Pancakes and Asparagus
Nutritional values
(Percentage of daily recommendation)
| Calorie | 437 cal. | (21 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 5.1 g | (17 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 9.9 mg | (83 %) | ||
| Vitamin K | 54.5 μg | (91 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 6.8 mg | (57 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 188 μg | (63 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 17.4 μg | (39 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 608 mg | (15 %) | ||
| Calcium | 210 mg | (21 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 6.5 g | |||
| Uric acid | 79 mg | |||
| Cholesterol | 127 mg | |||
| Complete sugar | 9 g |
Ingredients
- For the batter
- ¼ l low-fat milk
- 150 grams grained Cottage cheese
- 2 eggs
- salt
- organic, zested lemons
- 100 grams Buckwheat flour
- 100 grams Whole wheat flour
- 2 tsps cream of tartar
- vegetable oil (for cooking)
- For the asparagus
- 500 grams Asparagus
- salt
- ½ tsp sugar
- 3 Tbsps lemon juice
- butter
Preparation steps
For the batter: Separate eggs. Beat egg whites until stiff. Combine milk, cream cheese, egg yolks, salt and lemon zest.
Combine buckwheat flour, wheat flour and baking powder. Gradually stir into milk mixture until the dough is smooth, about 30 minutes. Let rest, then fold in whites.
Put some oil in a large nonstick skillet. Ladle in 2 tablespoons of batter and cook until golden brown, then flip and cook until golden brown on reverse side, about 2 minutes. Remove and repeat until all dough is cooked. Keep cooked pancakes warm in an oven preheated to 70°C (approximately 150°F).
For the asparagus: Rinse asparagus, trim off woody ends and cut into bite-size pieces. Boil water, salt, sugar and lemon juice and cook asparagus in liquid until al dente. Heat butter in a pan. Remove asparagus from liquid and swirl in melted butter.
Serve asparagus with pancakes.
