Asparagus is a good source of vitamin A, which is important for healthy vision.

Asparagus Image

Serves 4


2 tsp extra-virgin olive oil
1/3 cup panko breadcrumbs
1 cup water
1 pound asparagus spears, trimmed
1/4 cup fat-free sour cream
3 Tbsp light mayonnaise
2 Tbsp fat-free milk
1 1⁄2 tsp mustard
1⁄4 tsp dried tarragon leaves
1⁄4 tsp salt


  1. Heat the oil in a large skillet over medium-high heat. Add the breadcrumbs and cook 1 to 2 minutes or until golden, stirring constantly. Set aside on a separate plate.
  2. Bring the water to a boil in the skillet over medium-high heat. Add the asparagus, return to a boil, reduce heat, cover and simmer 3 minutes or until just tender.
  3. Drain well, discarding water. Place the asparagus on a serving plate.
  4. Meanwhile, in a small bowl, whisk together the sour cream, mayonnaise, milk, mustard, tarragon and salt. Place in the skillet over medium-low heat and cook 1 minute or until heated, stirring constantly. Spoon over the asparagus and sprinkle with the breadcrumbs.

PER SERVING 120 calories, 5 g protein, 15 g carbohydrates, 3 g fiber, 4 g sugar, 5 g fat, 1 g saturated fat, 5 mg cholesterol, 300 mg sodium

From our sister publication Diabetes Focus Spring 2015

Publication Review By: the Editorial Staff at

Published: 23 Feb 2015

Last Modified: 23 Feb 2015