Shaved Asparagus Salad

Gluten Free
Health score
36%
Shaved Asparagus Salad
45 min.
4
213kcal

Suggestions

Ingredients

  • pound asparagus thick
  • servings pepper black freshly ground
  • teaspoons champagne vinegar 
  • servings kosher salt 
  • teaspoons juice of lemon freshly squeezed (from)
  • 0.5 medium lemon zest finely grated
  • tablespoons olive oil extra virgin extra-virgin
  • 1.5 ounces parmesan packed shaved
  • tablespoon parsley fresh italian finely chopped
  • tablespoons pinenuts 
  • tablespoons shallots minced (from 1 medium)

Equipment

  • bowl
  • frying pan
  • whisk
  • spatula
  • peeler

Directions

  1. Combine the lemon zest, lemon juice, vinegar, shallot, and a pinch each of salt and pepper in a small bowl.
  2. Let sit for 15 minutes.Meanwhile, toast the pine nuts in a medium frying pan over medium heat, stirring often, until golden brown, about 5 minutes.
  3. Remove to a small bowl to cool.Using a vegetable peeler, thinly slice the asparagus lengthwise into strips and place in a large bowl. (If you have trouble peeling the final portion of an asparagus spear, prop the spear up on the flat wooden handle of a spatula or spoon. This will raise it just high enough to allow the peeler to move freely.)
  4. Whisk the olive oil into the lemon-vinegar mixture in a thin and steady stream. Taste and season the dressing with salt and pepper as needed.
  5. Add the cooled pine nuts, dressing, half of the Parmesan, and all of the parsley to the asparagus and toss with your hands to combine. Taste and season with salt and pepper.
  6. Let sit at least 10 minutes before serving.
  7. Serve topped with the remaining Parmesan cheese slices.

Nutrition Facts

Calories213kcal
Protein13.36%
Fat74.2%
Carbs12.44%

Properties

Glycemic Index
38.25
Glycemic Load
0.96
Inflammation Score
-7
Nutrition Score
15.212608569342%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Apigenin
2.16mg
Luteolin
0.02mg
Isorhamnetin
6.46mg
Kaempferol
1.59mg
Myricetin
0.15mg
Quercetin
15.87mg

Nutrients percent of daily need

Calories:213.24kcal
10.66%
Fat:18.54g
28.52%
Saturated Fat:3.61g
22.57%
Carbohydrates:6.99g
2.33%
Net Carbohydrates:4.03g
1.46%
Sugar:2.98g
3.31%
Cholesterol:7.23mg
2.41%
Sodium:368.18mg
16.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.51g
15.02%
Vitamin K:74.32µg
70.78%
Manganese:0.87mg
43.62%
Vitamin E:3.53mg
23.55%
Vitamin A:1028.01IU
20.56%
Phosphorus:180.1mg
18.01%
Iron:3.14mg
17.44%
Folate:66.1µg
16.52%
Copper:0.33mg
16.27%
Calcium:159.49mg
15.95%
Vitamin B1:0.2mg
13.24%
Vitamin B2:0.22mg
12.67%
Vitamin C:10.09mg
12.23%
Fiber:2.96g
11.86%
Magnesium:41.47mg
10.37%
Zinc:1.42mg
9.5%
Potassium:312.08mg
8.92%
Vitamin B3:1.5mg
7.48%
Selenium:5.13µg
7.32%
Vitamin B6:0.14mg
7.04%
Vitamin B5:0.41mg
4.08%
Vitamin B12:0.13µg
2.13%
Source:Chow