• high fat 14.55g 14.55%
  • med sat fat 2.33g 2.33%
  • low salt 65.47mg 0.06%
  • low sugar 1.19g 1.19%
*As guideline of daily recommended intake per 100g

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Cooking method:

  1. Preheat oven to 200 degrees.
  2. Boil a pot of water and blanch the asparagus for one minute.
  3. Cut bread into diagonal slices and lightly toast.
  4. Combine olive oil and crushed garlic and brush onto the warm bread.
  5. Place asparagus (or capsicum) on bread, top with cheese and grill until golden.

Nutritional information:


Per Serve Per 100g
Weight (g) 22.12 100.00
Energy (kJ) 151.20 683.63
Protein (g) 1.07 4.86
Total fat (g) 3.22 14.55
Saturated fat (g) 0.52 2.33
Polyunsaturated fat (g) 0.30 1.36
Monounsaturated fat (g) 2.24 10.12
Cholesterol (mg) 0.55 2.51
Carbohydrate-available (g) 0.61 2.78
CarbohydrateSE (g) 0.61 2.78
Sugars (g) 0.26 1.19
Water (g) 16.25 73.46
Dietary fibre (g) 0.43 1.94
Thiamin (mg) 0.04 0.16
Riboflavin (mg) 0.02 0.10
Niacin (mg) 0.18 0.79
Niacin equivalents (mg) 0.39 1.75
Vitamin C (mg) 2.51 11.35
Total folate (ug) 26.26 118.75
Total vitamin A equivalents (ug) 2.83 12.78
Retinol (ug) 1.33 6.03
Beta carotene equivalents (ug) 9.24 41.80
Sodium (mg) 14.48 65.47
Potassium (mg) 58.54 264.68
Magnesium (mg) 3.46 15.64
Calcium (mg) 19.90 89.97
Phosphorus (mg) 27.42 123.99
Iron (mg) 0.19 0.85
Zinc (mg) 0.13 0.58

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