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Asparagus Gratin

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Gluten Free Diet

    Excludes foods containing gluten, such as wheat, barley, rye and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Asparagus Gratin

Method

                                                                                              Photo credit: G. Drakopoulos - Food Styling: T. Webb

  • Bring some salted water to a boil in a deep pot. Prepare a bowl with water and ice cubes.
  • Use a peeler to peel the asparagus at their base, just below where the flowers begin. Then wash them and cut away their tough base, by hand. Tie into bunches and submerge, upright, in the boiling water. Boil for 5 minutes or as long as necessary for the vegetables to be crunchy. This will depend on the size of the asparagus and if they are in season or not or how fresh they are.
  • Remove from water and immediately submerge in the bowl full of cold water in order to stop the boiling process. Drain and dry off on a towel. Set aside.
  • Use a pastry brush to clean the mushrooms. If they are VERY dirty you can wash them very, very, VERY quickly under cold running water. Chop off the stems if they are too long.
  • Cut mushrooms into thin slices. Heat a pan until it becomes very hot. Add a small amount of olive oil and the mushrooms. Add the salt and the juice from half a lemon. Cover pan with lid and let the mushrooms saute for 5 minuts, until they release their juices, stirring occasionally.
  • Remove from pan with a slotted spoon. Add the yogurt and 1 tablespoon of grated parmesan. Stir and season lightly with salt and pepper.
  • Preheat the oven to 160* C (320* F) Fan.
  • Spread the mushroom mixture in a small baking pan. Place the asparagus over them, one next to the other. Sprinkle with 2 tablespoons of grated parmesan.
  • Bake for 15 minutes.
  • Serve warm.
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Nutritional
Chart

Nutrition information per portion

164
Calories (kcal)
8 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

6.7
Total Fat (g)
10 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

2.9
Saturated Fat (g)
15 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

8.9
Total Carbs (g)
3 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

7.2
Sugars (g)
8 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

15.0
Protein (g)
30 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

5.4
Fibre (g)
22 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.35
Sodium (g)
6 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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