Asparagus with Breadcrumbs and Egg
(0 votes)
(0 votes)
Health Score:
77 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
301
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 301 cal. | (14 %) | ||
| Protein | 8.37 g | (9 %) | ||
| Fat | 24.52 g | (21 %) | ||
| Carbohydrates | 13.92 g | (9 %) | ||
| Sugar added | 1.05 g | (4 %) | ||
| Roughage | 4.59 g | (15 %) |
more nutritional values
| Vitamin A | 281.78 mg | (35,223 %) | ||
| Vitamin D | 0.88 μg | (4 %) | ||
| Vitamin E | 7.72 mg | (64 %) | ||
| Vitamin B₁ | 0.35 mg | (35 %) | ||
| Vitamin B₂ | 0.42 mg | (38 %) | ||
| Niacin | 3.46 mg | (29 %) | ||
| Vitamin B₆ | 0.23 mg | (16 %) | ||
| Folate | 132.93 μg | (44 %) | ||
| Pantothenic acid | 0.63 mg | (11 %) | ||
| Biotin | 4.04 μg | (9 %) | ||
| Vitamin B₁₂ | 0.57 μg | (19 %) | ||
| Vitamin C | 16.95 mg | (18 %) | ||
| Potassium | 473.21 mg | (12 %) | ||
| Calcium | 68.02 mg | (7 %) | ||
| Magnesium | 38.69 mg | (13 %) | ||
| Iron | 4.84 mg | (32 %) | ||
| Iodine | 27.11 μg | (14 %) | ||
| Zinc | 1.28 mg | (16 %) | ||
| Saturated fatty acids | 5.37 g | |||
| Cholesterol | 92.26 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 800 grams green Asparagus tip
- salt
- 1 tsp sugar
- 2 Tbsps lemon juice
- 2 Tbsps white balsamic vinegar
- 4 Tbsps Canola oil
- freshly ground peppers
- 2 hardboiled eggs
- 2 garlic cloves
- 2 Tbsps breadcrumbs
- 2 Tbsps chopped Hazelnuts
- 2 Tbsps butter
- 2 Tbsps freshly chopped parsley
Preparation steps
1.
Remove the tough ends of the asparagus and cook in a pot of boiling salted water with the sugar until al dente, 6-8 minutes.
2.
Meanwhile, in a bowl, whisk together the lemon juice, vinegar and oil and season with salt and pepper. Drain the asparagus well and place on a plate. Drizzle with the lemon dressing and let cool to lukewarm.
3.
Peel the eggs and chop finely. Peel the garlic and chop finely. Heat the butter in a skillet and stir in the breadcrumbs, nuts and the garlic and cook until the crumbs are golden brown. Sprinkle the mixture over the asparagus, sprinkle the egg over the top and serve garnished with parsley.
