Vegetarian Snack

Zucchini Spears with Asparagus

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Average: 5 (2 votes)
(2 votes)
Zucchini Spears with Asparagus
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Health Score:
71 / 100
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
ready in 52 min.
Ready in
Calories:
207
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie207 cal.(10 %)
Protein11.84 g(12 %)
Fat9.57 g(8 %)
Carbohydrates18.18 g(12 %)
Sugar added1.05 g(4 %)
Roughage1.22 g(4 %)
Vitamin A176.75 mg(22,094 %)
Vitamin D0.95 μg(5 %)
Vitamin E2.63 mg(22 %)
Vitamin B₁0.22 mg(22 %)
Vitamin B₂0.35 mg(32 %)
Niacin3.45 mg(29 %)
Vitamin B₆0.21 mg(15 %)
Folate68.42 μg(23 %)
Pantothenic acid0.4 mg(7 %)
Biotin0.2 μg(0 %)
Vitamin B₁₂0.78 μg(26 %)
Vitamin C19.15 mg(20 %)
Potassium348.72 mg(9 %)
Calcium228.59 mg(23 %)
Magnesium35.46 mg(12 %)
Iron1.74 mg(12 %)
Iodine26.4 μg(13 %)
Zinc1.04 mg(13 %)
Saturated fatty acids4.87 g
Cholesterol94.45 mg

Ingredients

for
4
Ingredients
15 green Asparagus tip
vegetable oil (for frying)
4 Basil
Sea salt
1 tsp sugar
2 Zucchini
freshly ground peppers
2 Tbsps Pastry flour
2 eggs
2 ozs breadcrumbs
2 Tbsps grated Parmesan
2 Tbsps finely chopped Fresh herbs (basil and thyme)
1 Tbsp butter
1 ½ ozs Parmesan
How healthy are the main ingredients?
ParmesanParmesansugarBasilZucchiniegg

Preparation steps

1.

Rinse the asparagus and cut 12 very thin slices from 3 spears.

Fry in a large pot in some oil at 170°C / 350ºF for about 1 minute until crispy. Drain on paper towels.

Rinse the basil, pat dry, and also fry briefly. Remove from the oil with a skimmer and drain on absorbent paper.

2.

Peel the lower third from the remaining 12 asparagus spears and cook in salted water with the sugar for 6-8 minutes. Simmer until al dente.

3.

Rinse the zucchini, cut off the ends, pat dry with kitchen paper and cut lengthwise into thick slices (approximately 1/4 inch), preferably with a vegetable slicer.

Keep the best slices and use the rest elsewhere. Season with salt and pepper. 

Pour the flour onto a plate, whisk the eggs in a separate bowl, and place the breadcrumbs with the herbs and Parmesan on a third plate.

Firstly, coat the zucchini slices in flour on both sides. Next, dip into the eggs. Then, coat both sides with breadcrumbs.

Fry in portions for 2-3 minutes until golden brown in some oil. Lift out with the skimmer and drain on kitchen paper.

4.

Melt the butter in a pan and toss the drained asparagus in it. Season lightly with salt.

5.

Arrange the zucchini slices on plates and place a stalk of asparagus on each. Garnish with fried asparagus and basil. Serve with thinly sliced Parmesan on top.