• 1 pound medium sized asparagus, rinsed and trimmed
  • 2 tsp. canola oil
  • 4 tsp. unbleached all purpose flour
  • 3/4 cup fat free milk
  • 1/4 tsp. onion powder
  • Salt and pepper, to taste
  • 2 Tbsp. Parmesan cheese


  1. Steam the asparagus in a saucepan over boiling water until just tender, about 3 to5 minutes.
  2. Meanwhile, in a cold saucepan, blend canola oil with flour using a wire whisk. Slowly whisk in the milk and heat the sauce over medium heat, stirring constantly.
  3. Add onion powder, salt and pepper to taste. Continue to stir until thickened, about 5 to 10 minutes.
  4. Stir in the cheese.
  5. Pour hot cheese sauce over asparagus and serve immediately.

Recipe Yield: Serves 4.

Nutritional Information Per Serving:

Calories: 87
Fat: 3 grams
Saturated Fat: under 1 grams
Fiber: 3 grams
Sodium: 62 milligrams
Protein: 5 grams
Carbohydrates: 9 grams