Vegetarian Low-Fat
1 pound Asparagus spears (cut into 1 Inch lengths) 2 cups
3/4 cup Water
2 tablespoons Plain nonfat yogurt
1 tablespoon Lemon juice
1 medium Tomato -- seeded and chopped (1 cup)
2 tablespoons Sliced green onion
1 teaspoon Ground cumin
1 Clove garlic minced
1/2 teaspoon Dried oregano
1/4 teaspoon Salt
1/4 teaspoon Cayenne
Makes 12 servings.
Combine asparagus and water in a 2-quart saucepan. Bring to a boil over medium-high heat to
medium-low. Simmer 8-10 minutes, or until asparagus is tender. Rinse with cold water; drain.
Blot asparagus with paper towel to remove excess moisture. Combine asparagus, yogurt and
lemon juice in a food processor or blender. Process until smooth. In a medium mixing bowl,
combine asparagus mixture and remaining ingredients. Chill, if desired.
Serve with raw veggies or tortilla chips.
Per serving:
12 cal.; 1 gm. fat
1 pound Asparagus spears (cut into 1 Inch lengths) 2 cups
3/4 cup Water
2 tablespoons Plain nonfat yogurt
1 tablespoon Lemon juice
1 medium Tomato -- seeded and chopped (1 cup)
2 tablespoons Sliced green onion
1 teaspoon Ground cumin
1 Clove garlic minced
1/2 teaspoon Dried oregano
1/4 teaspoon Salt
1/4 teaspoon Cayenne
Makes 12 servings.
Combine asparagus and water in a 2-quart saucepan. Bring to a boil over medium-high heat to
medium-low. Simmer 8-10 minutes, or until asparagus is tender. Rinse with cold water; drain.
Blot asparagus with paper towel to remove excess moisture. Combine asparagus, yogurt and
lemon juice in a food processor or blender. Process until smooth. In a medium mixing bowl,
combine asparagus mixture and remaining ingredients. Chill, if desired.
Serve with raw veggies or tortilla chips.
Per serving:
12 cal.; 1 gm. fat
