Filo Wrapped Asparagus
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.
(Percentage of daily recommendation)
| Calorie | 254 cal. | (12 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 72 μg | (24 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 5.5 μg | (12 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 295 mg | (7 %) | ||
| Calcium | 135 mg | (14 %) | ||
| Magnesium | 33 mg | (11 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 7.4 g | |||
| Uric acid | 102 mg | |||
| Cholesterol | 72 mg |
Ingredients
- Ingredients
- 16 stalks green Asparagus
- ½ lemon
- salt
- 1 pinch sugar
- 1 pc Grana Padano cheese (or Parmesan)
- 1 oz butter
- 5 ozs Filo dough
- 5 ozs Prosciutto (thinly sliced and trimmed of fat)
- 1 Tbsp Sesame seeds (or to taste)
Preparation steps
Rinse and dry the asparagus, then trim off woody ends and peel the lower third of the spears if desired.
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.
Drain asparagus, rinse in cold water and drain in a sieve.
Grate cheese coarsely. Melt butter in a small pot.
Unfold filo pastry sheets carefully. Cut with kitchen shears into 16 rectangles (approximately 3 x 4 inches).
Brush filo pieces lightly with melted butter.
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.
Line a baking sheet with parchment paper. Set the asparagus rolls next to each other on sheet.
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.