Asparagus with Tomato Salad and Poached Eggs
Healthy, because
Even smarter
Nutritional values
Green asparagus is high in folic, which is especially good for pregnant women, and vitamin A, which helps support healthy vision and skin.
Sprinkle some fresh chives onto this dish before serving to add freshness as well as potassium, calcium and vitamin C.
(Percentage of daily recommendation)
| Calorie | 306 cal. | (15 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.2 g | (14 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 3.2 μg | (16 %) | ||
| Vitamin E | 8.1 mg | (68 %) | ||
| Vitamin K | 97.8 μg | (163 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 6.9 mg | (58 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 327 μg | (109 %) | ||
| Pantothenic acid | 3.3 mg | (55 %) | ||
| Biotin | 35.8 μg | (80 %) | ||
| Vitamin B₁₂ | 2.1 μg | (70 %) | ||
| Vitamin C | 59 mg | (62 %) | ||
| Potassium | 822 mg | (21 %) | ||
| Calcium | 120 mg | (12 %) | ||
| Magnesium | 59 mg | (20 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 26 μg | (13 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 63 mg | |||
| Cholesterol | 436 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 28 ozs green Asparagus
- 7 ozs red Cherry tomatoes
- 7 ozs yellow Cherry tomatoes
- 1 red onion
- 4 Tbsps olive oil
- 3 Tbsps white balsamic vinegar
- 1 pinch sugar
- salt
- freshly ground peppers
- 8 eggs
- 3 Tbsps Vinegar
Preparation steps
Rinse the asparagus, peel the lower thirds of the thicker asparagus, and trim the woody ends. Cook the asparagus in a pot of boiling salted water for about 10 minutes until al dente. Drain and rinse with cold water.
Rinse the yellow and red cherry tomatoes, and slice.
For the dressing, peel and dice the red onion finely. Mix the onion with the olive oil, white balsamic vinegar and the sugar. Season with salt and pepper. Mix the dressing with the tomatoes.
Boil approximately 5 cups of water in a pot and add the vinegar. Break the eggs separately and slide each egg in portions into the boiling water carefully. Bring the eggs in a round shape with a tablespoon. Ideally, the yolk should be completely surrounded by the protein. Poach for about 4 minutes.
Plate the cooked asparagus on the plates, place the tomato salad beside, and put two poached eggs over each plate. Season with salt and pepper, and serve.
