Baked Asparagus with Feta Cheese
Healthy, because
Even smarter
Nutritional values
Green asparagus has a more aromatic taste than white asparagus and contain more vitamin A, which plays an important role in healthy skin and good vision.
When buying green asparagus, make sure that the spears look crisp, nice and green.
(Percentage of daily recommendation)
| Calorie | 518 cal. | (25 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 42 g | (36 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 3.9 g | (13 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 1.2 μg | (6 %) | ||
| Vitamin E | 12.6 mg | (105 %) | ||
| Vitamin K | 101.5 μg | (169 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 305 μg | (102 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 13.4 μg | (30 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 636 mg | (16 %) | ||
| Calcium | 285 mg | (29 %) | ||
| Magnesium | 61 mg | (20 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 64 μg | (32 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 20.9 g | |||
| Uric acid | 64 mg | |||
| Cholesterol | 189 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 2 bunches green Asparagus
- salt
- 1 Tbsp sugar
- 1 onion
- vegetable oil (for braising)
- 80 grams Whipped cream
- 2 eggs
- salt
- peppers
- Nutmeg
- 200 grams Feta
- 2 Tbsps finely grated Parmesan
- 2 Tbsps breadcrumbs
- 2 Tbsps melted butter
- butter (for the mold)
Preparation steps
Peel the asparagus, and trim the woody ends. Cut into pieces and blanch in boiling water with 1 pinch of sugar for 4 minutes. Rinse under cold water and drain well. Preheat the oven to 200°C (approximately 400°F).
Peel and julienne the onion. Sauté in the oil. PLace the onions and asparagus in a large, buttered gratin dish or sheet pan. Whisk the cream with the eggs, then season with salt, pepper, and nutmeg. Pour over the asparagus. Sprinkle the gratin with the feta cheese.
Mix the parmesan cheese, breadcrumbs, and the butter. Knead with your fingertips, and then crumble over the gratin. Bake in the preheated oven for 15 minutes.
