Low-Carb and Protein-Rich

Asparagus Packets

Average: 4.3 (7 votes)
(7 votes)
Asparagus Packets

Asparagus Packets - Heady with aromas

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Health Score:
9,3 / 10
1 hr 15 min.

Healthy, because

Even smarter

Nutritional values

Thanks to the noble triple combination, you can enjoy an all-round supply of all vitamins from the B-complex. They are known for their positive effect on skin, hair and fingernails and on our nerves. Plenty of zinc supports them and also strengthens the immune system.

Would you like to taste low-calorie, healthy oven-baked asparagus as often as possible in season, but would you prefer to avoid pork? Why not vary the side dish each time: whether it's steamed fish, lean poultry or fine fillet of beef or lamb - everything fits perfectly.

1 serving contains
(Percentage of daily recommendation)
Calorie275 kcal(13 %)
Protein27 g(28 %)
Fat13 g(11 %)
Carbohydrates12 g(8 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A0.5 mg(63 %)
Vitamin D0.1 μg(1 %)
Vitamin E8.9 mg(74 %)
Vitamin B₁0.9 mg(90 %)
Vitamin B₂0.5 mg(45 %)
Niacin11.5 mg(96 %)
Vitamin B₆0.6 mg(43 %)
Folate183 μg(61 %)
Pantothenic acid2.4 mg(40 %)
Biotin12 μg(27 %)
Vitamin B₁₂1.6 μg(53 %)
Vitamin C41 mg(43 %)
Potassium840 mg(21 %)
Calcium165 mg(17 %)
Magnesium70 mg(23 %)
Iron3.2 mg(21 %)
Iodine28 μg(14 %)
Zinc3.1 mg(39 %)
Saturated fatty acids5.8 g
Uric acid216 mg
Cholesterol80 mg
Development of this recipe:


3.3 pounds white Asparagus
2 tablespoons Cultured butter (about 30 grams)
1 ¼ cups Vegetable broth
2 starchy potatoes (about 200 grams)
1 small shallot
11 ounces Pork tenderloin
1 tablespoon vegetable oil
1 bunch Basil
4 ounces Ricotta cheese
White vinegar
How healthy are the main ingredients?
Ricotta cheesesaltpotatoshallotBasil

Kitchen utensils

1 Peeler, 1 Small knife, 1 Tablespoon, 1 Skillet, 1 extra-strength Aluminum foil, 1 Brush, 1 Cutting board, 1 Small pot (with lid), 1 Measuring cups, 1 Kitchen shears, 1 Wooden spoon, 1 Non-stick pan (with lid), 1 Slotted spatula, 1 Immersion blender, 1 Large knife

Preparation steps

Asparagus Packets preparation step 1

Rinsea and dry asparagus, trim off woody ends and peel spears. Divide asparagus into 4 equal portions.

Asparagus Packets preparation step 2

Melt the butter in a pot over low heat. Stir in 5 tablespoons of vegetable broth. Cut aluminum foil into 4 sheets, each 50 x 40 cm) (approximately 20 x 15 inches) and put shiny side up on the work surface.

Asparagus Packets preparation step 3

Spread some of the butter mixture in the middle of each foil piece, then top with 1 serving of asparagus. Distribute the remaining butter mixture over asparagus. Season with salt and pepper.

Asparagus Packets preparation step 4

Wrap foil over the asparagus and fold it repeatedly to seal.

Asparagus Packets preparation step 5

For the sauce, peel the potatoes and cut into small cubes. Peel the shallots and chop finely. Bring both to a boil with 200 ml (approximately 3/4 cup)vegetable broth, season with salt and pepper and cook, covered, for about 20 minutes.

Asparagus Packets preparation step 6

Place asparagus packets next to each other on a baking sheet and bake on middle rack of preheated oven at 200°C (fan 180°C, gas: mark 3) (approximately 400°F) for 15-20 minutes. If the spears are especially thick, cook 5-10 minutes more.

Asparagus Packets preparation step 7

Pat the pork dry. Heat oil in a large non-stick pan, season pork with salt and sear over high heat, then cover and cook on low heat for 8-10 minutes. Season with pepper.

Asparagus Packets preparation step 8

Meanwhile, pluck the basil leaves from the sprigs (do not rinse). Cut leaves with kitchen shears into fine strips.

Asparagus Packets preparation step 9

Remove potato and shallot mixture from heat. Stir in ricotta and basil. Puree with an immersion blender. Add enough of remaining broth to achieve a creamy consistency. Season with salt, pepper and vinegar to taste.

Asparagus Packets preparation step 10

Cut pork into slices. Open asparagus packets carefully and put the asparagus and liquid on plates. Serve with basil sauce and pork.