Dressed Asparagus with Goat Cheese
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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
230
calories
Calories
Healthy, because
Even smarter
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)
(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 %) |
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
all recipes of this author
Ingredients
for
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
Preparation steps
1.
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.
2.
Cook the peas in boiling, salted water for about 3 minutes. Drain and leave to cool. Wash the arugula and spin dry.
3.
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.
4.
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.
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