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Asparagus and Carrot Vinaigrette

14 Reviews
100% would make this recipe again

Preparation : 10 min Cooking : 10 min
170 calories/serving
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy

Ingredients

16 asparagus, average size 320 g
1 carrots, grated 100 g
2 tbsp extra virgin olive oil 30 mL
1 tbsp lemon juice, freshly squeezed 1/2 lemon
1/2 clove garlic, pressed
salt [optional]
ground pepper to taste [optional]

Method

  1. Prepare the asparagus and blanch them about 10 min in a pot of boiling salted water. Make sure you cook them al dente.
  2. Take the asparagus out of the pot using tongs or a slotted spoon because the spears are too delicate to be drained directly in a colander. Rinse the asparagus in cold water to stop the cooking and fix the colour. Let them cool down 10 min or so, then distribute them onto the individual serving plates.
  3. Prepare the carrots: peel and grate, then place them on the plates next to the asparagus.
  4. In a small bowl, add the oil, lemon juice, salt and pepper. Beat well, using a fork, until the vinaigrette is emulsified. Press the garlic and add it to the bowl and mix. Pour the vinaigrette over the vegetables and serve.

Nutrition Facts Table

per 1 Serving (180g)

Amount

% Daily Value

Calories

170

Fat

14 g

22 %

Saturated 2 g
+ Trans 0 g

10 %

Cholesterol

0 mg

Sodium

50 mg

2 %

Carbohydrate

10 g

3 %

Fibre

3 g

14 %

Sugars

4 g

Protein

3 g

Vitamin A

74 %

Vitamin C

26 %

Calcium

4 %

Iron

9 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat, Sodium
Source of  :
Copper, Fibre, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B2, Vitamin B6, Vitamin C, Zinc
Good source of  :
Potassium, Vitamin B1
Excellent source of  :
Folacin, Vitamin A, Vitamin E, Vitamin K
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 1
Fats 3

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Members' Reviews

14 Reviews (13 with rating only ) 100% would make this recipe again
Rachelvdb
december 12, 2011 | I would make this recipe again

This was a delicious side! I found 10 minutes to be too long for the asparagus though, they turned rather mushy, but shorten the cooking time and it's great! I also used my own dressing recipe for on top.

Useful 0

Top Reviews

View All Reviews
Rachelvdb
december 12, 2011 | I would make this recipe again

This was a delicious side! I found 10 minutes to be too long for the asparagus though, they turned rather mushy, but shorten the cooking time and it's great! I also used my own dressing recipe for on top.

Useful 0