Mushrooms with Tomato and Asparagus
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(0 votes)
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
243
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 243 cal. | (12 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 8.1 g | (27 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 10.9 mg | (91 %) | ||
| Vitamin K | 208.5 μg | (348 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 9.4 mg | (78 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 493 μg | (164 %) | ||
| Pantothenic acid | 4 mg | (67 %) | ||
| Biotin | 19.4 μg | (43 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 112 mg | (118 %) | ||
| Potassium | 1,268 mg | (32 %) | ||
| Calcium | 140 mg | (14 %) | ||
| Magnesium | 94 mg | (31 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 40 μg | (20 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 140 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation steps
1.
Cook the asparagus in boiling salted water for around 8 minutes until it still has a slight bite to it. Refresh in cold water and drain well.
2.
Mix 2-3 tbsp of lemon juice together with the zest, 1-2 tbsp water, the honey and 4-5 tbsp oil. Add the capers and season to taste with lemon juice, salt and ground black pepper.
3.
Sweat the mushrooms in the remaining oil for 2-3 minutes. Stir through the dressing together with the other salad ingredients, arrange on plates and serve.
