Quick-chilling the asparagus and carrots in ice water is an important step in this recipe. It stops the cooking process of the vegetables so they don't overcook and go limp.

Source: Diabetic Living Magazine


Recipe Summary

20 mins
25 mins


Ingredient Checklist


Instructions Checklist
  • Prepare vinaigrette: Combine salad dressing, soy sauce, sesame oil, and crushed red pepper in a small bowl. Set aside.

  • Cook carrots, covered, in a medium skillet in a small amount of boiling water for 2 minutes. Add asparagus spears. Cover and cook for 4 to 6 minutes more or until vegetables are crisp-tender. Drain; immediately plunge vegetables into ice water (see Tip). Let stand for 1 minute. Drain and pat dry.

  • Line four salad plates with lettuce. Arrange carrots, asparagus, and mushrooms on lettuce. Drizzle with vinaigrette. If desired, sprinkle with sesame seeds.


Tips: To toast sesame seeds, spread in a shallow baking pan lined with parchment paper. Bake in a 350 degrees F oven about 5 minutes or until golden, shaking pan once or twice.

To quick chill vegetables: Many vegetables cook so quickly they can go from perfectly crisp-tender to limp in seconds. When serving vegetables chilled, as in the recipe above, its essential you stop the cooking process as soon as the vegetables are crisp-tender. To do this, quickly drain the vegetables, plunge them in a bowl of ice water, and let them stand until they're completely cold (asparagus takes about 1 minute). Then drain them, pat dry, and use as directed in recipes.

Nutrition Facts

3/4 cup
128 calories; protein 3g; carbohydrates 12g; dietary fiber 3g; fat 9g; saturated fat 1g; sodium 416mg.