Baked Sweet Potatoes with Asparagus
Baked Sweet potatoes with asparagus - Stuffed baked potato with seasonal vegetables. Photo: Iris Lange-Fricke
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.
(Percentage of daily recommendation)
| Calorie | 780 cal. | (37 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 34 g | (29 %) | ||
| Carbohydrates | 101 g | (67 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15 g | (50 %) |
| Vitamin A | 5.7 mg | (713 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 25 mg | (208 %) | ||
| Vitamin K | 86 μg | (143 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 7.7 mg | (64 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 222 μg | (74 %) | ||
| Pantothenic acid | 4.8 mg | (80 %) | ||
| Biotin | 29 μg | (64 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 162 mg | (171 %) | ||
| Potassium | 1,862 mg | (47 %) | ||
| Calcium | 234 mg | (23 %) | ||
| Magnesium | 120 mg | (40 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 12 g | |||
| Uric acid | 96 mg | |||
| Cholesterol | 224 mg | |||
| Complete sugar | 23 g |
Ingredients
- Ingredients
- 4 large Sweet potato
- 1 ½ ozs Arugula
- 2 Tbsps Walnut
- Zest and Juice of a lemons
- 3 Tbsps olive oil
- salt
- peppers
- 18 ozs white Asparagus
- 3 Tbsps butter
- 3 egg yolks
- 3 Tbsps vegetable stock
- 2 Tbsps Yogurt (0.1% fat) (room temperature)
- 1 oz Frisée (1 handful)
- 4 Tbsps grated Cheddar cheese
Preparation steps
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.
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.
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.
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.
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.
