Low Calorie Lunch

Elderberry Asparagus and Potatoes

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Average: 5 (3 votes)
(3 votes)
Elderberry Asparagus and Potatoes
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Health Score:
81 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 50 min.
Ready in
Calories:
536
calories
Calories

Healthy, because

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Nutritional values

The potassium content of asparagus is particularly important, as the electrolyte ensures a balanced fluid balance in the body and stimulates the activity of the kidneys, so that excess water is excreted. Cream cheese and potatoes form a good protein combination, as the cream cheese provides a lot of protein and the potatoes little but high-quality protein, thus supporting muscle building. Cream cheese is also a good calcium fertilizer, which has a positive effect on bone strength.

Try the green version of asparagus - it tastes more intense and saves time, because only the thicker ends need to be peeled. For a vegan alternative, the butter can be replaced by a purely vegetable margarine and the cream cheese by a vegan dip, for example our creamy hummus.

1 serving contains
(Percentage of daily recommendation)
Calorie536 cal.(26 %)
Protein18 g(18 %)
Fat35 g(30 %)
Carbohydrates37 g(25 %)
Sugar added8 g(32 %)
Roughage5.3 g(18 %)
Vitamin A0.6 mg(75 %)
Vitamin D0.4 μg(2 %)
Vitamin E6 mg(50 %)
Vitamin K107.6 μg(179 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.5 mg(45 %)
Niacin7.8 mg(65 %)
Vitamin B₆0.4 mg(29 %)
Folate315 μg(105 %)
Pantothenic acid2.5 mg(42 %)
Biotin10.1 μg(22 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C79 mg(83 %)
Potassium1,172 mg(29 %)
Calcium198 mg(20 %)
Magnesium84 mg(28 %)
Iron3.7 mg(25 %)
Iodine30 μg(15 %)
Zinc2.2 mg(28 %)
Saturated fatty acids21.6 g
Uric acid83 mg
Cholesterol92 mg
Complete sugar18 g

Ingredients

for
4
For the asparagus
1 kilogram white Asparagus
butter (for the baking dish)
salt
4 Tbsps elderflower syrup
5 Elderflower
also
500 grams waxy potatoes
2 Tbsps butter
1 Tbsp freshly chopped parsley
1 Tbsp scallions
For the cream cheese
½ bunch mint
300 grams cream cheese
150 grams Natural yogurt
freshly ground peppers
lemon juice
How healthy are the main ingredients?
potatocream cheesemintparsleysaltElderflower

Preparation steps

1.

Preheat the oven to 100°C (approximately 215°F)

2.

Trim the asparagus and place in a buttered baking dish. Toss with the elderberry syrup and a little salt, then sprinkle with elderflowers. Cover the dish with aluminum foil and cook in a preheated oven for 60-80 minutes.

3.

Meanwhile, peel, rinse and cook the potatoes for 25-30 minutes in boiling salted water.

4.

Rinse the mint, shake dry and finely chop the leaves. Mix the cream cheese and the yogurt, then add the mint and season with salt, pepper and a dash of lemon.

5.

Drain the potatoes, and fry briefly in a hot pan with butter and parsley.

6.

Remove the asparagus from the oven and serve with the potatoes and yogurt sauce on plates. Garnish with chives.

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