Gli asparagi sono conosciuti e apprezzati sin dall’antichità per le loro proprietà diuretiche. Questi ortaggi, inoltre, sono poveri di calorie (circa 25 Kcal per ogni 100 g), ma ricchi di fibre, vitamina C, carotenoidi (i precursori della vitamina A), vitamina B e preziosi Sali minerali.
Asparagi al cartoccio
Ingredienti per 4 persone
- 500 g di asparagi
- 1 cipolla
- 30 g di mandorle pelate tritate
- 1 pizzico sale
- Olio extravergine d’oliva q.b.
Preparazione
- Lavate gli asparagi ed eliminate la parte dura. Scolate bene.
- Ricavate un foglio di alluminio e disponete al centro gli asparagi con gli ingredienti. Richiudete e posizionate il cartoccio all’interno di una teglia.
- Infornate per 20 minuti a 200°C.
Frittata di asparagi light
Ingredienti per 4 persone
- 2 mazzetti di asparagi
- 2 uova e 2 albumi
- 2 cucchiai di parmigiano grattugiato
- Sale e pepe q.b.
- Olio extravergine d’oliva q.b.
- Lavate gli asparagi ed eliminate la parte dura. Fateli sbollentare per qualche minuto in acqua bollente salata, scolate e lasciate raffreddare.
- In una ciotola mescolate le uova e gli albumi con il parmigiano, un pizzico di sale e di pepe.
- Aggiungete gli asparagi tagliati a pezzetti (non troppo piccoli).
- Rivestite una teglia con carta da forno e versate il composto.
- Fate cuocere in forno per 20-25 minuti a 220°C.
Vellutata di asparagi
Ingredienti per 4 persone
- 250 g di asparagi
- 300 g di patate
- ½ cipolla
- 1 l di brodo vegetale
- 200 g di latte scremato
- 30 g di parmigiano grattugiato
- Sale e pepe q.b.
- Olio extravergine d’oliva q.b.
Preparazione
- Pulite le patate e tagliatele a cubetti poi ripetete la stessa operazione con gli asparagi.
- In una pentola con un filo d’olio unite la cipolla tritata. Quando sarà diventata trasparente aggiungete i gambi di asparagi e le patate e fate andare a fuoco lento.
- Quando le patate inizieranno a cambiare colore, salate e bagnate con il brodo vegetale fino a coprire le verdure di almeno 1 centimetro. Lasciate stufare fino a quando le patate non si sfaldano.
- Aggiungete il latte e passate al minipimer fino ad ottenere una consistenza fluida e cremosa.
- Riportate sul fuoco per qualche istante regolando di densità e aggiungete da ultimo il parmigiano reggiano.
Photo Credit| Thinkstock
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