Asparagus with Three Sauces

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Asparagus with Three Sauces
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Health Score:
81 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
257
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie257 cal.(12 %)
Protein11 g(11 %)
Fat17 g(15 %)
Carbohydrates15 g(10 %)
Sugar added0 g(0 %)
Roughage8.8 g(29 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.1 μg(1 %)
Vitamin E9.2 mg(77 %)
Vitamin K147 μg(245 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.5 mg(45 %)
Niacin6.4 mg(53 %)
Vitamin B₆0.5 mg(36 %)
Folate409 μg(136 %)
Pantothenic acid2.5 mg(42 %)
Biotin12.3 μg(27 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C89 mg(94 %)
Potassium1,358 mg(34 %)
Calcium172 mg(17 %)
Magnesium93 mg(31 %)
Iron3 mg(20 %)
Iodine28 μg(14 %)
Zinc2.3 mg(29 %)
Saturated fatty acids5.3 g
Uric acid94 mg
Cholesterol12 mg
Complete sugar14 g

Ingredients

for
6
For the asparagus
2 kilograms white Asparagus
1 tsp salt
1 tsp butter
1 pinch sugar
For the avocado sauce
2 Avocados
1 lemon (juiced)
4 Tbsps Yogurt (0.1% fat)
2 tsps soy sauce
salt
peppers (freshly ground)
For the tomato sauce
6 Tomatoes
1 shallot
salt
peppers (freshly ground)
2 Tbsps olive oil
For the yogurt-cream sauce
1 cup Yogurt (0.1% fat)
4 Tbsps Whipped cream
salt
white peppers
1 generous pinch garlic powder
½ bunch Cress
How healthy are the main ingredients?
Whipped creamolive oilsoy sauceCresssugarsalt

Preparation steps

1.

For the asparagus: Rinse the asparagus, peel and remove woody ends. Assemble 4 asparagus spears each to a bundle using butcher's twine. Bring the water, salt, butter and sugar to the boil in a large pot. Add the asparagus and cook for 18 minutes.

2.

Remove the asparagus with a slotted spoon and drain.

3.

For the avocado sauce: Halve the avocados and remove pits. In a bowl, mash the avocado with the lemon  juice with a fork. Stir in the yogurt and soy sauce. Season with salt and pepper to taste.

4.

For the tomato sauce: Blanch the tomatoes in a pot of boiling water for a few seconds. Peel, quarter, remove seeds and cut into small cubes. Peel and finely chop the shallots. Stir the tomatoes with the shallots in a bowl. Stir in the olive oil and season with salt and pepper to taste.

5.

For the yogurt-cream sauce: Blend the yogurt with the cream in a bowl. Season with the garlic powder. Season with salt and pepper to taste.

6.

To serve, divide the asparagus between plates. Pour the yogurt-cream sauce over the asparagus bundles. Dollop the avocado sauce and tomato sauce on the plate beside the asparagus.