Baked Asparagus in Crispy Crust
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(0 votes)
Health Score:
61 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
320
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 320 cal. | (15 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3.6 g | (12 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 47.3 μg | (79 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.9 mg | (74 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 145 μg | (48 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 4.1 μg | (9 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 506 mg | (13 %) | ||
| Calcium | 138 mg | (14 %) | ||
| Magnesium | 61 mg | (20 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 6.5 g | |||
| Uric acid | 131 mg | |||
| Cholesterol | 59 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 16 stalks green Asparagus (about 600 grams)
- salt
- 1 pinch sugar
- 3 Tbsps lemon juice
- 2 Tbsps butter
- 150 grams Filo dough
- 16 thin slices raw ham
- 3 Tbsps freshly grated Parmesan
Preparation steps
1.
Rinse the asparagus, peel the bottom third and cut off the woody ends. Boil in a little salted water with the sugar and lemon juice for about 5 minutes. Rinse cold and drain.
2.
Preheat the oven to 200°C (approximately 400ºF) and melt the butter.
Unfold the filo dough and cut into 16 rectangles of about 8 x 10 cm (approximately 3 x 4 inches). Brush with butter and cover each with a slice of ham and a stalk of asparagus. Shower some cheese on top and roll up the dough, so that the asparagus tip is still visible.
3.
Lay the asparagus parcels on a baking sheet lined with parchment paper.
Bake for 5-8 minutes at 180°C (approximately 350ºF) until golden brown and crispy. Serve immediately.
