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Low GI Recipe: Vinaigrette Asparagus with Eggs

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May 13, 2009 by Johanna Burani

Vinaigrette Asparagus with Eggs

This is a simple, inexpensive, wholesome dish that is as pleasant to look at as it is to taste. A definite crowd-pleaser, this dish is a common evening meal in several Mediterranean countries. Ready to eat in a flash, it is the perfect antidote to drive-through or take-out dinner temptations.

Low GI Recipe: Vinaigrette Asparagus with Eggs
This is a simple, inexpensive, wholesome dish that is as pleasant to look at as it is to taste. A definite crowd-pleaser, this dish is a common evening meal in several Mediterranean countries. Ready to eat in a flash, it is the perfect antidote to drive-through or take-out dinner temptations.
Created by:
Cuisine: Italian
Recipe type: Vegetarian Entree
Serves: 3
Ingredients
  • 1 bunch fresh thin asparagus, approximately 12 oz.
  • 3 hard boiled eggs, shelled and quartered
  • ¼ cup grated parmigiano-reggiano cheese
  • salt and pepper to taste
  • for the vinaigrette dressing, whisk together:
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon red wine vinegar (not balsamic)
  • salt and pepper to taste
Instructions
  1. Cut or break off 2 inches from the bottom of asparagus stalks. Wash and place them in a steam basket and then in a saucepan with 1 inch of water. Cover and steam on low heat until tender, approximately 3 minutes. (If using thicker asparagus, allow 10 minutes.)
  2. In the meantime, in a small bowl mash eggs with the back of a fork until crumbled; add salt and pepper to taste. Set aside.
  3. Place cooked asparagus in a deep, oblong serving dish. Toss with dressing and grated cheese.
  4. Arrange eggs on top of asparagus. Serve warm.
Notes
Adapted with permission from Good Carbs, Bad Carbs, Da Capo Lifelong Books, New York
Nutrition Information
Serving size: 15 spears Calories: 165 Fat: 11g Carbohydrates: 5g Fiber: 2g Protein: 11g Cholesterol: 215mg

 


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Gushers vs Tricklers


"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.

"Tricklers" are slowly-digested carbohydrates that are gradually released into the bloodstream and sustain satiety. These are the good carbs.


Johanna Burani
MS, RD, CDE
Nutrition Works LLC
Morristown, NJ, USA

Expert in individualized, low-glycemic index (low GI) meal planning.

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