a boil. Add the asparagus, cover, and steam until tender-crisp, about 4 minutes. Remove from the pot.

In a large bowl, combine the asparagus, garlic, chopped parsley, hazelnuts, 1/4 teaspoon lemon zest, lemon juice, olive oil and salt. Toss well to mix and coat.

Arrange the asparagus neatly on a serving platter and garnish with parsley sprigs and lemon zest. Serve immediately.

Nutritional Analysis(per serving)Calories 37 Monounsaturated fat 2 g
Protein 2 g Cholesterol 0 mg
Carbohydrate 3 g Sodium 154 mg
Total fat 2 g Fiber 1 g
Saturated fat 0 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Nonstarchy vegetables 1

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 1

http://www.mayoclinic.com/health/hea...ecipes/NU00296

01-24-06, 03:22 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,815 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Asparagus with hazelnut gremolata Asparagus with hazelnut gremolata Dietitian's tip: Although only a side dish, this recipe is packed with nutrients. Asparagus is an excellent source of folate, and hazelnuts contain iron, magnesium, phosphorus and potassium. SERVES 4 Ingredients 1 pound asparagus, tough ends removed, then peeled if skin is thick 1 clove garlic, minced 1 tablespoon chopped fresh flat-leaf (Italian) parsley, plus sprigs for garnish 1 tablespoon finely chopped toasted hazelnuts (filberts) 1/4 teaspoon finely grated lemon zest, plus extra for garnish 2 teaspoons fresh lemon juice 1 teaspoon extra-virgin olive oil 1/4 teaspoon salt Directions In a large pot fitted with a steamer basket, bring about 1 inch water to a boil. Add the asparagus, cover, and steam until tender-crisp, about 4 minutes. Remove from the pot. In a large bowl, combine the asparagus, garlic, chopped parsley, hazelnuts, 1/4 teaspoon lemon zest, lemon juice, olive oil and salt. Toss well to mix and coat. Arrange the asparagus neatly on a serving platter and garnish with parsley sprigs and lemon zest. Serve immediately. Nutritional Analysis(per serving)Calories 37 Monounsaturated fat 2 g Protein 2 g Cholesterol 0 mg Carbohydrate 3 g Sodium 154 mg Total fat 2 g Fiber 1 g Saturated fat 0 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Vegetables 1 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Nonstarchy vegetables 1 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Vegetables 1 http://www.mayoclinic.com/health/hea...ecipes/NU00296 __________________