{"id":493,"date":"2015-06-03T11:00:34","date_gmt":"2015-06-03T15:00:34","guid":{"rendered":"https:\/\/www.marecettesante.com\/?p=493"},"modified":"2017-01-18T12:10:00","modified_gmt":"2017-01-18T17:10:00","slug":"defi-sante-21-legumes-jour-3-asperge","status":"publish","type":"post","link":"https:\/\/www.marecettesante.com\/blog\/defi-sante-21-legumes-jour-3-asperge\/","title":{"rendered":"Asperge &#8211; Jour 3 : Frittata aux asperges"},"content":{"rendered":"<div style=\"margin-top:-35px;padding-top:0;\"><script type=\"text\/javascript\">\/\/ <![CDATA[\ngoogle_ad_client = \"ca-pub-5174068817081369\";\n    google_ad_slot = \"8144008251\";\n    google_ad_width = 468;\n    google_ad_height = 15;\n\/\/ ]]><\/script><br \/>\n<!-- Quinoa2 --><br \/>\n<script src=\"\/\/pagead2.googlesyndication.com\/pagead\/show_ads.js\" type=\"text\/javascript\">\/\/ <![CDATA[\/\/ ]]><\/script><\/div>\n<p>\nApr\u00c3\u00a8s deux jours de mauvaise temp\u00c3\u00a9rature, la chaleur et la lumi\u00c3\u00a8re reviennent! Donc, en cette belle journ\u00c3\u00a9e ensoleill\u00c3\u00a9e, nous vous pr\u00c3\u00a9sentons l&rsquo;asperge.<\/p>\n<p>\u00c3\u20ac noter\u00c2\u00a0: Pour chaque l\u00c3\u00a9gume du D\u00c3\u00a9fi, il y aura ses bienfaits, la pr\u00c3\u00a9paration n\u00c3\u00a9cessaire ainsi qu\u00e2\u20ac\u2122une recette test\u00c3\u00a9e et approuv\u00c3\u00a9e. Vous pourrez t\u00c3\u00a9l\u00c3\u00a9charger un document PDF au bas de chaque article pour conserver toutes les informations.<\/p>\n<p>&nbsp;<\/p>\n<h1>Asperge<img loading=\"lazy\" decoding=\"async\" class=\"  wp-image-495 alignright\" src=\"https:\/\/www.marecettesante.com\/blog\/wp-content\/uploads\/2015\/06\/asperges-defi-legumes-21-jours-recette-sante-580x387.jpg\" alt=\"asperges-defi-legumes-21-jours-recette-sante\" width=\"401\" height=\"267\" srcset=\"https:\/\/www.marecettesante.com\/blog\/wp-content\/uploads\/2015\/06\/asperges-defi-legumes-21-jours-recette-sante-580x387.jpg 580w, https:\/\/www.marecettesante.com\/blog\/wp-content\/uploads\/2015\/06\/asperges-defi-legumes-21-jours-recette-sante.jpg 600w\" sizes=\"auto, (max-width: 401px) 100vw, 401px\" \/><\/h1>\n<h5><\/h5>\n<p>&nbsp;<\/p>\n<h4>Bienfaits<\/h4>\n<p>Ayant un pouvoir antioxidant tr\u00c3\u00a8s \u00c3\u00a9lev\u00c3\u00a9, l\u00e2\u20ac\u2122asperge peut aider \u00c3\u00a0 faire baisser le taux de cholest\u00c3\u00a9rol ainsi qu\u00e2\u20ac\u2122\u00c3\u00a0 pr\u00c3\u00a9venir des maladies cardio-vasculaires. Les asperges violettes et vertes seraient \u00c3\u00a0 privil\u00c3\u00a9gier, car celles blanches sont moins riches en antioxydants. Ce l\u00c3\u00a9gume est particuli\u00c3\u00a8rement bon pour les femmes enceintes, \u00c3\u00a9tant le cinqui\u00c3\u00a8me aliment contenant le plus de folate (Vitamine B9).<\/p>\n<h4>Pr\u00c3\u00a9paration<\/h4>\n<p>Pour enlever la partie rigide, on tient le corps de l&rsquo;asperge d&rsquo;une main et le pied de l&rsquo;autre, et on plie. La cassure se fera \u00c3\u00a0 l&rsquo;endroit o\u00c3\u00b9 l&rsquo;asperge n&rsquo;est plus comestible parce que trop coriace.<\/p>\n<h4>Recette<\/h4>\n<h2><em>Frittata aux asperges<\/em><\/h2>\n<p>Portions\u00c2\u00a0: <strong>4<\/strong> \/ Pr\u00c3\u00a9paration\u00c2\u00a0: <strong>10 minutes<\/strong> \/ Cuisson\u00c2\u00a0: <strong>11 minutes<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\">Ingr\u00c3\u00a9dients<\/span><\/p>\n<ul>\n<li>2 ml (1\/2 c. \u00c3\u00a0 th\u00c3\u00a9) d\u00e2\u20ac\u2122huile d\u00e2\u20ac\u2122olive<\/li>\n<li>2 gousses d\u00e2\u20ac\u2122ail hach\u00c3\u00a9es<\/li>\n<li>1 \u00c3\u00a9chalote fran\u00c3\u00a7aise cisel\u00c3\u00a9e<\/li>\n<li>12 blancs d\u00e2\u20ac\u2122\u00c5\u201cufs (ou \u00c5\u201cufs complets)<\/li>\n<li>60 ml (1\/4 de tasse) de lait (\u00c3\u00a9cr\u00c3\u00a9m\u00c3\u00a9 de pr\u00c3\u00a9f\u00c3\u00a9rence)<\/li>\n<li>125 ml (1\/2 tasse) de mozzarella (sans gras de pr\u00c3\u00a9f\u00c3\u00a9rence), r\u00c3\u00a2p\u00c3\u00a9e<\/li>\n<li>1 poivron rouge, en d\u00c3\u00a9s<\/li>\n<li>30 ml (2 c. \u00c3\u00a0 soupe) d\u00e2\u20ac\u2122estragon frais, hach\u00c3\u00a9<\/li>\n<li>500 ml (2 tasses) d\u00e2\u20ac\u2122asperges blanchies, en morceaux<\/li>\n<li>Sel et poivre, au go\u00c3\u00bbt<\/li>\n<\/ul>\n<p>Temp\u00c3\u00a9rature du four\u00c2\u00a0: Gril<\/p>\n<p><span style=\"text-decoration: underline;\">\u00c3\u2030tapes<\/span><\/p>\n<ol>\n<li>Dans une po\u00c3\u00aale antiadh\u00c3\u00a9sive, faire chauffer l\u00e2\u20ac\u2122huile d\u00e2\u20ac\u2122olive \u00c3\u00a0 feu moyen et faire revenir l\u00e2\u20ac\u2122ail et l\u00e2\u20ac\u2122\u00c3\u00a9chalote 3 minutes. Mettre dans un bol et laisser de c\u00c3\u00b4t\u00c3\u00a9.