Smoked Chicken with Asparagus and Eggs
Flash recipe with smart ingredients: Nothing against the classic ham - but chicken breast is decidedly less fat and also tastes great with the beautifully "slim" asparagus. The spicy scrambled eggs are filling for a long time and provide plenty of protein as well as biotin, which ensures beautiful skin and nails.
Fancy some variation? Instead of the smoked chicken breast fillet, Bündner Fleisch, beef ham or turkey breast slices are also suitable. You can use the remaining asparagus ends and skins for the fine asparagus soup from EAT SMARTER.
(Percentage of daily recommendation)
| Calorie | 365 cal. | (17 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 3.5 μg | (18 %) | ||
| Vitamin E | 8.3 mg | (69 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 17.1 mg | (143 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 193 μg | (64 %) | ||
| Pantothenic acid | 3.6 mg | (60 %) | ||
| Biotin | 36 μg | (80 %) | ||
| Vitamin B₁₂ | 2.7 μg | (90 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 680 mg | (17 %) | ||
| Calcium | 141 mg | (14 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 204 mg | |||
| Cholesterol | 525 mg |
Preparation steps
Rinse asparagus and drain. Trim the woody ends and peel lower third of spears if desired.
Heat the olive oil in a large non-stick pan. Add asparagus and cook for about 10 minutes over medium heat, turning occasionally. Season with salt and sugar.
Meanwhile, whisk eggs together with ajwar and salt to taste in a small bowl.
Heat a small non-stick skillet, pour in the egg mixture and cook over low heat for 3-5 minutes, pushing the egg mixture with a spatula from the outside edge to the center.
Slice chicken breast into strips, about 1 cm (approximately 1/2 inch) wide. Season asparagus with salt and pepper. Serve with scrambled eggs and chicken.