Healthy Poached Egg Breakfast

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Healthy Poached Egg Breakfast
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Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
Calories:
249
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie249 kcal(12 %)
Protein10.31 g(11 %)
Fat16.57 g(14 %)
Carbohydrates13.24 g(9 %)
Sugar added0 g(0 %)
Roughage0.63 g(2 %)
Vitamin A280.9 mg(35,113 %)
Vitamin D2 μg(10 %)
Vitamin E6.5 mg(54 %)
Vitamin B₁0.16 mg(16 %)
Vitamin B₂0.35 mg(32 %)
Niacin1.74 mg(15 %)
Vitamin B₆0.08 mg(6 %)
Folate95 μg(32 %)
Pantothenic acid0.26 mg(4 %)
Biotin1.81 μg(4 %)
Vitamin B₁₂1.27 μg(42 %)
Vitamin C2.42 mg(3 %)
Potassium142.08 mg(4 %)
Calcium56.9 mg(6 %)
Magnesium25.86 mg(9 %)
Iron0.99 mg(7 %)
Iodine60 μg(30 %)
Zinc0.69 mg(9 %)
Saturated fatty acids8.39 g
Cholesterol205.53 mg
Author of this recipe:

Ingredients

for
4
Ingredients
3 ¾ cups
Asparagus (trimmed)
¼ cup
2 tablespoons
Mint leaves (chopped)
1 tablespoon
4
fresh eggs
4 slices
butter (for spreading)
Preparation

Kitchen utensils

1 Large knife, 1 Plate

Preparation steps

1.
Bring a large pan of salted water to a boil and cook the asparagus until just tender. Drain well and keep warm.
2.
Meanwhile, melt the butter in a small pan, stir in the mint leaves and set aside.
3.
Fill a wide pan with about 8 cm/3 " water and the vinegar and bring it to a boil.
4.
Turn the heat down so only a few bubbles rise to the surface. Break the eggs into a cup individually and carefully slip into the water.
5.
Cook for about 3 minutes then remove from the pan with a slotted spoon.
6.
Toast the bread, lay on the asparagus then the egg and pour over the warm mint butter. Season with salt and pepper and serve immediately.