Asparagus with Tomato and Avocado Sauces
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(0 votes)
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
319
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 319 cal. | (15 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 13.1 g | (44 %) |
more nutritional values
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 13.7 mg | (114 %) | ||
| Vitamin K | 220.5 μg | (368 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 9.1 mg | (76 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 607 μg | (202 %) | ||
| Pantothenic acid | 3.6 mg | (60 %) | ||
| Biotin | 16.1 μg | (36 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 130 mg | (137 %) | ||
| Potassium | 1,938 mg | (48 %) | ||
| Calcium | 189 mg | (19 %) | ||
| Magnesium | 131 mg | (44 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 40 μg | (20 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 136 mg | |||
| Cholesterol | 5 mg | |||
| Complete sugar | 19 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the avocado sauce
- 2 Avocados
- lemons
- 4 Tbsps Yogurt (0.1% fat)
- 2 tsps soy sauce
- salt
- freshly ground peppers
- For the garnish
- ½ bunch Cress
Preparation steps
1.
For the asparagus, rinse asparagus thoroughly, peel, trim ends and tie into 4 bundles. Bring plenty of water with salt, butter and sugar to a boil. Cook the asparagus for about 18 minutes.
2.
Lift out with a slotted spoon and drain.
3.
For the avocado sauce, peel avocados, halve and remove pits. Mash avocado with lemon juice with a fork. Stir in yogurt and season with salt, pepper and soy sauce.
4.
For the tomato sauce, blanch tomatoes for a few seconds and cool under running water. Peel, quarter, core and cut into small cubes. Peel shallots and chop finely. Toss tomatoes and shallots with olive oil and season with salt and pepper.
5.
Arrange asparagus on plates and sprinkle with cress. Serve with the sauces.
