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.
(Percentage of daily recommendation)
|Calorie||275 kcal||(13 %)|
|Protein||27 g||(28 %)|
|Fat||13 g||(11 %)|
|Carbohydrates||12 g||(8 %)|
|Sugar added||0 g||(0 %)|
|Roughage||6 g||(20 %)|
|Vitamin A||0.5 mg||(63 %)|
|Vitamin D||0.1 μg||(1 %)|
|Vitamin E||8.9 mg||(74 %)|
|Vitamin B₁||0.9 mg||(90 %)|
|Vitamin B₂||0.5 mg||(45 %)|
|Niacin||11.5 mg||(96 %)|
|Vitamin B₆||0.6 mg||(43 %)|
|Folate||183 μg||(61 %)|
|Pantothenic acid||2.4 mg||(40 %)|
|Biotin||12 μg||(27 %)|
|Vitamin B₁₂||1.6 μg||(53 %)|
|Vitamin C||41 mg||(43 %)|
|Potassium||840 mg||(21 %)|
|Calcium||165 mg||(17 %)|
|Magnesium||70 mg||(23 %)|
|Iron||3.2 mg||(21 %)|
|Iodine||28 μg||(14 %)|
|Zinc||3.1 mg||(39 %)|
|Saturated fatty acids||5.8 g|
|Uric acid||216 mg|
Rinsea and dry asparagus, trim off woody ends and peel spears. Divide asparagus into 4 equal portions.
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.
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.
Wrap foil over the asparagus and fold it repeatedly to seal.
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.
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.
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.
Meanwhile, pluck the basil leaves from the sprigs (do not rinse). Cut leaves with kitchen shears into fine strips.
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.
Cut pork into slices. Open asparagus packets carefully and put the asparagus and liquid on plates. Serve with basil sauce and pork.