Herbed Panko Asparagus Spears

Herbed Panko Asparagus Spears
Source: The Diabetes Carb Control Cookbook. Recipe Credit: . Photo Credit: Kelly Campbell Photography.
Summary

This recipe from The Diabetes Carb Control Cookbook, by Nancy S. Hughes. To order directly from the American Diabetes Association, click here.

  • Prep time
    7 min
  • Cook time
    7 min
  • Servings
    4 Servings
  • Serving size
    6 asparagus spears, 2 tablespoons sauce, and 2 tablespoons crumbs
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    6 asparagus spears, 2 tablespoons sauce, and 2 tablespoons crumbs
  • Amount per serving Calories 120

  • Total Fat 5g
    • Saturated Fat 1g
    • Trans Fat 0g
  • Cholesterol less than 5mg
  • Sodium 300mg
  • Total Carbohydrate 15g
    • Dietary Fiber 3g
    • Total Sugars 4g
  • Protein 5g
  • Potassium 290mg
  • Phosphorus 100mg

Choices/Exchanges: 3 Vegetable, 1 Fat

Ingredients

Ingredients

  • extra virgin olive oil
    2
  • panko bread crumbs
    1/3 cup
  • water
    1 cup
  • asparagus spears (trimmed)
    1 lbs
  • sour cream (fat-free)
    1/4 cup
  • light mayonnaise
    3 tbsp
  • milk (fat-free)
    2 tbsp
  • prepared mustard
    1 1/2
  • dried tarragon (dried)
    1/4 tsp
  • salt
    1/4 tsp
Directions

Directions

  1. Heat the oil in a large skillet over medium-high heat. Add the breadcrumbs and cook 1–2 minutes or until golden, stirring constantly. Set aside on separate plate.

  2. Bring the water to a boil in the skillet over medium-high heat. Add the asparagus, return to a boil, reduce heat, cover, and simmer 3 minutes or until just tender. Drain well, discarding water. Place the asparagus on a serving plate.

  3. Meanwhile, in a small bowl, whisk together the sour cream, mayonnaise, milk, mustard, tarragon, and salt. Place in the skillet over medium-low heat and cook 1 minute or until heated, stirring constantly. Spoon over the asparagus and sprinkle with the breadcrumbs.

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