Asparagus-Frisee Salad
Asparagus-Frisee Salad - Asparagus comes down to earth - simply irresistible
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.
(Percentage of daily recommendation)
| Calorie | 255 cal. | (12 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.1 mg | (26 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 115 μg | (38 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 4.8 μg | (11 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 402 mg | (10 %) | ||
| Calcium | 75 mg | (8 %) | ||
| Magnesium | 38 mg | (13 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 73 mg | |||
| Cholesterol | 6 mg |
Ingredients
- 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
Kitchen utensils
Preparation steps
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.
Meanwhile, coarsely chop the pumpkin seeds.
Trim crusts from the bread. Cut the bread into small cubes. Peel the shallot and finely chop.
Rinse frisee, spin dry and cut into bite-sized pieces.
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.
Heat a skillet and cook bacon until crispy on both sides.
Remove and drain on paper towels.
Add the bread cubes to the pan and fry until crispy in the bacon grease.
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.
