Sesame Stir-Fried Asparagus and Peas
When asparagus is in season, run to the nearest grocery store and buy a big bunch. Cook it quickly and lightly. Stir-frying asparagus, rather than boiling it, preserves the water-soluble vitamins, including folate. Sesame stir-fried asparagus and peas is an exotic way to serve this delicious vegetable.
Source: Cook Smart for a Healthy Heart, Reader’s Digest Canada
| Servings | Prep Time | Cook Time |
| 4servings (as a starter, or 2 main dishes) | 5minutes | 15minutes |
| Servings | Prep Time |
| 4servings (as a starter, or 2 main dishes) | 5minutes |
| Cook Time |
| 15minutes |
- 2 tsp hulled sesame seeds
- 750 g asparagus
- 1 tsp extra virgin olive oil
- 1/2 cup red onion thinly sliced
- 1 clove garlic slivered
- 1 cup frozen peas
|
Ingredients
Servings: servings (as a starter, or 2 main dishes)
Units:
|
- Toast the sesame seeds in a small heavy frying pan over low heat, stirring frequently until golden-brown, about 3 minutes. Transfer to a plate to prevent further cooking.
- Cut the asparagus on the diagonal into 4 cm lengths. Spray a large nonstick frying pan with nonstick cooking spray. Add the oil and heat over medium heat. Add the onion and garlic, and cook, stirring, until the onion is tender, about 5 minutes.
- Add the asparagus and peas to the pan and cook, stirring frequently, until the asparagus is crisp-tender and the peas are heated through, about 5 minutes.
- Sprinkle the sesame seeds over the stir-fried asparagus and peas and toss well to combine, then serve.
Per serving: 75 calories, 7 g protein, 2 g total fat, 0.3 g saturated fat, 0 mg cholesterol, 7 g total carbohydrate, 4 g sugars, 5 g fibre, 7 mg sodium
Six asparagus spears provide remarkable amounts of folate— one-quarter of the day’s requirement. This heart-healthy B vitamin is also plentiful in peas. Folate helps to reduce blood levels of homocysteine, a substance linked to increased risk of cardiovascular disease.
