Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Asparagus-Prosciutto Toast
Rinse asparagus, drain and remove woody ends. Peel stalks with a potato peeler, rinse and cut in half crosswise.
In a large pot, boil 300 ml (approximately 1 1/4 cup) of salted water. Add asparagus and bring to a boil. Cook covered over medium heat for about 10 minutes.
Using a slotted spoon, gently remove asparagus from the pot and drain. Place on a plate and allow to cool slightly.
Meanwhile, reduce asparagus-infused liquid over high heat, uncovered, about 8 minutes.
While asparagus stock reduces, toast the bread. Rinse basil, shake dry and pluck leaves.
Separate eggs. Pour whites into a mixing bowl and beat into stiff peaks using a whisk or hand mixer.
Place yolks in a bowl, add sugar and 2 tablespoons asparagus stock. Beat together using a hand mixer until frothy.
Line a baking sheet with parchment paper and distribute the toast slices evenly. Layer with prosciutto, asparagus and basil leaves.
Fold the egg whites into the whipped egg yolk mixture with a whisk. Spread on the toast, sprinkle with Parmesan cheese and bake on the middle rack of a preheated oven at 225°C (fan 200°C, gas mark 3-4) (approximately 450°F/convection 400°F) until golden brown, about 7 minutes. Top with cracked pepper, garnish with remaining basil and serve.
(Percentage of daily recommendation)
| Calorie | 257 cal. | (12 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 7 g | (23 %) |
Healthy, because
Thanks to lean turkey ham and tender asparagus, the calorie and fat balance remains balanced, and the toasts are topped with a light egg foam instead of a lot of cheese. The asparagus also provides potassium and aspartic acid for a balanced fluid balance, i.e. excess water is excreted.
Even smarter
You can also prepare the asparagus-ham toast with salmon ham, which is similarly low in fat, but comes from pork. Serve it as an appetizer or as a light lunch, then together with a salad. If you are a fan of toast, then you should take a look at our cookbook on the crispy bread. Here you will find many delicious and at the same time healthy recipes.