Asparagus Gratin
Healthy, because
Even smarter
Nutritional values
The combination of green asparagus and mascarpone provides a good portion of vitamin A and is good for the skin and vision. The mascarpone also scores points as a calcium and phosphorus supplier for healthy teeth and strong bones.
Although mascarpone is very rich in fat, it can be enjoyed with a clear conscience: the Italian cream cheese has a long-lasting satiating effect and can counteract attacks of ravenous appetite. Those who still want to reduce the fat content can replace the mascarpone with sour cream or plain yogurt. For even more flavor, and some vitamin C and iron, sprinkle the finished dish with fresh parsley.
(Percentage of daily recommendation)
| Calorie | 335 cal. | (16 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.8 g | (9 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 79 μg | (132 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 242 μg | (81 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 11.2 μg | (25 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 531 mg | (13 %) | ||
| Calcium | 270 mg | (27 %) | ||
| Magnesium | 47 mg | (16 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 117 μg | (59 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 18.2 g | |||
| Uric acid | 49 mg | |||
| Cholesterol | 184 mg | |||
| Complete sugar | 6 g |
Ingredients
Preparation steps
Peel the asparagus and cut off the woody ends. Blanch in salt water for about 5 minutes. Rinse in cold water and drain well.
Preheat the oven to 350°F. Grease a baking dish with butter.
Spread the asparagus in the baking dish. Mix the mascarpone and eggs until smooth. Season with salt and pepper. Spread over the asparagus. Sprinkle with the cheese. Bake for about 20 minutes, until golden brown.
