Low-Carb and Protein-Rich

Pan-Roasted Green Asparagus

with Bresaola
4.714285
Average: 4.7 (7 votes)
(7 votes)
Pan-Roasted Green Asparagus

Pan-Roasted Green Asparagus - Classic Italian food made easy!

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Health Score:
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
132
calories
Calories

Healthy, because

Even smarter

Nutritional values

In Italy, bresaola is one of the classic components of this delicious appetizer. Apart from its delicious taste and high protein content, it also has a very low-fat content.

Bresaola Punta d'Anca" costs a little more, but contains the least fat and is considered the most delicious variety of bresaola.

1 serving contains
(Percentage of daily recommendation)
Calorie132 kcal(6 %)
Protein9 g(9 %)
Fat9 g(8 %)
Carbohydrates4 g(3 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E6.9 mg(58 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.4 mg(37 %)
Vitamin B₆0.1 mg(7 %)
Folate109 μg(36 %)
Pantothenic acid1.2 mg(20 %)
Biotin5 μg(11 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C22 mg(23 %)
Potassium342 mg(9 %)
Calcium64 mg(6 %)
Magnesium32 mg(11 %)
Iron1.8 mg(12 %)
Iodine15 μg(8 %)
Zinc1.8 mg(23 %)
Saturated fatty acids1.4 g
Uric acid93 mg
Cholesterol18 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2 ⅕ pounds green Asparagus
3 tablespoons Canola oil
2 tablespoons Walnut oil
salt
4 ounces Bresaola (or very thinly sliced lean roast beef)
freshly ground black peppers
How healthy are the main ingredients?
Walnut oilsalt
Preparation

Kitchen utensils

1 Cutting board, 1 Peeler, 1 Small knife, 1 Tablespoon, 1 large Non-stick pan, 1 Wooden spoon

Preparation steps

1.
Pan-Roasted Green Asparagus preparation step 1

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

2.
Pan-Roasted Green Asparagus preparation step 2

Cut off asparagus tips and cut the spears on the diagonal into about 2-inch pieces.

3.
Pan-Roasted Green Asparagus preparation step 3

Heat the canola oil in a large non-stick pan. Cook all asparagus pieces over medium heat, stirring occasionally, until crisp-tender, 8-10 minutes.

4.
Pan-Roasted Green Asparagus preparation step 4

Turn off heat, pour off the cooking oil add the walnut oil to the pan. Season with salt and serve with bresaola on a plate, grinding pepper over the top.