Your Recipe

Grilled Asparagus Salad with Arugula and Goat Cheese

Zutat  Menge  Kalorien 
Zitronensaft 28.8g 6kcal
Rucola 120g 30kcal
Spargel 680g 136kcal
Olivenöl 14g 124kcal
Zwiebeln, rot, roh[pl:]Cebula, czerwona, surowa 52g 23kcal
Käse, Ziege, weicher Typ 113.398g 299kcal

Recipe Instructions:

Ingredients
1 bunch asparagus trimmed
1 tablespoons extra virgin olive oil
6 cups baby arugula
1 cup red onion thinly shaved
4 ounces goat cheese
2 tablespoons lemon juice
salt and pepper to taste
Instructions
Pre-heat grill to high heat. Toss asparagus with olive oil, salt and pepper to taste. Grill until tender, about 5-6 minutes, rotating once. Remove asparagus from grill and place on cutting board. Cut asparagus into bite-sized pieces.
On a large platter, scatter the arugula and top with red onion and grilled asparagus. Drizzle with olive oil, lemon juice, salt and pepper. Crumble goat cheese on top before serving.

Nährwertangaben 
Portionsgröße  252 g | ml
Menge pro Portion  155
647
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 9.9g 13%
Gesättigte Fettsäuren  4.7g 24%
Natrium 142mg 6%
Gesamte Kohlenhydrate  9.5g 3%
Ballaststoffe  4.4g 16%
Zucker  4.7g
Protein  9.9g 20%
Vitamin D 0.1mcg 1%
Kalzium 131mg 10%
Eisen  4.7mg 26%
Kalium 495mg 11%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 181.947 mcg 20%
Thiamin [B1] 0.278 mg 23%
Riboflavin [B2] 0.374 mg 29%
Niacin [B3] 1.883 mg 12%
Pantothensäure [B5] 0.799 mg 16%
Vitamin B6 0.251 mg 15%
Cobalamin [B12] 0.054 mcg 0%
Folat [B9] 122.342 mcg 0%
Vitamin C 17.859 mg 20%
Vitamin D 0.113 mcg 1%
Vitamin E 2.616 mg 17%
Vitamin K 105.917 mcg 88%
Betain 1.054 mg 0%
Cholin 36.534 mg 7%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  9.5 g 3%
Sugars 4.7 g 9%
Ballaststoffe  4.4 g 16%
Carbohydrate 8.2 g 0%
Netto-Kohlenhydrate 4.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.286 g 0%
Arginin 0.31 g 0%
Asparaginsäure 1.124 g 0%
Cystein 0.077 g 0%
Glutaminsäure 1.375 g 0%
Glycin 0.126 g 0%
Histidin 0.226 g 0%
Isoleucin 0.345 g 0%
Leucin 0.67 g 0%
Lysin 0.554 g 0%
Methionin 0.193 g 0%
Phenylalanin 0.336 g 0%
Prolin 0.756 g 0%
Serin 0.382 g 0%
Threonin 0.339 g 0%
Tryptophan 0.101 g 0%
Tyrosin 0.293 g 0%
Valin 0.557 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 131.17 mg 10%
Kupfer 0.56 mg 63%
Fluorid 0 mcg 0%
Eisen  4.67 mg 26%
Magnesium 44.3 mg 11%
Mangan 0.41 mg 18%
Phosphor 182.48 mg 15%
Kalium 494.53 mg 11%
Selen 4.87 mcg 9%
Natrium 141.9 mg 6%
Zink 1.35 mg 12%
andere
Nährstoff Menge  DV
Wasser 221.359 g 0%
Asche 1.925 g 0%