Asparagus-Prosciutto Toast
Asparagus-Prosciutto Toast - A perfect pairing: Crunchy toast with a creamy spread
Healthy, because
Even smarter
Nutritional values
Thanks to lean turkey ham and tender asparagus, the calorie and fat balance remains balanced, and the toasts are topped with a light egg foam instead of a lot of cheese. The asparagus also provides potassium and aspartic acid for a balanced fluid balance, i.e. excess water is excreted.
You can also prepare the asparagus-ham toast with salmon ham, which is similarly low in fat, but comes from pork. Serve it as an appetizer or as a light lunch, then together with a salad. If you are a fan of toast, then you should take a look at our cookbook on the crispy bread. Here you will find many delicious and at the same time healthy recipes.
(Percentage of daily recommendation)
| Calorie | 257 cal. | (12 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 6.3 mg | (53 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 8.4 mg | (70 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 212 μg | (71 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 17.9 μg | (40 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 635 mg | (16 %) | ||
| Calcium | 174 mg | (17 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 114 mg | |||
| Cholesterol | 192 mg |
Ingredients
- Ingredients
- 2 ⅕ lbs does he know Asparagus
- salt
- 8 slices Whole Wheat Toast
- 6 sprigs Basil
- 3 eggs
- 1 tsp sugar
- 8 slices Prosciutto (thin slices; 10 grams each)
- 1 Tbsp grated Parmesan (20 grams)
- peppers (from the mill)
Kitchen utensils
Preparation steps
Rinse asparagus, drain and remove woody ends. Peel stalks with a potato peeler, rinse and cut in half crosswise.
In a large pot, boil 300 ml (approximately 1 1/4 cup) of salted water. Add asparagus and bring to a boil. Cook covered over medium heat for about 10 minutes.
Using a slotted spoon, gently remove asparagus from the pot and drain. Place on a plate and allow to cool slightly.
Meanwhile, reduce asparagus-infused liquid over high heat, uncovered, about 8 minutes.
While asparagus stock reduces, toast the bread. Rinse basil, shake dry and pluck leaves.
Separate eggs. Pour whites into a mixing bowl and beat into stiff peaks using a whisk or hand mixer.
Place yolks in a bowl, add sugar and 2 tablespoons asparagus stock. Beat together using a hand mixer until frothy.
Line a baking sheet with parchment paper and distribute the toast slices evenly. Layer with prosciutto, asparagus and basil leaves.
Fold the egg whites into the whipped egg yolk mixture with a whisk. Spread on the toast, sprinkle with Parmesan cheese and bake on the middle rack of a preheated oven at 225°C (fan 200°C, gas mark 3-4) (approximately 450°F/convection 400°F) until golden brown, about 7 minutes. Top with cracked pepper, garnish with remaining basil and serve.
