Roasted Asparagus with Cheese




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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 Servings
(%) Daily Value
Woman (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




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Food Composition of Menu of the Day

Energy and Nutrients 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 mcg

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It can be seasoned with spices and various vegetables.
Asparagus with cheese meets %13 of daily phosphorus needs.
Click for details

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