Roasted Asparagus with Cheese

Roasted Asparagus with Cheese

Roasted Asparagus with Cheese

MAIN MEAL

MAIN MEAL

Roasted Asparagus with Cheese - Lamb Chops - Eggplant Salad with Yoğurt

INGREDIENTS

4 servings
Asparagus 1 bunch (400 g)
Olive oil 2 tbsp (20 g)
Lemon peel From 1 lemon (30 g)
Kashar cheese 2 tbsp (40 g)
Breadcrumbs 2 tbsp (30 g)
Salt
Black pepper

RECIPE

Mix the lemon rind, breadcrumbs, kashar cheese, salt, black pepper, and olive oil. Add the asparagus to the mixture and stir. Place the mixture onto baking paper on a tray. Bake in a preheated oven for 10 to 15 minutes.

ENERGY AND NUTRITION FACTS
Nutrition Facts 1 serving (%) Daily Value
Women (age 25-50) Men (age 25-50)
Energy 136.2 kcal 7 7
Carbohydrate 8.3 g 3 3
Protein 4.7 g 8 8
Fat 9.2 g 14 14
Fiber 1.9 g 6 6
Vitamin A 142 mcg 18 14
Vitamin E (equivalent) 3 mg 25 22
Vitamin B2 0.1 mg 10 9
Total Folic Acid 56.5 mcg 14 14
Calcium 101.8 mg 10 10
Iron 0.7 mg 5 7
Zinc 0.7 mg 10 7
Vitamin C 19.7 mg 20 20
Potassium 145.8 mg 4 4
Phosphorus 94.4 mg 13 13
Magnesium 19.9 mg 7 6
Vitamin B6 0.1 mg 6 5
Vitamin B12 0.2 mcg 7 7


 

Roasted Asparagus with Cheese:


 

Asparagus helps antioxidant activity by its vitamin E content.
It also supplies vitamin A which is required for immune system, skin and eyes.
It can be seasoned with spices and various vegetables.
Asparagus with cheese meets %13 of daily phosphorus needs.


References:

1-Türkiye’ye Özgü Besin ve Beslenme Rehberi_ (2015), Ankara: Hacettepe Üniversitesi, Sağlık Bilimleri Fakültesi, Beslenme ve Diyetetik Bölümü.
2-Türkiye Beslenme Rehberi (2015), Ankara, TC Sağlık Bakanlığı, Yayın No:1031. http://beslenme.gov.tr/content/files/arastirmalar/tbsa/1_haziran_t_ber_rehber_y_ksek_kalite.pdf
3- Gıda, Tarım ve Hayvancılık Bakanlığı, TÜRK GIDA KODEKSİ ETİKETLEME YÖNETMELİĞİ, 29Aralık 2011.
http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
4-Beslenme Bilgi Sistemleri (BEBIS 7.2).
5- EFSA Scientific Opinion. 2009;7(9):1215, 2010;8(10):1740; 2009;7(9):1228. European Commission Regulation (EU) No: 432/2012 of 16/05/2012

ENERGY AND NUTRITION FACTS:
ROASTED ASPARAGUS WITH CHEESE
Energy and Nutrition Facts In 1 serving
Energy 441.5 kcal
Carbohydrate 13.4 g
Protein 31.5 g
Fat 28.8 g
Fiber 4 g
Vitamin A 227.1 mcg
Vitamin E (equivalent) 4.9 mg
Vitamin B2 0.4 mg
Total Folic Acid 93.2 mcg
Calcium 189.4 mg
Iron 4.1 mg
Zinc 6.4 mg
Vitamin C 42.5 mg
Potassium 605.3 mg
Phosphorus 341.5 mg
Magnesium 54 mg
Vitamin B6 0.3 mg
Vitamin B12 3.9 mc

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İletişim Adresi
Sabri Ülker Gıda Araştırmaları Enstitüsü Vakfı
Kısıklı Mah. Ferah Cad. No:2/4 Üsküdar/İstanbul
+90 216 524 1548
info@sabriulkervakfi.org
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