by Chef Dave Fouts
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Dijon Garlic Asparagus
1 pound asparagus, stalks peeled
1 tablespoon Dijon mustard
1/4 cup white wine
1 tablespoon garlic, minced
1/4 teaspoon fresh thyme, chopped
1/4 teaspoon pepper
1/4 teaspoon salt
Add asparagus to boiling, salted water and cook, covered, about 4 to 5 minutes or until tender. Drain. Combine mustard, white wine, garlic, thyme, pepper & salt; mix well. Pour over cooked asparagus.
Per serving: 50 calories, 3 grams protein, 0.5 grams fat (0 grams saturated), 0 mg cholesterol, 6 grams carbohydrate, 2 grams fiber, 200 mg sodium
Ginger Blueberry-Melon Toss
1/2 tablespoon honey
1 tablespoon fresh lime juice
1/2 teaspoon grated lime peel
1/8 teaspoon ground ginger
2 cups fresh or frozen blueberries
1 cup diced cantaloupe
In a large bowl, combine honey, lime juice, lime peel and ginger until well blended. Add blueberries and cantaloupe. Toss to coat. Serve chilled.
Per serving: 45 calories, 1 gram protein, 0 grams fat, 0 mg cholesterol, 11 grams carbohydrates, 1 gram fiber, 0 mg sodium
Zesty Lemon Garlic Egg Salad
6 large hard boiled eggs, peeled and chopped fine
1/2 teaspoon celery seed
1 clove fresh garlic, minced
1 teaspoon fresh dill, chopped fine
1 teaspoon fresh lemon juice
1/2 cup light mayonnaise
1/4 cup low-fat plain yogurt
Place all ingredients into a large mixing bowl. Salt and pepper to taste. Mix well. Chill and serve.
Per serving: 150 calories, 7 grams protein, 12 grams fat ( 1.5 grams saturated), 220 mg cholesterol, 4 grams carbohydrate, 0 grams fiber, 240 mg sodium