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Baked Asparagus with Balsamic Sauce

Journal as: 1 cup vegetables without added fat

1 bunch fresh asparagus, white ends trimmed off (the bunch should weigh about 1 pound)
Canola cooking spray
Salt and pepper to taste
1 tablespoon whipped butter
1 tablespoon light soy sauce
1 1/2 teaspoons balsamic vinegar

  • Preheat oven to 400 degrees. Arrange asparagus spears in a 9 x 13-inch baking dish (or similar). Coat the top of asparagus with canola cooking spray, then season with salt and pepper to taste.
  • Bake asparagus until tender (about 10 minutes depending on thickness of spears).
  • Melt butter in a small, nonstick saucepan over medium heat, then remove pan from heat. Stir in the soy sauce and vinegar to make a sauce. Pour the sauce over the baked asparagus spears and serve.

Yield: 4 servings

Per serving: 47 calories, 3 g protein, 6 g carbohydrate, 2.2 g fat, 1.2 g saturated fat, 5 mg cholesterol, 2.5 g fiber, 148 mg sodium (not including salt to taste). Calories from fat: 35%.

Savory Sugar Snap Peas (or Green Beans)

Journal as: 1 cup vegetables without added fat

1/2 pound sugar snap peas or green beans (trim off the ends)
2 teaspoon olive oil
1 tablespoon chopped shallots
1/2 teaspoon Italian seasoning
Salt to taste (optional)

  • Preheat oven to 450 degrees. Place snap peas in a single layer in a 9 x 9-inch square or round baking dish. Drizzle olive oil over the top of the snap peas and toss to coat the beans.
  • Sprinkle the shallots, Italian seasoning and salt (if desired). Bake until tender but still firm (6-8 minutes).

Yield: 4 servings

Per serving: 48 calories, 1.5 g protein, 5.5 g carbohydrate, 2.3 g fat, 0.3 g saturated fat, 0 mg cholesterol, 2 g fiber, 2 mg sodium. Calories from fat: 42%.

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