healthy-recipes-be-upwardly:

Grilled Asparagus Rafts

Yield: 4 servings (serving size: 1 asparagus raft)

Ingredients

• 16 thick asparagus spears (about 1 pound)
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon dark sesame oil
• 1 garlic clove, minced
• 2 teaspoons sesame seeds, toasted
• ¼ teaspoon black pepper
• Dash of salt

Preparation

1. Prepare grill to high heat.
2. Snap off tough ends of asparagus. Arrange 4 asparagus spears on a flat surface. Thread 2 (3-inch) skewers or toothpicks horizontally through spears 1 inch from each end to form a raft. Repeat procedure with remaining asparagus spears.
3. Combine soy sauce, oil, and garlic; brush evenly over asparagus rafts. Grill 3 minutes on each side or until crisp-tender. Sprinkle evenly with sesame seeds, pepper, and salt.

Nutritional Information

Amount per serving

• Calories: 50
• Calories from fat: 38%
• Fat: 2.1g
• Saturated fat: 0.2g
• Monounsaturated fat: 0.5g
• Polyunsaturated fat: 0.6g
• Protein: 3.2g
• Carbohydrate: 6.1g
• Fiber: 2.4g
• Cholesterol: 0.0mg
• Iron: 3mg
• Sodium: 190mg
• Calcium: 26mg

Note:

MyRecipes is working with Let’s Move!, the Partnership for a Healthier America, and USDA’s MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit http://ift.tt/mzLnUG.

Steven Raichlen, Recipes adapted from Steven Raichlen’s books How to Grill (Workman, 2001) and BBQ USA (Workman, 2003), Cooking Light 
AUGUST 2003

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healthy-recipes-be-upwardly:

Broccoli & Feta Omelet with Toast

Ingredients

• Cooking spray
• 1 cup chopped broccoli
• 2 large eggs, beaten
• 2 tablespoons feta cheese, crumbled
• ¼ teaspoon dried dill
• 2 slices rye bread, toasted

Preparation

1. Heat a nonstick skillet over medium heat. Coat pan with cooking spray. Add broccoli, and cook 3 minutes.

2. Combine egg, feta, and dill in a small bowl. Add egg mixture to pan. Cook 3 to 4 minutes; flip omelet and cook 2 minutes or until cooked through. Serve with toast.

Nutritional Information

Calories per serving:390

Fat per serving:19g

Saturated fat per serving:6g

Monounsaturated fat per serving:5g

Polyunsaturated fat per serving:2g

Protein per serving:23g

Carbohydrates per serving:35g

Fiber per serving:6g

Cholesterol per serving:440mg

Sodium per serving:550mg

Rs per serving:1.8g

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giantsportsproducts:

Gluten Free // APPLE PIE DELICIOUS PROTEIN CREPES

Recipe by Nicolette, njstramfam​

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