Flavorful Diet Breakfast

Grilled Asparagus with Poached Egg

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Grilled Asparagus with Poached Egg

Grilled Asparagus with Poached Egg - Crispy sandwich with crunchy vegetables and tender egg. Photo: Jan Schümann

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Health Score:
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
233
calories
Calories

Healthy, because

Even smarter

Nutritional values

This delicious, simple dish is packed with protein from the eggs and folic acid, a powerful fat-soluble vitamin, from the asparagus. 

Serve this yummy brunch dish with pieces of whole wheat bread for added fiber and texture.

1 serving contains
(Percentage of daily recommendation)
Calorie233 kcal(11 %)
Protein15 g(15 %)
Fat11 g(9 %)
Carbohydrates19 g(13 %)
Sugar added0 g(0 %)
Roughage3.3 g(11 %)
Vitamin A0.2 mg(25 %)
Vitamin D1.5 μg(8 %)
Vitamin E3.4 mg(28 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin3.8 mg(32 %)
Vitamin B₆0.1 mg(7 %)
Folate149.2 μg(50 %)
Pantothenic acid1.6 mg(27 %)
Biotin14.9 μg(33 %)
Vitamin B₁₂1.2 μg(40 %)
Vitamin C21.2 mg(22 %)
Potassium319.1 mg(8 %)
Calcium175.7 mg(18 %)
Magnesium28.8 mg(10 %)
Iron1.9 mg(13 %)
Iodine20 μg(10 %)
Zinc1.8 mg(23 %)
Saturated fatty acids3.7 g
Uric acid27.4 mg
Cholesterol206.2 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1
1 teaspoon
2 slices
2 teaspoons
1 pinch
1 tablespoon
2
(large) Eggs
1 ounce
2 stalks

Preparation steps

1.

Peel and halve the garlic. Heat a grill pan and brush with some olive oil. Grill the slices of bread in it at medium heat for 2-3 minutes on each side until crispy and then rub them with the halved clove of garlic.

2.

Wash the asparagus, dab dry and cut off the woody ends. Brush the grill pan again with a little oil and grill the asparagus on a medium heat for 4-5 minutes. Season with paprika powder and put it on the bread slices.

3.

Bring salted water to the boil in a pot over a high heat. Add vinegar and reduce heat. Beat the eggs one by one into a soup ladle and carefully slide them into the hot, no longer boiling water. Poach the eggs for about 3 minutes.

4.

Place poached eggs on the asparagus, season with salt and pepper and slice Parmesan cheese on top. Wash the mint, dab dry, remove the leaves and sprinkle over the grilled asparagus.