anti-inflammatory

Baked Sweet Potatoes with Asparagus

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Average: 4.9 (9 votes)
(9 votes)
Baked Sweet Potatoes with Asparagus

Baked Sweet potatoes with asparagus - Stuffed baked potato with seasonal vegetables. Photo: Iris Lange-Fricke

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Health Score:
8,4 / 10
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
780
calories
Calories

Healthy, because

Even smarter

Nutritional values

Asparagus contains plenty of folic acid, a B group vitamin which promotes cell renewal and blood formation, particularly important for pregnant and nursing women.

Feel free to use normal potatoes instead of sweet potatoes in this recipe.

1 serving contains
(Percentage of daily recommendation)
Calorie780 kcal(37 %)
Protein15 g(15 %)
Fat34 g(29 %)
Carbohydrates101 g(67 %)
Sugar added0 g(0 %)
Roughage15 g(50 %)
Vitamin A5.7 mg(713 %)
Vitamin D1 μg(5 %)
Vitamin E25 mg(208 %)
Vitamin K86 μg(143 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.5 mg(45 %)
Niacin7.7 mg(64 %)
Vitamin B₆1.3 mg(93 %)
Folate222 μg(74 %)
Pantothenic acid4.8 mg(80 %)
Biotin29 μg(64 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C162 mg(171 %)
Potassium1,862 mg(47 %)
Calcium234 mg(23 %)
Magnesium120 mg(40 %)
Iron5.1 mg(34 %)
Iodine25 μg(13 %)
Zinc2.7 mg(34 %)
Saturated fatty acids12 g
Uric acid96 mg
Cholesterol224 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
4
1 ½ ounces
2 tablespoons
Zest and Juice of a lemons
3 tablespoons
18 ounces
white Asparagus
3 tablespoons
3
3 tablespoons
2 tablespoons
Yogurt (0.1% fat) (room temperature)
1 ounce
Frisée (1 handful)
4 tablespoons
How healthy are the main ingredients?
Sweet potatoArugulaWalnutlemonolive oilsalt

Preparation steps

1.

Wash the sweet potatoes thoroughly and prick them several times with a fork. Bake on a baking tray at 390°F in a preheated oven for about 60 minutes until the potatoes are soft.

2.

Meanwhile, wash the arugula salad, spin dry and chop finely. Chop the nuts as well. Mix lemon peel, arugula, nuts, and 2 tablespoons of oil and season with salt and pepper. Set aside the arugula salad and gremolata.

3.

Peel and wash the asparagus and cut off the woody ends. Heat the rest of the oil in a frying pan; fry the asparagus for 6-8 minutes at medium heat. Remove.

4.

For the hollandaise sauce, melt 2 tablespoons butter. Place the egg yolks and vegetable stock in a bowl and whisk over a hot water bath until creamy. Stir in yogurt and remove from the water bath. Add butter while stirring. Season with lemon juice, salt and pepper.

5.

Wash the frisée and spin dry. Cut the sweet potatoes lengthwise. Add remaining butter and cheddar to the potatoes; loosen the inside of the potatoes with a fork. Spread the frisée and asparagus over the potatoes and drizzle with sauce hollandaise and arugula-gremolata.