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
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.