Stir-Fried Asparagus
Stir-Fried Asparagus - A great way to make figure-friendly gourmet food
Healthy, because
Even smarter
Nutritional values
This light meal not only tastes fantastic but also brings highly beneficial nutrients to your plate in the form of iodine, vitamin E, and potassium. Green asparagus, in particular, is also rich in folic acid, which promotes cell renewal and blood formation. Best of all: one serving contains only 90 calories!
Serve with a portion of brown rice to make this a more complete meal and add some satiating fiber.
(Percentage of daily recommendation)
| Calorie | 88 cal. | (4 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 2 g | (2 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 7.1 mg | (59 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4 mg | (33 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 118 μg | (39 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 6.3 μg | (14 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 375 mg | (9 %) | ||
| Calcium | 87 mg | (9 %) | ||
| Magnesium | 44 mg | (15 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 48 μg | (24 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 0.4 g | |||
| Uric acid | 89 mg | |||
| Cholesterol | 38 mg |
Kitchen utensils
Preparation steps
Rinse asparagus, cut off tough ends, peel lower third and the stalks and cut diagonally into thirds.
Heat oil in a wok or large pan over high heat. Add asparagus and half of the broth and cook, stirring, until crisp-tender, 7-10 minutes.
Rinse cilantro, shake dry and pluck leaves.
Rinse shrimp briefly, drain and pat dry with paper towels. Add to wok along with remaining broth when the asparagus is almost finished cooking.
Season with soy sauce, salt and pepper. Sprinkle with cilantro and serve immediately.
