CHEF JEFF — ONE BYTE AT A TIME: Asparagus Flashed in the Pan

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Home-grown or store-bought asparagus can be a real treat when prepared in a wok with a little garlic, rice and sun-dried tomatoes.

Asparagus Flashed in the Pan

1 tablespoon olive oil

2 cloves minced garlic

1 bunch asparagus, sliced on the bias in 1-inch lengths

¼ cup chopped sun-dried tomatoes

1½ cups cooked brown or basmati rice

2 tablespoons minced tarragon or basil

2 teaspoons low-sodium tamari or soy sauce

Heat oil in large nonstick pan or wok over high heat. Add garlic and asparagus. Saute for 3 minutes until slightly softened. Add sun-dried tomatoes, rice, tarragon and tamari. Combine well.

Yield: Serves 2.

Approximate nutritional analysis per serving: 277 calories, 28 percent of calories from fat, 9 grams fat (1 gram saturated), no cholesterol, 44 grams carbohydrates, 6 grams fiber, 5 grams sugars, 8 grams protein, 330 milligrams sodium.

Grab more food tidbits at the Chef Jeff blog at GrandForksHerald.com.

Tags: chef jeff, jeff tiedeman, one byte at a time, features, food, recipes, asparagus, stir-fry