Your Recipe

Roasted asparagus & pea salad

Ingrédient Quantité Calories
Citron 29g 8kcal
Asperges 200g 40kcal
Cresson 100g 11kcal
Pois verts crus 200g 162kcal
Œuf cru entier 100g 143kcal
Miel 5.25g 16kcal
Huile végétale 20.4g 181kcal
Graines de moutarde moulues 15g 76kcal
Pain, français ou viennois (y compris au levain) 35g 95kcal
Yogourt nature au lait entier 45g 27kcal

Recipe Instructions:

Ingredients
3 tbsp natural yogurt
1 tsp wholegrain mustard
½ tsp honey
½ lemon, zested and juiced
100g watercress
1 large slice sourdough bread
200g asparagus, tough ends removed
1 ½ tbsp cold-pressed rapeseed oil
2 eggs
200g frozen peas

Method
STEP 1
Heat oven to 220C/200C fan/gas 7. Mix the yogurt, mustard and honey together. Add the lemon zest, then add the juice and some seasoning to taste. Squeeze any remaining lemon juice over the watercress.

STEP 2
Tear the bread into rough chunks and put them on a large roasting tray with the asparagus. Toss both in the rapeseed oil and seasoning, and roast for 10 mins until the asparagus is tender and croutons are golden.

STEP 3
Meanwhile, cook the eggs in a pan of boiling water for 6 mins, then add the frozen peas and cook for 1 min more. Drain and rinse both under cold water until cool. Peel the eggs, then cut into quarters.

STEP 4
To assemble, mix the asparagus and peas through the watercress, then toss through the creamy dressing. Nestle in the eggs and croutons, and serve.

Valeurs nutritives
Taille des portions 375 g | ml
Quantité par portion 380
1590
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 19g 25%
Gras saturés 3.8g 19%
Sodium 216mg 9%
Total des glucides 35g 13%
Fibres alimentaires 9.8g 35%
Sucre 13g
Protéine 20g 40%
Vitamine D 1mcg 5%
Calcium 197mg 15%
Fer 6.1mg 34%
Potassium 812mg 17%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 242.37 mcg 27%
Thiamine [B1] 0.673 mg 56%
Riboflavine [B2] 0.692 mg 53%
Niacine [B3] 4.438 mg 28%
Acide pantothénique [B5] 1.557 mg 31%
Vitamine B6 0.477 mg 28%
Cobalamine [B12] 0.528 mcg 0%
Floate [B9] 190.123 mcg 0%
Vitamine C 75.443 mg 84%
Vitamine D 1.023 mcg 5%
Vitamine E 3.931 mg 26%
Vitamine K 204.198 mcg 170%
Bétaïne 1.137 mg 0%
Choline 210.74 mg 38%
Carbohydrates
nutriment Quantité DV
Total des glucides 35.1 g 13%
Sugars 12.7 g 25%
Fibres alimentaires 9.8 g 35%
Carbohydrate 22.9 g 0%
Glucides nets 22.4g
acides aminés
nutriment Quantité DV
Alanine 0.912 g 0%
Arginine 1.173 g 0%
Acide aspartique 2.007 g 0%
Cystéine 0.261 g 0%
Acide glutamique 2.454 g 0%
Glycine 0.633 g 0%
Histidine 0.416 g 0%
Isoleucine 0.783 g 0%
Leucine 1.312 g 0%
Lysine 1.152 g 0%
Méthionine 0.372 g 0%
Phénylalanine 0.803 g 0%
Proline 0.854 g 0%
Sérine 0.908 g 0%
Thréonine 0.726 g 0%
Tryptophane 0.186 g 0%
Tyrosine 0.547 g 0%
Valine 1.025 g 0%
Minéraux
nutriment Quantité DV
Calcium 197.2 mg 15%
Cuivre 0.53 mg 59%
Fluorure 3.43 mcg 0%
Fer 6.09 mg 34%
Magnésium 100.76 mg 24%
Manganèse 1 mg 43%
Phosphore 393.28 mg 31%
Potassium 812.08 mg 17%
Sélénium 41.09 mcg 75%
Sodium 215.57 mg 9%
Zinc 3.27 mg 30%
autres
nutriment Quantité DV
Eau 297.009 g 0%
Cendres 3.419 g 0%