Recipes ofStacey Hendriks

Nutritionist · ABN: 92511714336

What you eat impacts on how you feel, look, perform and your longterm health.

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Poached Eggs with Asparagus and Avocado

Monday, July 29, 2019
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Total time
20 minutes
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Preparation time
10 minutes
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Portions
2

This dish is great for a weekend breakfast or brunch when you have extra time. replace paoched egg with soft boiled if you like

Ingredients
or160 grams of asparagus, raw
or2 large units of egg, whole, raw, fresh (100 g)
or2 slices of bread, wholegrain (64 g)
or80 grams of cheese, feta
or1 tsp of white vinegar, 5 g)
or1 tbsp chopped of chives, raw (Optional)
or2 tablespoons of oil, olive, salad or cooking (27 g)
or1 avocado without skin and seed (136 g)
or1 tbsp of lemon juice (15 g)
Preparation
1.
Bring a saucepan of water to the boil over medium-high heat. Add asparagus and cook for 2 minutes until bright green and tender. Transfer to plate. Cover to keep warm.
2.
Crack an egg into a small bowl. Stir vinegar into water to create a whirlpool, and slide egg gently into water. repeat with other egg. Simmer for 2 minutes for a soft yolk, or until done to your liking. Use a slotted spoon to remove and drain.
3.
Mash mash avocado. Add salt, pepper and lemon.
4.
Toast Bread. Place on plate for serving. Top with mashed avocado mix, asparagus and egg. Crumble feta over top and sprinkle with chives. Season with pepper. Serve.
5.
TIP: You can also add the feta to the avocado mix if you prefer.
Nutritional information
Per 100 gPer portion (295 g)% DRI
Energy173 kcal509 kcal25 %
Fat13 g39 g59 %
Fatty acids, total saturated4 g10 g52 %
Cholesterol75 mg222 mg74 %
Sodium231 mg682 mg28 %
Carbohydrate8 g25 g8 %
Sugars1 g3 gremove
Fiber3 g8 g33 %
Protein6 g19 gremove