Fried Asparagus Spears with Coconut Mango Dip
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(0 votes)
Health Score:
71 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
595
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 595 cal. | (28 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 41 g | (35 %) | ||
| Carbohydrates | 47 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.2 g | (17 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 50.1 μg | (84 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.5 mg | (38 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 195 μg | (65 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 13.4 μg | (30 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 65 mg | (68 %) | ||
| Potassium | 654 mg | (16 %) | ||
| Calcium | 65 mg | (7 %) | ||
| Magnesium | 76 mg | (25 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 23.5 g | |||
| Uric acid | 61 mg | |||
| Cholesterol | 62 mg | |||
| Complete sugar | 17 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the asparagus spears
- 500 grams Asparagus (cooked al dente)
- 150 grams Pastry flour
- 200 milliliters Coconut milk
- 1 egg
- 1 pinch salt
- Frying oil (for frying)
- Pastry flour (for dusting)
- For the dip
- 1 Mango (ripe)
- 50 milliliters Coconut milk
- 1 chili pepper
- salt
- peppers
Preparation steps
1.
For the dip, peel mango, cut pulp from pit and puree in a blender with coconut milk. Rinse and halve chile pepper and remove seeds and ribs. Dice chile pepper and stir into mango mixture. Add more coconut milk to dip if desired for consistency. Season dip with salt and pepper.
2.
For the asparagus spears, stir flour with coconut milk until smooth. While stirring, add egg and season with salt and pepper. If batter is too thick, add another egg or egg yolk if desired. Heat oil in a saucepan until bubbles rise to the surface. Halve asparagus stalks, sprinkle with flour and dip in batter. Fry coated asparagus spears in hot oil, drain on paper towels and keep warm in the oven. Serve asparagus spears with the dip.
