3/4 pound fresh asparagus 1/2 teaspoon ground ginger 2 Roma tomatoes 1/4 cup, chicken or 1 clove garlic, minced 1 1/2 cups fresh vegetable broth 1/4 teaspoon black pepper mushrooms 1 Tablespoon lite soy sauce 1 teaspoon cornstarch 4 green onions 1 Tablespoon olive oil
Trim asparagus and cut into 1 inch pieces. Push vegetables to the outer sides of the Combine broth, soy sauce, ginger, garlic, wok. Add sauce in center, cook until thick pepper and cornstarch in a small bowl to and bubbly. Add tomatoes. Stir well and make sauce. Chop green onions and heat through. tomatoes into 1/2 inch pieces. Slice Yield: 4, 3/4 cup servings mushrooms. Pour oil into wok or large skillet and preheat over medium-high heat. Nutritional Analysis: 70 calories, 4 g fat, Add asparagus and green onions; stir-fry 4 0.5 g saturated fat, 0 mg cholesterol, 210 minutes. Add mushrooms; stir-fry 1 mg sodium, 7 g carbohydrate, additional minute or until asparagus is 2 g fiber, 3 g sugars, 3 g protein. tender-crisp.
��it�/ • Buying Kentucky Proud is easy. Look forthe label f ®� 1 I at your grocery store, farmers' market, or roadside stand.
Asparagus Tomato Stir-Fry
3/4 pound fresh asparagus 1/2 teaspoon ground ginger 2 Roma tomatoes 1/4 cup, chicken or 1 clove garlic, minced 1 1/2 cups fresh vegetable broth 1/4 teaspoon black pepper mushrooms 1 Tablespoon lite soy sauce 1 teaspoon cornstarch 1 Tablespoon olive 4 green onions oil
Trim asparagus and cut into 1 inch pieces. Push vegetables to the outer sides of the Combine broth, soy sauce, ginger, garlic, wok. Add sauce in center, cook until thick pepper and cornstarch in a small bowl to and bubbly. Add tomatoes. Stir well and make sauce. Chop green onions and heat through. tomatoes into 1/2 inch pieces. Slice mushrooms. Pour oil into wok or large skillet Yield: 4, 3/4 cup servings and preheat over medium-high heat. Add asparagus and green onions; stir-fry 4 Nutritional Analysis: 70 calories, 4 g fat, minutes. Add mushrooms; stir-fry 1 0.5 g saturated fat, 0 mg cholesterol, 210 additional minute or until asparagus is mg sodium, 7 g carbohydrate, tender-crisp. 2 g fiber, 3 g sugars, 3 g protein.
��it�/ • Buying Kentucky Proud is easy. Look forthe label f ®� 1 I at your grocery store, farmers' market, or roadside stand. Kentucky Asparagus SEASON: April through May. PREPARATION:One pound of asparagus will yield 4 one-half cup servings, about 6 spears NUTRITION FACTS: Asparagus is a good source per serving. Wash asparagus thoroughly in cool, of vitamin A and folate.One-half cup of fresh, running water. Eat asparagus raw or lightly boil, steamed asparagus has 22 calories, 2 grams of steam, stir-fry, or grill. Overcooked asparagus will protein, and 4 grams of carbohydrate. be mushy. Try seasoning it with herbs, butter, or Parmesan cheese. SELECTION: Choose bright green stalks with tightly closed tips. The most tender stalks are apple green in color with purple-tinged tips. KENTUCKY ASPARAGUS STORAGE: Fresh asparagus will keep 1-2 weeks in KentuckyProud Project the refrigerator. Refrigerate upright with cut ends County Extension Agents forFamily and Consumer Sciences in water or with cut ends wrapped in wet paper University of Kentucky, Dietetics and Human Nutrition students towels in a plastic bag. February 2016 Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin. For more information, contact your county's Extension Source: www.fruitsandveggiesmatter.gov agent forF amily and Consumer Sciences or visit www.uky.ag/fcs
Kentucky Asparagus SEASON: April through May. PREPARATION:One pound of asparagus will yield 4 one-half cup servings, about 6 spears NUTRITION FACTS: Asparagus is a good source per serving. Wash asparagus thoroughly in cool, of vitamin A and folate.One-half cup of fresh, running water. Eat asparagus raw or lightly boil, steamed asparagus has 22 calories, 2 grams of steam, stir-fry, or grill. Overcooked asparagus will protein, and 4 grams of carbohydrate. be mushy. Try seasoning it with herbs, butter, or Parmesan cheese. SELECTION: Choose bright green stalks with tightly closed tips. The most tender stalks are apple green in color with purple-tinged tips. KENTUCKY ASPARAGUS STORAGE: Fresh asparagus will keep 1-2 weeks in KentuckyProud Project the refrigerator. Refrigerate upright with cut ends County Extension Agents forFamily and Consumer Sciences in water or with cut ends wrapped in wet paper University of Kentucky, Dietetics and Human Nutrition students towels in a plastic bag. February 2016 Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin. For more information, contact your county's Extension agent forF amily and Source: www.fruitsandveggiesmatter.gov Consumer Sciences or visit www.uky.ag/fcs