Asparagus with Pan Squid
(1 vote)
(1 vote)
Health Score:
96 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
Calories:
210
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 210 cal. | (10 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.9 g | (10 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 7.7 mg | (64 %) | ||
| Vitamin K | 77.3 μg | (129 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.5 mg | (79 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 222 μg | (74 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 17.6 μg | (39 %) | ||
| Vitamin B₁₂ | 6.6 μg | (220 %) | ||
| Vitamin C | 52 mg | (55 %) | ||
| Potassium | 765 mg | (19 %) | ||
| Calcium | 89 mg | (9 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 39 μg | (20 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 226 mg | |||
| Cholesterol | 344 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 750 grams Asparagus
- 500 grams kitchen-ready Cuttlefish
- 1 shallot
- 3 Tbsps olive oil
- 1 fresh lemon
- 2 sprigs thyme
- salt
- freshly ground pepper
Preparation steps
1.
Rinse and cut off ends of asparagus. Cut into 4 cm (1 1/2 inch) long pieces. Rinse the squid and pat dry. Peel the shallot and chop finely. Heat the oil in a pan and saute the asparagus for 3-4 minutes. Rinse and dry the lemon, and cut into thin slices. Add the lemon slices, squid and diced shallots to the asparagus and cook for another 5 minutes. Rinse the thyme, pluck the leaves and add to the asparagus. Season with salt and pepper.
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