Asparagus with Three Sauces
Nutritional values
(Percentage of daily recommendation)
| Calorie | 257 cal. | (12 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.8 g | (29 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 9.2 mg | (77 %) | ||
| Vitamin K | 147 μg | (245 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 6.4 mg | (53 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 409 μg | (136 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 12.3 μg | (27 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 89 mg | (94 %) | ||
| Potassium | 1,358 mg | (34 %) | ||
| Calcium | 172 mg | (17 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 94 mg | |||
| Cholesterol | 12 mg | |||
| Complete sugar | 14 g |
Ingredients
- 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 yogurt-cream sauce
- 1 cup Yogurt (0.1% fat)
- 4 Tbsps Whipped cream
- salt
- white peppers
- 1 generous pinch garlic powder
- ½ bunch Cress
Preparation steps
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.
Remove the asparagus with a slotted spoon and drain.
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.
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.
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.
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.
