d. Warm Asparagus Salad

You can add this easy-to-prepare salad to your Healthiest Way of Eating in a matter of minutes. Not only is it an excellent source of health-promoting vitamins A, C, and E, but it provides 16% of your Daily Value for folate. Enjoy!

Warm Asparagus Salad Prep and Cook Time: 15 minutes

Ingredients:

  • 1/2 small onion, cut in half and sliced thin
  • 2 TBS light vinegar (rice, apple cider, or white wine)
  • 1 cup hot water
  • 1 bunch asparagus
  • 3 TBS low-sodium chicken or vegetable broth
  • 0.25 kg jar of roasted red bell peppers, drained and slivered (or 2 medium red bell peppers, sliced thin)
  • 1 TBS balsamic vinegar
  • 1 TBS extra virgin olive oil
  • salt and black pepper to taste

Directions:

  1. Slice onion and place in a small bowl with vinegar and hot water while preparing rest of the ingredients.
  2. Heat 3 TBS broth over medium heat in a stainless steel skillet.
  3. While broth is heating, snap off the woody bottom of asparagus stems, then cut the spears into 2-inch lengths. Cutting them into short pieces of equal length ensures quick, even cooking.
  4. When broth begins to steam, add asparagus. Cover and cook for 5 minutes. The outside will be tender and the inside will be crisp. Thinner spears will take about 3 minutes.
  5. After about 10 minutes, remove onion from hot water and squeeze dry.
  6. Mix together roasted peppers with marinated onion, asparagus, vinegar, olive oil, salt, and pepper. Marinate for 4-5 minutes and serve warm.
  7. Optional: If you use fresh red bell peppers, Healthy Saute (look into other asparagus recipe for this) them for 7 minutes and toss with rest of ingredients in place of roasted peppers

Serves 4

Nutritional Profile

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