Glazed Asparagus with Potato Waffles
One portion already provides 50 percent of our daily requirement of potassium and vitamins E and C. An optimal supply of this mineral has a positive effect on blood pressure. The two vitamins are cell protectors, as they neutralise damaging free radicals in the body.
The dish contains a quarter of the recommended amount of fibre that we should consume during the day. You can increase the content even more if you use wholemeal flour for the waffle dough; then possibly stir in 1 tablespoon of mineral water
If you want to do without this, replace the ham with salmon, which brings omega-3 fatty acids into play.
(Percentage of daily recommendation)
|Calorie||409 kcal||(19 %)|
|Protein||18 g||(18 %)|
|Fat||18 g||(16 %)|
|Carbohydrates||41 g||(27 %)|
|Sugar added||4 g||(16 %)|
|Roughage||8 g||(27 %)|
|Vitamin A||0.4 mg||(50 %)|
|Vitamin D||1 μg||(5 %)|
|Vitamin E||6.8 mg||(57 %)|
|Vitamin B₁||0.5 mg||(50 %)|
|Vitamin B₂||0.4 mg||(36 %)|
|Niacin||7.7 mg||(64 %)|
|Vitamin B₆||0.7 mg||(50 %)|
|Folate||179 μg||(60 %)|
|Pantothenic acid||2.3 mg||(38 %)|
|Biotin||13.3 μg||(30 %)|
|Vitamin B₁₂||1.1 μg||(37 %)|
|Vitamin C||50 mg||(53 %)|
|Potassium||980 mg||(25 %)|
|Calcium||109 mg||(11 %)|
|Magnesium||72 mg||(24 %)|
|Iron||3.2 mg||(21 %)|
|Iodine||25 μg||(13 %)|
|Zinc||2.3 mg||(29 %)|
|Saturated fatty acids||7.5 g|
|Uric acid||129 mg|
Peel the potatoes and onion. Dice onion very finely.
Grate potatoes, place in a clean kitchen towel and squeeze thoroughly to remove excess moisture.
Mix potatoes, onions, eggs and flour thoroughly. Season well with salt and pepper. Cover the batter and set aside to rest.
Meanwhile, rinse and dry asparagus, trim off woody ends and peel the lower third of spears if desired.
Rinse the parsley and chives and shake dry. Pluck parsley leaves. Set some aside and finely chop the rest. Cut chives into thin rings.
Preheat the waffle iron on medium-heat setting. Brush both baking surfaces lightly with oil. Stir herbs into the potato batter.
Ladle 1/4 of batter into hot waffle iron, close the iron and cook waffle until crisp, 6-7 minutes.
Carefully remove cooked waffles and keep warm in a preheated oven at 70°C (fan 50°C, gas: lowest level) (approximately 160°F or lowest setting) while repeating with remaining batter.
Heat 20 grams (approximately 1 tablespoon) butter in a large non-stick pan. Add asparagus and sprinkle with 1 teaspoon sugar.
Sauté asparagus, shaking pan, until evenly glazed. Season lightly with salt. Add broth and cook until asparagus is crisp-tender, 3-5 minutes.
Cut ham into short strips. Season asparagus with salt and pepper and transfer to plates. Sprinkle with ham and remaining parsley leaves. Serve with potato waffles.