Dressed Asparagus with Goat Cheese

Name: Dressed Asparagus with Goat Cheese
Total time: 45 min
Yield: 4
Ingredients: 4 cups green Asparagus (trimmed with woody ends removed); 2 cups freshly shelled Pea (unshelled weight approx. 18 ounces); 1 bunch Arugula; 2 cups fresh Goat cheese; olive oil; 6 tablespoons finely, chopped parsley (and basil, mixed); 2 cloves garlic; salt; freshly ground peppers

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Difficulty:

easy

Difficulty

Preparation:

30 min.

Preparation

ready in 45 min.

Ready in

Calories:

230

calories

Calories

How many calories can I eat?

Healthy, because

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Nutritional values

Goat cheese provides tons of satiating protein to this dish , while the arugula adds vitamins and other essential nutrients.

Add chicken to this recipe for a more filling, protein-rich meal.

1 serving contains
(Percentage of daily recommendation)

Calorie	230 kcal	(11 %)
Protein	14.97 g	(15 %)
Fat	12.42 g	(11 %)
Carbohydrates	14.63 g	(10 %)
Sugar added	0 g	(0 %)
Roughage	4.98 g	(17 %)

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more nutritional values

Vitamin A	136.32 mg	(17,040 %)
Vitamin D	0 μg	(0 %)
Vitamin E	0.6 mg	(5 %)
Vitamin B₁	0.25 mg	(25 %)
Vitamin B₂	0.15 mg	(14 %)
Niacin	2.58 mg	(22 %)
Vitamin B₆	0.17 mg	(12 %)
Folate	102.36 μg	(34 %)
Pantothenic acid	0.18 mg	(3 %)
Biotin	0.48 μg	(1 %)
Vitamin B₁₂	0 μg	(0 %)
Vitamin C	39.22 mg	(41 %)
Potassium	288.72 mg	(7 %)
Calcium	119.04 mg	(12 %)
Magnesium	32.32 mg	(11 %)
Iron	1.73 mg	(12 %)
Iodine	1.45 μg	(1 %)
Zinc	1.16 mg	(15 %)
Saturated fatty acids	8.08 g
Cholesterol	40 mg

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 4 cups
green Asparagus (trimmed with woody ends removed); 2 cups
freshly shelled Pea (unshelled weight approx. 18 ounces); 1 bunch
Arugula; 2 cups
fresh Goat cheese; olive oil; 6 tablespoons
finely, chopped parsley (and basil, mixed); 2 cloves
garlic; salt; freshly ground peppers

How healthy are the main ingredients?

Asparagus Arugula Goat cheese olive oil parsley garlic

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Preparation steps

Cook the asparagus in plenty of boiling, salted water for about 6-7 minutes. Drain, leave to cool slightly and cut into pieces at an angle.

Cook the peas in boiling, salted water for about 3 minutes. Drain and leave to cool. Wash the arugula and spin dry.

Peel the garlic and press into 8 tbsp olive oil. Add the herbs, salt and plenty of pepper and puree finely with an electric hand blender. Leave to stand for 5 minutes.

Mix the asparagus, peas and arugula and divide between 4 plates. Scatter with spoonfuls of goat's cheese and serve drizzled with the garlic and herb dressing. Fresh, crusty white bread goes well with this dish.