Asparagus with Parmesan

Serves: 4

Ingredients:
3/4 pound (360g) fresh asparagus, woody stems snapped off and discarded
1 tablespoon (15ml) fresh lemon juice
2 tablespoons (18g) grated Parmesan cheese

Directions:
Simmer the asparagus in water to cover until cooked crisp-tender, about 3 to 4 minutes.  Drain
Return asparagus to pan and sprinkle with lemon juice and Parmesan cheese.  Place over medium high heat, shaking the pan several times, until asparagus is glazed and hot.  Serve at once.

Calories: 32 (27% calories from fat)
Protein: 3g
Total fat: 1g (0.6 saturated fat
Carbohydrates: 4g
Dietary fiber: 2g
Cholesterol: 3mg
Sodium: 60mg
Exchanges: 1/2 carbohydrate (1 vegetable)

Serves: 16

Ingredients:
1 ripe medium avocado, peeled, pitted, and out into chunks
1/4 cup fat free sour cream
2 small plum tomatoes; diced
1/4 cup diced seedless cucumber
1/4 medium red onion, finely chopped
2 tablespoon chopped cilantro
2 tablespoons freshly squeezed lime juice
1-2 small jalapeno peppers, seeded and finely chopped
1/4 teaspoon seasoned salt

Directions:
In a medium bowl with a fork, mash the avocado with the sour cream (there should be small chunks remaining).  Add the tomatoes, cucumber, onion, cilantro, lime juice, jalapenos, and salt, stir lightly until well blended.

Calories: 28
Fat: 2g
Cholesterol: 0mg
Sodium: 31mg
Carbohydrate: 3g
Dietary Fiber: 1g
Sugars: 1g
Protein: 1g
Exchanges: 1/2 Fat