Healthy Dinner

Egg and Asparagus Salad

with Yogurt Dressing
4.166665
Average: 4.2 (6 votes)
(6 votes)
Egg and Asparagus Salad

Egg and Asparagus Salad - A fine spring composition with a pleasant bitter accent

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Health Score:
9,7 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
258
calories
Calories

Healthy, because

Even smarter

Nutritional values

Radicchio is a great source of the bitter substance intybin, which has a beneficial effect on blood vessels and digestion. In addition, 100 grams of this salad provides 30% of your recommended daily intake of vitamin C. The asparagus and eggs also contain many minerals, such as zinc.

Most of the bitter substances in radicchio are found in the leaf veins. So if you'd like a milder taste, make sure to cut these out. 

1 serving contains
(Percentage of daily recommendation)
Calorie258 kcal(12 %)
Protein22 g(22 %)
Fat14 g(12 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage4 g(13 %)
Vitamin A0.8 mg(100 %)
Vitamin D2.7 μg(14 %)
Vitamin E6 mg(50 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.6 mg(55 %)
Niacin6.6 mg(55 %)
Vitamin B₆0.3 mg(21 %)
Folate178 μg(59 %)
Pantothenic acid2.7 mg(45 %)
Biotin29.7 μg(66 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C32 mg(34 %)
Potassium644 mg(16 %)
Calcium377 mg(38 %)
Magnesium55 mg(18 %)
Iron3.8 mg(25 %)
Iodine32 μg(16 %)
Zinc2.8 mg(35 %)
Saturated fatty acids5 g
Uric acid62 mg
Cholesterol365 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
14 ounces green Asparagus
3 eggs
salt
1 piece Parmesan (about 2 tablespoons)
5 ounces Yogurt (low-fat)
½ teaspoon Mustard
peppers
2 scallions
½ small Iceberg lettuce
½ small Radicchio
How healthy are the main ingredients?
ParmesanMustardeggsaltRadicchio
Preparation

Kitchen utensils

1 Egg piercer, 1 Small pot, 1 Cutting board, 1 Small knife, 1 Teaspoon, 1 Tablespoon, 1 Pot (with lid), 1 Fine grater, 1 Salad spinner, 1 Slotted spoon, 1 Whisk, 1 Bowl

Preparation steps

1.
Egg and Asparagus Salad preparation step 1

Rinse asparagus and cut off the woody ends. Peel the lower third of spears (if desired), then cut into piecces. Pierce eggs and hard-boil in a small pot of boiling water for 8-10 minutes.

2.
Egg and Asparagus Salad preparation step 2

Cook asparagus in a pot of boiling (lightly) salted water, covered, until crisp-tender, 5-8 minutes. Remove asparagus from water with a slotted spoon, drain and let cool.

3.
Egg and Asparagus Salad preparation step 3

Finely grate Parmesan cheese.

4.
Egg and Asparagus Salad preparation step 4

Rinse the eggs under cold running water, peel and allow to cool.

5.
Egg and Asparagus Salad preparation step 5

Place yogurt in a bowl. Stir in 1 tablespoon asparagus cooking water, the Parmesan cheese and mustard. Season with salt and pepper.

6.
Egg and Asparagus Salad preparation step 6

Rinse scallions, shake dry, cut into thin rings and add to the dressing.

7.
Egg and Asparagus Salad preparation step 7

Rinse lettuce and radicchio, spin dry and cut into bite-sized pieces.

8.
Egg and Asparagus Salad preparation step 8

Mix salad and asparagus with yogurt dressing and divide among bowls or glasses. Cut the eggs into quarters, arrange on the salad and serve.

Comments

 
This looks delicious!! Would egg whites do? Quarantined has made it hard to find eggs.
Cyndy from EAT SMARTER's picture
You could scramble an egg white and add it. It would be delicious but with a different taste and look.