<\/li>\n<li>Vaporiser la po\u00c3\u00aale d\u00e2\u20ac\u2122un enduit antiadh\u00c3\u00a9sif.<\/li>\n<li>Dans un bol, battre les blancs d\u00e2\u20ac\u2122\u00c5\u201cufs (ou les \u00c5\u201cufs au complet) avec le lait. Ajouter le reste des ingr\u00c3\u00a9dients ainsi que l\u00e2\u20ac\u2122ail et l\u00e2\u20ac\u2122\u00c3\u00a9chalote.<\/li>\n<li>Pr\u00c3\u00a9chauffer le four.<\/li>\n<li>Verser la pr\u00c3\u00a9paration dans la po\u00c3\u00aale chauff\u00c3\u00a9e \u00c3\u00a0 feu moyen et faire cuire la frittata <span style=\"text-decoration: underline;\">\u00c3\u00a0 couvert<\/span> 7 minutes. Enfourner et faire cuire 1 minute.<\/li>\n<\/ol>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.marecettesante.com\/blog\/wp-content\/uploads\/2015\/06\/asperge-fiche-defi-sante-21-legumes.pdf\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-497 center\" src=\"https:\/\/www.marecettesante.com\/blog\/wp-content\/uploads\/2015\/06\/asperge-fiche-defi-sante-21-legumes-mini.jpg\" alt=\"asperge-fiche-defi-sante-21-legumes-mini\" width=\"200\" height=\"259\" \/><\/a><\/p>\n<h5 style=\"text-align: center;\"><em>Vous trouverez ici le document PDF \u00c3\u00a0 t\u00c3\u00a9l\u00c3\u00a9charger<\/em><br \/>\n<a href=\"https:\/\/www.marecettesante.com\/blog\/wp-content\/uploads\/2015\/06\/asperge-fiche-defi-sante-21-legumes.pdf\">asperge-fiche-defi-sante-21-legumes<\/a><\/h5>\n<h6>Sources\u00c2\u00a0:<\/h6>\n<h6><a href=\"http:\/\/www.passeportsante.net\/fr\/Nutrition\/EncyclopedieAliments\/Fiche.aspx?doc=asperge_nu\">http:\/\/www.passeportsante.net\/fr\/Nutrition\/EncyclopedieAliments\/Fiche.aspx?doc=asperge_nu<br \/>\n<\/a>Perdez 10 livres en 1 mois, Collection Moi&amp;Cie. Vol. 1, no 5, 2014.<\/h6>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Apr\u00c3\u00a8s deux jours de mauvaise temp\u00c3\u00a9rature, la chaleur et la lumi\u00c3\u00a8re reviennent! Donc, en cette belle journ\u00c3\u00a9e ensoleill\u00c3\u00a9e, nous vous pr\u00c3\u00a9sentons l&rsquo;asperge. \u00c3\u20ac noter\u00c2\u00a0: Pour chaque l\u00c3\u00a9gume du D\u00c3\u00a9fi, il y aura ses bienfaits, la pr\u00c3\u00a9paration n\u00c3\u00a9cessaire ainsi qu\u00e2\u20ac\u2122une recette test\u00c3\u00a9e et approuv\u00c3\u00a9e. Vous pourrez t\u00c3\u00a9l\u00c3\u00a9charger un document PDF au bas de chaque article pour [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[384,4],"tags":[385,387,389,390,388,386],"class_list":["post-493","post","type-post","status-publish","format-standard","hentry","category-defi-sante-21-legumes","category-la-presse-sante","tag-asperge","tag-bienfaits-asperge","tag-defi-sante","tag-defi-sante-21-legumes","tag-preparation-asperge","tag-recette-asperge"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Asperge - Jour 3 : Frittata aux asperges - Ma Recette Sant\u00e9<\/title>\n<meta name=\"description\" content=\"Asperge. Bienfaits. Ayant un pouvoir antioxidant tr\u00c3\u00a8s \u00c3\u00a9lev\u00c3\u00a9, l\u00e2\u20ac\u2122asperge peut aider \u00c3\u00a0 faire baisser le taux de cholest\u00c3\u00a9rolainsi qu\u00e2\u20ac\u2122\u00c3\u00a0 pr\u00c3\u00a9venir des maladies...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.marecettesante.com\/blog\/defi-sante-21-legumes-jour-3-asperge\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Asperge - Jour 3 : Frittata aux asperges - Ma Recette Sant\u00e9\" \/>\n<meta property=\"og:description\" content=\"Asperge. Bienfaits. 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