Seasonal Kitchen

Asparagus with Tomato Salad and Poached Eggs

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Asparagus with Tomato Salad and Poached Eggs
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Health Score:
9,0 / 10
Difficulty:
moderate
Difficulty
Preparation:
20 min.
Preparation
ready in 45 min.
Ready in
Calories:
348
calories
Calories

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. 

1 each contains
(Percentage of daily recommendation)
Calorie348 kcal(17 %)
Protein16.79 g(17 %)
Fat21.72 g(19 %)
Carbohydrates21.27 g(14 %)
Sugar added1.05 g(4 %)
Roughage5.84 g(19 %)
Vitamin A548.84 mg(68,605 %)
Vitamin D3.52 μg(18 %)
Vitamin E12.35 mg(103 %)
Vitamin B₁0.38 mg(38 %)
Vitamin B₂0.76 mg(69 %)
Niacin3.96 mg(33 %)
Vitamin B₆0.28 mg(20 %)
Folate390.52 μg(130 %)
Pantothenic acid0.59 mg(10 %)
Biotin6.11 μg(14 %)
Vitamin B₁₂2.2 μg(73 %)
Vitamin C31.88 mg(34 %)
Potassium770.07 mg(19 %)
Calcium71.94 mg(7 %)
Magnesium46 mg(15 %)
Iron2.36 mg(16 %)
Iodine106.35 μg(53 %)
Zinc1.46 mg(18 %)
Saturated fatty acids3.76 g
Cholesterol308 mg

Ingredients

for
4
Ingredients
28 ounces green Asparagus
7 ounces red Cherry tomatoes
7 ounces yellow Cherry tomatoes
1 red onion
4 tablespoons olive oil
3 tablespoons white balsamic vinegar
1 pinch sugar
salt
freshly ground peppers
8 eggs
3 tablespoons Vinegar
How healthy are the main ingredients?
olive oilsugaronionsaltegg

Preparation steps

1.

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.

2.

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.

3.

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.

4.

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.