Smarter Snack

Filo Wrapped Asparagus

4.666665
Average: 4.7 (6 votes)
(6 votes)
Filo Wrapped Asparagus

Filo Wrapped Asparagus - Great idea: The green stalks make perfect finger food!

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Health Score:
8,2 / 10
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
254
calories
Calories

Healthy, because

Even smarter

Nutritional values

This snack contains important B vitamins: Vitamin B1 promotes the transmission of nerve commands to the muscles. Vitamin B12 activates folic acid, which plays a role in the transmission of genetic information, and niacin helps you get a good night's sleep.

Sprinkle the dough with black cumin seed. These give a peppery, nutty aroma and are also super healthy.

1 serving contains
(Percentage of daily recommendation)
Calorie254 kcal(12 %)
Protein15 g(15 %)
Fat13 g(11 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.3 μg(2 %)
Vitamin E3.6 mg(30 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.1 mg(43 %)
Vitamin B₆0.3 mg(21 %)
Folate72 μg(24 %)
Pantothenic acid1.1 mg(18 %)
Biotin5.5 μg(12 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C13 mg(14 %)
Potassium295 mg(7 %)
Calcium135 mg(14 %)
Magnesium33 mg(11 %)
Iron1.6 mg(11 %)
Iodine13 μg(7 %)
Zinc1.7 mg(21 %)
Saturated fatty acids7.4 g
Uric acid102 mg
Cholesterol72 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
16 stalks green Asparagus
½ lemon
salt
1 pinch sugar
1 piece Grana Padano cheese (or Parmesan)
1 ounce butter
5 ounces Filo dough
5 ounces Prosciutto (thinly sliced and trimmed of fat)
1 tablespoon Sesame seeds (or to taste)
How healthy are the main ingredients?
Sesame seedssugarlemonsalt
Preparation

Kitchen utensils

1 Cutting board, 1 Peeler, 1 Small knife, 1 Citrus juicer, 1 wide Pot, 1 Sieve, 1 Coarse grater, 1 Small pot, 1 Kitchen shears, 1 Brush, 1 Baking sheet, 1 Parchment paper, 1 Bowl, 1 Small bowl

Preparation steps

1.
Filo Wrapped Asparagus preparation step 1

Rinse and dry the asparagus, then trim off woody ends and peel the lower third of the spears if desired. 

2.
Filo Wrapped Asparagus preparation step 2

Squeeze lemon half and combine juice with some salt and the sugar in a large pot. Add plenty of water and bring to a boil. Blanch asparagus for 5-6 minutes.

3.
Filo Wrapped Asparagus preparation step 3

Drain asparagus, rinse in cold water and drain in a sieve.

4.
Filo Wrapped Asparagus preparation step 4

Grate cheese coarsely. Melt butter in a small pot.

5.
Filo Wrapped Asparagus preparation step 5

Unfold filo pastry sheets carefully. Cut with kitchen shears into 16 rectangles (approximately 3 x 4 inches).

6.
Filo Wrapped Asparagus preparation step 6

Brush filo pieces lightly with melted butter.

7.
Filo Wrapped Asparagus preparation step 7

Top each filo piece with 1 slice of prosciutto and 1 asparagus piece and sprinkle with cheese. Roll up filo around filling so the asparagus tip is protruding.

8.
Filo Wrapped Asparagus preparation step 8

Line a baking sheet with parchment paper. Set the asparagus rolls next to each other on sheet.

9.
Filo Wrapped Asparagus preparation step 9

Lightly coat filo with more melted butter and sprinkle with sesame seeds.

Bake on the middle rack of a preheated oven at approximately 400°F until golden brown, about 12-15 minutes.

Serve on a platter.