Low-Carb Dinner

Asparagus-Frisee Salad

4.75
Average: 4.8 (4 votes)
(4 votes)
Asparagus-Frisee Salad

Asparagus-Frisee Salad - Asparagus comes down to earth - simply irresistible

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Health Score:
67 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
255
calories
Calories

Healthy, because

Even smarter

Nutritional values

The bitter substances in frisée salad are great for digestion, the immune system, and nerves. They also stimulate the entire metabolism. Pumpkin seeds and their oil contribute a wealth of protective substances against cell-damaging free radicals.

Feel free to use turkey bacon instead of pork bacon in this recipe to cut down on calories and fat.

1 serving contains
(Percentage of daily recommendation)
Calorie255 cal.(12 %)
Protein7 g(7 %)
Fat18 g(16 %)
Carbohydrates15 g(10 %)
Sugar added0 g(0 %)
Roughage4.5 g(15 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E4.9 mg(41 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.1 mg(26 %)
Vitamin B₆0.2 mg(14 %)
Folate115 μg(38 %)
Pantothenic acid1 mg(17 %)
Biotin4.8 μg(11 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C29 mg(31 %)
Potassium402 mg(10 %)
Calcium75 mg(8 %)
Magnesium38 mg(13 %)
Iron2 mg(13 %)
Iodine13 μg(7 %)
Zinc1.2 mg(15 %)
Saturated fatty acids4.2 g
Uric acid73 mg
Cholesterol6 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 ½ lbs white or green Asparagus
salt
1 sugar
2 Tbsps hulled Pumpkin seed
2 slices Farmhouse bread (dark brown bread)
1 shallot
1 head Frisée (about 9 ounces)
4 Tbsps White vinegar
peppers
½ tsp medium-hot Mustard
3 Tbsps Pumpkin seed oil
4 thin slices Bacon
How healthy are the main ingredients?
Pumpkin seedPumpkin seed oilMustardsaltsugarshallot
Preparation

Kitchen utensils

1 large Pot, 1 Cutting board, 1 Peeler, 1 Small knife, 1 Large knife, 1 Salad spinner, 1 Tablespoon, 1 Bowl, 1 Teaspoon, 1 Whisk, 1 Skillet, 1 Slotted spatula, 1 Paper towel, 1 Slotted spoon

Preparation steps

1.
Asparagus-Frisee Salad preparation step 1

Rinse and dry asparagus and peel thoroughly with a peeler. Cut off woody ends. Bring a large pot of salted water with 1 pinch of sugar to a boil. Add asparagus to the boiling water and cook until crisp-tender, 10-13 minutes.

2.
Asparagus-Frisee Salad preparation step 2

Meanwhile, coarsely chop the pumpkin seeds.

3.
Asparagus-Frisee Salad preparation step 3

Trim crusts from the bread. Cut the bread into small cubes. Peel the shallot and finely chop.

4.
Asparagus-Frisee Salad preparation step 4

Rinse frisee, spin dry and cut into bite-sized pieces.

5.
Asparagus-Frisee Salad preparation step 5

Remove 4 tablespoons cooking liquid from asparagus pot and place in a bowl. Add vinegar, mustard and pumpkin seed oil, then season with salt and pepper. Whisk until creamy. Stir in diced shallot.

6.
Asparagus-Frisee Salad preparation step 6

Heat a skillet and cook bacon until crispy on both sides.

7.
Asparagus-Frisee Salad preparation step 7

Remove and drain on paper towels.

8.
Asparagus-Frisee Salad preparation step 8

Add the bread cubes to the pan and fry until crispy in the bacon grease.

9.
Asparagus-Frisee Salad preparation step 9

Lift asparagus from the liquid and drain. Put frisee lettuce on plates, drizzle with dressing and sprinkle with pumpkin seeds and bread. Garnish each with 1 slice of bacon and serve.