Grilled Asparagus with Poached Egg
Grilled Asparagus with Poached Egg - Crispy sandwich with crunchy vegetables and tender egg. Photo: Jan Schümann
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.
(Percentage of daily recommendation)
| Calorie | 233 cal. | (11 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.3 g | (11 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 149.2 μg | (50 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 14.9 μg | (33 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 21.2 mg | (22 %) | ||
| Potassium | 319.1 mg | (8 %) | ||
| Calcium | 175.7 mg | (18 %) | ||
| Magnesium | 28.8 mg | (10 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 27.4 mg | |||
| Cholesterol | 206.2 mg |
Ingredients
- Ingredients
- 1 garlic clove
- 1 tsp olive oil
- 2 slices Sourdough
- 2 tsps White pepper
- 1 pinch ground paprika
- salt
- 1 Tbsp White vinegar
- 2 (large) eggs
- peppers
- 1 oz Parmesan
- 2 stalks mint
Preparation steps
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.
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.
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.
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.
