FRESH ASPARAGUS AND CHEESE SAUCE ON TOAST

Prep time:
10 minutes
Cooking time:
5 minutes
Serves1 Energy (kCal)340
Protein12.4g Carbohydrates43.4g
Total Sugars4.6g Fat11.4g
Sat Fat2.2g Fibre7.6g
Sodium412.1g
Phase: Active 2,Active 1,Maintenance,
Dietary Requirements: Pescetarian,Lacto-ovo vegetarian,Vegetarian,

INGREDIENTS

  • 1 bunch fresh asparagus
  • 2 slice grain toast
  • CHEESE SAUCE
  • 2 teaspoon margarine
  • 1 tablespoon plain flour
  • 1⁄4 teaspoon dry mustard
  • 3⁄4 cup non-fat milk (187ml)
  • 1⁄4 cup grated low-fat cheese (30g)

Preparation

  • Cut and discard bottom third of asparagus, wash well.
  • Place asparagus in a microwave dish with heads turned towards the middle in a fan shape.
  • Cover with plastic wrap, add 2 steam holes and microwave for 4 minutes.
  • Prepare the cheese sauce by melting the margarine in a measuring cup in the microwave.
  • Stir in the flour and mustard to form a smooth paste.
  • Stir and slowly add the milk.
  • Return to the microwave, stirring periodically and cooking until thick and smooth.
  • Place cooked asparagus on 2 pieces of toast.
  • Pour over sauce, sprinkle with paprika and serve.

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