White Asparagus in Parchment
White Asparagus in Parchment - The gently cooked vegetable packet will become a favorite!
Healthy, because
Even smarter
Nutritional values
Asparagus has a ton of folic acid content, a B-vitamin that is often neglected in today's diet. Folic acid is pespecially good for expectant mothers.
Serve a spritzer made of red grape juice or black currant juice to add some iron to this meal. Iron will help your body absorb the asparagus's folic acid.
(Percentage of daily recommendation)
| Calorie | 216 cal. | (10 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 14 g | (47 %) |
| Vitamin A | 3.5 mg | (438 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.3 mg | (86 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5 mg | (42 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 184 μg | (61 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 16.6 μg | (37 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 785 mg | (20 %) | ||
| Calcium | 202 mg | (20 %) | ||
| Magnesium | 76 mg | (25 %) | ||
| Iron | 6.5 mg | (43 %) | ||
| Iodine | 61 μg | (31 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 140 mg | |||
| Cholesterol | 0 mg |
Kitchen utensils
Preparation steps
Rinse the asparagus, peel stalks and cut off the tough ends.
Peel the carrots and cut in half lengthwise (cut thicker ones into quarters).
Peel the ginger root and cut into very small pieces. Rinse the lime in hot water, wipe dry, cut in half and then cut into thin slices.
Cut a piece of parchment paper into approximately 16 x 16 inches, brush with oil and sprinkle with a little salt, sugar, and pepper.
Place asparagus, carrots, ginger and lime slices on parchment and season with salt and pepper.
Fold parchment over the vegetables and tie with kitchen twine. Bake on a baking sheet in a preheated oven at 400°F/convection 350°F, on the middle rack, until tender, 25-30 minutes. Let rest 2 minutes before serving.
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